How to lose weight during lactation

Weight loss during lactation can be achieved through adjusting dietary structure, moderate exercise, regular sleep patterns, psychological regulation, traditional Chinese medicine conditioning, and other methods. It is necessary to avoid extreme dieting or vigorous exercise that may affect milk secretion.

1. Adjust dietary structure

During lactation, it is necessary to ensure daily intake of high-quality protein such as fish, poultry, and eggs, combined with whole grains, fresh vegetables, and fruits. Reduce refined sugar and saturated fat intake, and replace animal fats with olive oil. You can increase the number of meals and reduce the amount of food consumed per meal to avoid overeating caused by prolonged fasting. Pay attention to replenishing water, and it is recommended to drink at least 2 liters of water per day.

2. Moderate Exercise

After 6 weeks postpartum, low-intensity exercise such as walking and postpartum yoga can be started after evaluation by a doctor, 3-5 times a week for 20-30 minutes each time. As you recover, you can gradually try aerobic exercises such as swimming and cycling, combined with Kegel exercises to exercise your pelvic floor muscles. Before and after exercise, it is necessary to replenish water and avoid exercising on an empty stomach.

3. Regular sleep schedule

Ensuring 7-8 hours of continuous sleep per day helps regulate levels of leptin and ghrelin. Rest synchronously with the baby to avoid staying up late. Take a nap during the day to replenish energy, but the duration of a single nap should not exceed 30 minutes. Establish a fixed schedule and maintain a stable biological rhythm.

Fourth, Psychological Regulation

Postpartum depression may affect weight loss effects, and can be relieved through meditation, deep breathing, and other methods. Set reasonable weight loss goals, such as reducing 1-2 kilograms per month, to avoid rushing for quick success. Recording diet and exercise can help maintain motivation, and professional psychological counseling can be sought if necessary.

V. Traditional Chinese Medicine Conditioning

After the differentiation of physical symptoms and signs, you can choose the food therapy of invigorating the spleen and removing dampness, such as Chinese yam ribs soup, red bean barley porridge. Moxibustion at acupoints such as Zusanli and Zhongwan can help promote metabolism. It is necessary to use traditional Chinese medicine for conditioning under the guidance of a Chinese medicine practitioner, and avoid taking weight loss Chinese medicine on your own that may affect breastfeeding.

Weight loss during lactation should be gradual and should not exceed 0.5 kilograms per week. It is necessary to ensure a daily intake of 1800-2200 calories, and prioritize foods with high nutrient density such as DHA rich marine fish and calcium rich dairy products. Avoid using weight loss drugs or meal replacement products, and focus on steaming, boiling, and stewing as the main cooking method. Regularly monitor weight changes, and adjust the plan promptly if there is a significant decrease in milk production or delayed infant growth. After the end of lactation, the intensity of exercise can be gradually increased to achieve healthy and long-lasting weight loss.