How to lose weight during breastfeeding

During lactation, scientific weight loss can be achieved through adjusting diet structure, appropriate exercise, ensuring sufficient sleep, controlling eating speed, and maintaining a happy mood, without the need for deliberate dieting.

1. Adjust dietary structure

During lactation, it is recommended to increase daily calorie intake by about 500 calories. It is recommended to choose high protein and low-fat foods such as chicken breast, fish, and eggs, paired with whole grains and fresh vegetables and fruits. Avoid fried foods and sugary drinks. Eating small and frequent meals can help stabilize blood sugar levels. breastfeeding itself can consume 300-500 calories per day, and a reasonable diet can not only meet lactation needs but also gradually reduce weight.

2. Moderate Exercise

After 6 weeks postpartum, low-intensity exercise such as 30 minute brisk walking, postpartum yoga, or swimming can be started after evaluation by a doctor. It is recommended to schedule exercise one hour after breastfeeding to avoid excessive exercise that can cause lactate accumulation and affect the taste of breast milk. Wear supportive underwear during exercise, replenish water in a timely manner, and it is recommended to control the weight loss rate within 2 kilograms per month.

3. Ensure adequate sleep

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin. It is recommended to take turns taking care of the baby with family members and strive for 4-5 hours of continuous sleep. During the day, the baby can take a nap simultaneously. Maintaining a dark and quiet sleeping environment, soaking feet in warm water for 10 minutes before bedtime can help improve sleep quality, and good rest can help maintain normal metabolic rate.

4. Control eating speed

Chewing slowly can make the feeling of fullness appear earlier. Chew each bite 20-30 times, and the dining time should not be less than 20 minutes. Avoid feeding while breastfeeding, and use small utensils to control the amount of food consumed at a time. Drinking 200ml of warm water before meals can reduce overeating, and keeping a diet diary can help identify unhealthy eating habits.

5. Maintain a happy mood

Excessive stress can stimulate cortisol secretion and promote fat accumulation. You can regulate your emotions by listening to music and taking deep breaths, and exchange parenting experiences with other mothers. To avoid anxiety caused by frequent weighing, postpartum weight recovery takes 6-12 months. It is recommended to focus on body shape changes as the main observation indicator rather than just weight numbers.

Weight loss during lactation requires a daily intake of 1800-2200 kcal and the supplementation of complex vitamins to prevent nutrient deficiencies. Choose high nutrient and low calorie recipes such as crucian carp tofu soup and beef stewed with carrots, with steaming as the main cooking method. Measuring waist and hip circumference changes weekly is more accurate. If there is a decrease in milk secretion, the weight loss plan should be stopped immediately and a nutritionist should be consulted.