How to lose weight during breastfeeding without affecting milk secretion?

Many women will experience noticeable bloating after giving birth. Therefore, you must lose weight after giving birth, and the most important thing for losing weight is to have a proper diet so that the body's nutrition is replenished and it will not affect the quality of milk during lactation.

1. The timing of weight loss: You must obtain the doctor's consent before losing weight. It is usually done 6 to 8 weeks after delivery, because the body needs some time to repair and ensure the normal supply of milk.

2. Regarding the speed of weight loss, according to the recommendations of the American College of Obstetricians and Gynecologists, losing 0.5 kg per week during breastfeeding is appropriate and will not have an adverse effect on the baby's development.

3. Of course, you cannot lose weight by dieting or taking drugs. You can only lose weight by changing your eating habits and finding a sport that suits you to do long-term. As the amount of exercise increases and the amount of intake decreases, your weight will naturally decrease.

4. Daily diet: When exclusively breastfeeding, new mothers need an additional 500 calories a day to provide nutrition for breastfeeding. When babies start eating solid food, new mothers need an additional 250 calories a day. When no longer breastfeeding, there is no need to add additional calories. Therefore, supplementing protein foods after childbirth is extremely important for the new mother's physical recovery and to ensure adequate secretion of breast milk. Therefore, it is recommended to choose foods with high protein content and low fat content, such as fish, lean meat or skinless poultry.

5. Do moderate exercise. Breastfeeding mothers can start with simple exercises, such as walking.

How to lose weight quickly during postpartum breastfeeding

1. Start your weight loss plan 6 weeks after your baby is born

The first 6 weeks after your baby is born is an important period for your body to recover. It is also a period when your baby grows very rapidly. You need adequate nutrition to ensure your body recovers and provide the best care for your baby. During this period, your diet should be nutritious and easy to digest, with a combination of meat and vegetables, sufficient staple food, and enough soup and water. Learning correct breastfeeding techniques, increasing the number of sucking times, and breastfeeding on demand can help you avoid insufficient milk.

Six weeks after your baby is born, your body has basically recovered and you and your baby have established a relatively stable breastfeeding pattern. You can then slowly adjust your weight through healthy eating habits. This process sometimes takes 10 months to 1 year, and the best speed is to lose 0.5-1 kg per week. Because rapid weight changes in a short period of time will not only make your body overwhelmed, but may also affect the quality of your breast milk, thus affecting your baby's growth. In fact, you should know that insisting on breastfeeding will consume a lot of your energy, so when you wean your baby, you will often find that you have regained your slim figure.

2. Control energy balance and develop correct eating habits

You may have heard that people gain weight because energy intake is greater than energy consumption, causing the excess energy to be stored as fat. The basic way to control energy is to develop correct eating habits. Since breastfeeding your baby uses up a lot of energy, it in itself can help you lose weight.

Whether you plan to lose weight or not, it is beneficial to develop the eating habits of "eating well in the morning, eating enough at noon, and eating moderately at night". Breakfast is essential in a day, and skipping breakfast will make you gain weight more easily. After a night of consumption, your body has not been replenished with energy for more than 10 hours, especially since you probably have to get up 2-3 times at night to feed the baby. In the morning, you really need a breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast or eating too little breakfast will make you feel obviously hungry at lunch, and if you eat too much food at noon, the excess energy will be converted into fat in the body; at the same time, your breakfast is also an important guarantee for sufficient milk in the morning.