How to lose weight by breastfeeding after childbirth

Weight loss during postpartum lactation can be achieved through controlling calorie intake, exercising regularly, adjusting dietary structure, ensuring adequate sleep, and maintaining a positive mindset. It is recommended to gradually lose weight while ensuring the quality of breast milk.

1. Control Calories

Daily calorie intake is recommended to be 500 calories more than non lactating women, and low glycemic index foods such as oats and brown rice should be preferred. Avoid high sugar and high-fat snacks. Eating 5-6 small meals with multiple meals can help stabilize blood sugar levels. Daily diet can be recorded using food scales and apps.

2. Moderate exercise

Low intensity exercise such as Kegel exercises, walking, etc. can be started after 6 weeks of vaginal delivery or 8 weeks of cesarean section, for 30 minutes a day. Gradually add aerobic exercises such as yoga and swimming after 3 months, 3-5 times a week. Wear a supportive nursing bra during exercise and replenish fluids in a timely manner before and after exercise.

3. Optimize diet

Increase the intake of high-quality protein such as fish, chicken breast, and soy products, with a minimum of 100 grams per day. Ensure calcium supplementation by drinking 500ml of milk or foods with equivalent calcium content daily. Eat more dark vegetables and low sugar fruits, and supplement with complex vitamins and DHA nutrients.

4. Regular sleep schedule

Strive to rest synchronously with the baby and ensure that they sleep continuously for no less than 4 hours every day. Lack of sleep can lead to a decrease in leptin secretion. It is recommended that family members share the responsibility of breastfeeding at night. During lunchtime, you can meditate for 20 minutes to relax and help regulate cortisol levels.

5. Psychological regulation

Avoid excessive attention to short-term weight changes, and it is safe to lose no more than 0.5 kilograms per week. Join a mom support group to share experiences and seek guidance from a professional nutritionist if necessary. Breastfeeding itself can consume 300-500 calories per day, so patience is necessary.

During lactation, it is important to avoid using weight loss drugs or meal replacement products, and to avoid strenuous exercise and extreme dieting. It is recommended to monitor the weight gain of infants every week, and adjust the weight loss plan in a timely manner if there is a decrease in milk production. Self made low sugar and high protein Dim sum, such as oatmeal banana cake, chicken mashed vegetable Congee, can be used as extra meals to control calories and ensure nutrition supply. Drinking 2 liters of warm water every day in small portions can help with metabolism. Persisting in breastfeeding for more than 6 months has long-term benefits for both the mother's postpartum recovery and the baby's health.