How to lose weight healthily during lactation?

Women are prone to obesity for a period of time after giving birth, so it is necessary to do a good job of nursing. Improper nursing is also very unhealthy. So how to lose weight during lactation? What are the methods of losing weight during lactation? There are many ways to lose weight during lactation. Let's take a closer look at the healthy weight loss methods during lactation.

1, How do women lose weight during lactation?

1. Low calorie diet to lose weight

During breastfeeding, in addition to supplementing nutrition, we should also eat a low-calorie diet. To control calorie intake, eat less high-calorie and fried foods, such as KFC, hot dogs, hamburgers, canned food and so on. Control the amount of oil when cooking. Even if the vegetable oil is limited, it is best to choose light practices such as steaming, boiling, stewing and mixing. The amount of oil per day should not exceed 30 grams.

2. Miscellaneous grains instead of rice

Breast-feeding mothers can use porridge made from miscellaneous grains and beans instead of white rice for dinner. It is recommended to give priority to millet, oats, red beans, black rice and other ingredients. Vitamin B 1 in these miscellaneous grains can improve the quality of breast milk, which is beneficial to babies, and the dietary fiber contained in it also helps to prevent constipation. At the same time, porridge contains more water than rice, so you won't worry about gaining weight even if you are full.

3. Eat less and eat more meals, which is suitable for breastfeeding and slimming.

During lactation, you must never go on a diet at will, or adopt improper methods to lose weight, such as "apple therapy" and "seven-day fasting", so as not to affect the nutrition of milk. You can divide three meals a day into five meals a day. Eating less and eating more meals can control calorie intake, so that mothers can feel full all day, and it is not easy to get hungry, which is conducive to losing weight.

Vegetables have replaced some staple foods.

You can lose weight by adjusting your diet during lactation.

Breastfeeding mothers can reduce some staple foods and fill them with a lot of vegetables. Boiled and cold vegetables are large and full, rich in dietary fiber and micronutrients, which are very important to both mother and child. At the same time, lactating mothers should try to eat less sweets, such as cakes and sweet drinks.

5. Drink less milk soup

In the traditional understanding of China, soup is the secret of milking. All kinds of fish soup, chicken soup and pig's trotters soup should be cooked as thick as possible, and it is best to float a layer of oil on it for the best effect. But the milky white of the soup comes from the fat emulsified into droplets, not the nutrition lacking in breastfeeding.

It is suggested that wet nurses only drink clear soup when drinking soup, and remove the floating oil on the surface. It is best to use low-fat milk and soybean milk to replace half of the broth chicken soup, which can supplement more protein and vitamins, and the calcium in milk is also very important for making milk.

6. Choose exercise to lose weight

jogging

Jogging is an aerobic exercise, which is beneficial to physical and mental health and can also lose weight after delivery. After getting up in the morning, you can jog for 30 minutes before breakfast and 30 minutes after dinner for 45 minutes, which will help you burn a lot of fat. It should be noted that you should nurse after jogging for half an hour to avoid affecting the taste of milk.

push-up

Push-ups are a comprehensive exercise. For mothers who have just given birth, you can choose the simplest push-ups to exercise. When they are exercising, they should pay attention to the correctness of their movements, the straightness of their bodies and the straightness of their legs, so as to lose weight effectively.

sit-up

This action is mainly aimed at abdominal exercise, which can help tighten the loose abdomen after delivery and tighten the abdomen. When mom does this action, she lies on her back first, then sits up slowly until the upper body makes an angle of about 15 degrees with the ground, then lies down and continues to sit up, making an angle of 15 degrees with the ground. Repeating this sit-up is faster than doing it.

7. Use postpartum slimming clothes

Postpartum slimming clothes can effectively help women recover their prenatal body shape and achieve the effect of losing weight. It is recommended that the mother who loves beauty should not buy slimming clothes that are too tight or too loose. Too tight slimming clothes will affect the body's circulatory metabolism, oppress lymph, and lead to edema. Clothes that are too loose can't achieve slimming effect. New mothers must consider their physical condition when choosing slimming clothes, and use them under the guidance of professionals after childbirth. Don't lose weight blindly.

2, diet and weight loss considerations

1, the first and most important thing is to go home without snacks for three meals a day. In order to lose weight, some women sometimes skip breakfast and sometimes skip dinner. What's more, some women only eat some fruits or snacks every day, just don't eat dinner. This will not only prevent them from losing weight, but also easily endanger their health.

2, as long as you eat 8 points per meal. No matter how delicious the food on the table is, you should force yourself to put down your chopsticks and leave the table when you are 8 minutes full.

3, slowly taste, some people are used to eating quickly, just like pig Bajie eating ginseng fruit, eating it in one bite is often not conducive to digestion, easy to eat more, and studies have shown that eating a meal for 30 minutes is conducive to weight loss.

Step 4 chew slowly. Studies have shown that chewing a meal 20 times repeatedly not only helps digestion, but also helps to lose weight.

5, the diet should be light, which may be difficult for the so-called meatless girls, but it is very helpful for losing weight, so for the sake of beauty, hurry up and stick to it.

6. Eat more fruits and vegetables. Fruits and vegetables contain a lot of vitamins and dietary fiber, which helps people lose weight, so you must not miss it if you want to lose weight.

7. Dinner should not be too late. Some white-collar office workers have to work late or overtime every day because of their work. At this time, dinner is either hastily settled or eaten very late, which is very unfavorable for losing weight, especially going to bed immediately after dinner.

8, to concentrate on eating Some people like to eat while watching TV or playing mobile phones, and then unconsciously eat too much.