How to lose weight during breastfeeding

During breastfeeding, healthy weight loss can be achieved through adjusting dietary structure, moderate exercise, and ensuring adequate sleep. Weight loss during lactation should take into account both the mother's nutritional intake and the quality of breast milk, and avoid extreme dieting or vigorous exercise.

1. Adjust dietary structure

During lactation, it is necessary to ensure daily intake of high-quality protein such as fish and eggs, paired with whole grains such as oats and brown rice, and control refined carbohydrates such as white rice. Increase the intake of dark vegetables such as broccoli and spinach, and limit daily fruit intake to 200-350 grams. The main cooking method is steaming and boiling, reducing the need for braising and frying. Eat in small amounts 5-6 times to avoid overeating at once.

2. Moderate Exercise

After 6 weeks postpartum, low-intensity exercise such as 20 minutes of brisk walking or yoga can be started after evaluation by a doctor. Gradually join aerobic activities such as Kegel exercises and swimming after 3 months. After exercise, it is necessary to supplement 300ml of warm water and avoid vigorous exercise within 1 hour after breastfeeding. The appropriate intensity of exercise is slight sweating that does not affect normal conversation.

3. Water supplement

Keep the daily water consumption at 2000-2500ml, and you can drink warm water, low-fat milk or light soybean milk. Drinking 300ml of warm water half an hour before breastfeeding can help increase milk production. Avoid sugary drinks and strong tea and coffee, which may affect infant sleep through breast milk.

4. Sleep management

ensures 4-5 hours of continuous sleep per day, which can be synchronized with the baby's rest. Deep sleep helps regulate levels of leptin and ghrelin, reducing nighttime appetite. During the day, you can use the baby's nap time for 10 minutes of meditation to help relieve stress eating.

5. Breastfeeding Habits

Breastfeeding 8-12 times a day as needed, with each session lasting 15-20 minutes on one side. Breastfeeding itself can consume 500 calories per day, equivalent to jogging for an hour. Avoid excessive use of breast pumps, as breastfeeding can stimulate the secretion of oxytocin and promote uterine contractions.

It is recommended to control the weight loss rate during lactation at 0.5-2 kilograms per month and measure the weight no more than once a week. If there is a decrease in breast milk and dizziness, the weight loss plan should be stopped immediately. Keep a diet and exercise diary, and regularly consult a nutritionist to adjust the plan. Maintaining a happy mood, postpartum body recovery usually takes 6-12 months.