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Weight loss during lactation can be achieved through adjusting dietary structure, moderate exercise, ensuring sufficient sleep, controlling emotional stress, and arranging breastfeeding time reasonably. Breastfeeding women typically experience weight gain due to hormonal changes, slowed metabolism, overeating, lack of exercise, disrupted sleep patterns, and other factors.

1. Adjust dietary structure

During lactation, it is necessary to ensure daily intake of high-quality protein such as eggs and fish, combined with coarse grains such as oats and brown rice, and increase the consumption of dark vegetables such as broccoli and spinach. Avoid high sugar and high-fat foods, eat small meals multiple times a day, and keep the main food within 200 grams. The main cooking method is steaming and boiling, reducing the amount of oil and salt used.

2. Moderate exercise

Low intensity exercise such as Kegel training and abdominal breathing can be started 6 weeks postpartum, for 10 minutes a day. Three months after vaginal delivery or six months after cesarean section, aerobic exercises such as brisk walking and yoga can be performed, with no more than 30 minutes per session, three times a week. Before and after exercise, it is necessary to replenish water to avoid vigorous exercise affecting milk secretion.

3. Ensure adequate sleep

Strive to accumulate 7 hours of sleep per day and rest synchronously with the baby. Lack of sleep can lead to a decrease in leptin and an increase in ghrelin. It is recommended that husbands participate in nighttime breastfeeding. Avoid eating 2 hours before bedtime and keep the bedroom dark and quiet.

4. Control emotional stress

Long term anxiety can promote cortisol secretion, leading to central obesity, which can be relaxed through meditation and music. Share parenting pressure with family members and reserve 2 hours of alone time per week. When eating emotionally, healthy snacks such as sugar free yogurt and tomatoes can be chosen.

5. Reasonably arrange breastfeeding

Breastfeeding should be done at least 8 times a day as needed, with each feeding consuming 50 calories. Drinking warm water before breastfeeding promotes milk secretion, and alternating feeding on both sides increases consumption. Avoid excessive emptying of the breasts to stimulate prolactin secretion and gradually extend the interval between nighttime breastfeeding.

Weight loss during lactation requires a daily intake of 1800 calories and a weekly weight loss of no more than 0.5 kilograms. Can record changes in diet and weight, but avoid overly focusing on numerical values. Choose comfortable sports underwear and clean your breasts promptly after breastfeeding. If there is a decrease in breast milk and dizziness, the weight loss plan should be suspended. If necessary, a nutritionist should be consulted to develop a personalized plan.