How to have more milk and lose weight the fastest

The key to sufficient milk and rapid weight loss lies in a scientific diet and moderate exercise, which can be achieved by adjusting the dietary structure during lactation, supplementing high-quality protein, controlling refined carbohydrates intake, regular aerobic exercise, and ensuring adequate sleep. During lactation, extreme dieting should be avoided for weight loss, with a daily calorie intake of no less than 1800 calories and a weekly weight loss of no more than 0.5 kilograms.

1. Adjust the diet during lactation

Increase daily calorie intake by 500 calories during lactation, and prioritize choosing salmon rich in DHA, dairy products high in calcium, and beef rich in iron. It is recommended to adopt a three meal two-point system, with an additional meal of sugar free yogurt paired with 10 grams of nuts or 200 grams of low GI fruits such as apples. The staple food should be replaced with whole grains such as brown rice and oats, and the weight of the staple food should be controlled at 100-150 grams per meal to ensure a daily intake of 25 grams of dietary fiber.

2. Supplement high-quality protein

90-100 grams of protein are needed daily, dispersed in three meals for intake. For breakfast, you can have 2 boiled eggs with 250ml low-fat milk. For lunch, you can choose 150g steamed fish or chicken breast. For dinner, you can have 100g tofu or lean beef. The food heat effect produced by protein digestion can increase energy consumption by 15-30% and promote prolactin secretion. Be careful to avoid processing meat products and remove visible fat when choosing fresh poultry meat.

3. Control refined carbohydrates

Reduce the intake of refined carbohydrates such as white bread and pastries, and replace white rice with mixed grain rice to reduce postprandial blood sugar fluctuations. The intake of added sugar should be limited to 25 grams or less, and sugary drinks should be avoided. Drinking at least 2000 milliliters of water daily and 300 milliliters of warm water half an hour before breastfeeding can stimulate the lactation reflex. Use olive oil instead of animal oil in cooking, and control the amount of edible oil at 25 grams per day.

4. Regular Aerobic Exercise

After 6 weeks postpartum evaluation by a doctor, it is recommended to start with 15 minutes of brisk walking every day and gradually increase to 45 minutes of moderate intensity exercise such as swimming and elliptical machine training. Exercise time should be scheduled 1 hour after breastfeeding to avoid lactic acid accumulation that affects the taste of breast milk. Choose low weight multiple dumbbell training for anaerobic exercise, 3 times a week for 20 minutes each time, with a focus on exercising the core muscle group.

5. Ensure adequate sleep

During deep sleep, the secretion of growth hormone increases, which helps with fat metabolism. It is recommended to synchronize the sleep schedule with the baby and accumulate 7-9 hours of sleep per day. After breastfeeding at night, immediately catch up on sleep and take a 30 minute nap in the afternoon. Lack of sleep can lead to a 28% decrease in leptin levels and an increase in craving for high calorie foods. Avoid using electronic devices 2 hours before bedtime and maintain a bedroom temperature of 18-22 ℃.

Weight loss during lactation should be gradually monitored, and the weight change should not exceed 0.5 kilograms per week. It is recommended to perform 10 minutes of Kegel exercises daily to strengthen the pelvic floor muscles, and adopting a rugby style stance during breastfeeding can burn more calories. Regularly test the composition of breast milk to ensure that weight loss does not affect the quality of breast milk. When there is a decrease in breast milk or insufficient weight gain in the baby, the dietary plan should be adjusted immediately and a nutritionist should be consulted. To maintain a happy mood, elevated levels of stress hormones can inhibit prolactin secretion. You can try meditating for 15 minutes a day to relieve anxiety.