I want to lose weight during breastfeeding, but worry about not having enough breast milk, what should I do?
1. You can lose weight during breastfeeding, and the focus is on diet control, combined with moderate exercise.
2. The safe range for weight loss while breastfeeding is 3-5kg (6-11lb) per month. For example, a girl of 165cm (65in) in height corresponds to a suitable weight range of about 52.5-57.5kg (116-127lb). If she weighs 71kg (156.5lb) now, she will need to lose about 15kg (33lb) pounds, and it will take her 3-5 months to get back to the right weight.
3. Breastfeeding is suitable for weight loss to a certain extent. During breastfeeding, about 750ml-1000ml of milk is produced every day, which will consume 500-700 kcal more than normal adult women, which is equivalent to the calories consumed by brisk walking for two hours and running for 90 minutes. Breastfeeding consumption can lose 0.5kg (1.1lb) of pure fat.
4. A breastfeeding mother does not need to “eat a lot”, the calorie requirement of a breastfeeding woman does not need to be very high, consistent with the prenatal period or an increase of 500 kcal is sufficient.
5. However, during lactation, you should consume more protein (25g), calcium (200mg), iodine (120 micrograms), vitamin A (600ugRAE), and vitamin C (50mg) than usual every day to ensure the quality of breast milk.
6. It is important to eat staple foods at every meal every day, and eating more pasta helps to produce milk. It is generally recommended to have 300-350g of cereals, of which you should pay attention not to eat only white rice and white flour, but half of the coarse grains such as potatoes, whole grains, and mixed beans, such as millet, oats, barley, red beans, purple potatoes, etc.
7. If you are not a vegetarian, you must ensure that you eat 200-250 grams of fish, shrimp, livestock, and poultry meat, as well as one or two eggs, two glasses of milk or yogurt, and a handful of large legumes every day. These high-quality proteins are best, not less.
8. It is recommended to eat animal liver 1-2 times a week, with a total amount of 85g pig liver or 40g chicken liver, because lactating mothers especially need vitamin A.
9. Vegetables 400-500g per day, of which green leafy vegetables and red and yellow and other dark vegetables account for more than 2/3; fruit should also eat 200-400g, recommended between meals as an additional meal to eat, top hunger and nutrition. Note that vegetables and fruits are not interchangeable, should eat both foods every day.
10. Eat a handful of nuts (about 10 almonds or pistachios and cashews) every day to fight hunger and be nutritious, and pay attention to choosing plain, non-fried nuts.
11. Note that fatty pig’s feet soup does not promote milk, the real key to ensuring weight loss without milk loss lies in ensuring that 2100-2300ml of water is drunk every day. You can set the time to drink water, such as every hour cell phone to remind you to drink water.
12. Control oil and salt, use 25-30g of oil per day for cooking, recommend steaming, boiling, stewing, mixing, quick frying, and other less oil cooking methods; choose iodized salt, no more than 6g per day.
13. If you think the above is a bit difficult to remember, remember this one: each meal should have a bowl of main food + a plate of vegetables + a bowl of soup or milk + palm-sized meat or eggs. Eat 0.5kg (1.1lb) of fruit + a handful of nuts + a glass of milk or soy milk as an extra meal throughout the day.
14. In terms of exercise, you can use low to medium-intensity aerobic or shaping exercises, such as brisk walking for 20 minutes and aerobics for 20 minutes every day.
15. After exercising, rest for a while before feeding your baby. A little lactic acid produced by exercise does not affect the baby’s health, just because lactic acid may cause breast milk to taste bad.