How to lose weight with breast milk after childbirth

After giving birth, many breastfeeding mothers will have obesity problems. This is mainly because during the breastfeeding period, mothers need to supplement certain nutrients to ensure sufficient milk so that the child can eat enough. Of course, no one wants to be fat, so many mothers want to lose weight after giving birth. So, how to lose weight during postpartum breastfeeding?

1. Develop correct eating habits

People gain weight because their energy intake is greater than their expenditure, 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".

2. Appropriate exercise is important

Moderate exercise is important for maintaining good health. If you are taking care of your baby alone, you already exercise a lot every day. If someone helps you, it is best to spend at least half an hour exercising on the basis of ensuring sleep. It is generally more appropriate to exercise in the evening, such as brisk walking half an hour after dinner. Continuous brisk walking consumes more energy than short-term sprinting, which helps to lose weight. In addition, exercising after dinner can burn excess calories in the body. You can also refer to our postpartum exercise video.

3. Don’t eat sweets

Sugar is one of the main sources of energy, but it is mostly provided by starch in staple foods (rice and flour) in the diet, while sweets are mostly monosaccharides and disaccharides, which can easily and quickly increase blood sugar concentrations. If you eat too much sweets, it may induce the pancreas to release a large amount of insulin, prompting the conversion of glucose into fat. This is definitely something you don't want to encounter during your weight loss journey.

4. Ensure food diversity

Pay attention to food diversity, at least do not eat the same food for 2 consecutive days. This will help ensure balanced nutrition for you and give you enough milk to meet your baby's health needs. Your daily food needs include: at least 300 grams of staple food in three meals a day, at least 400 grams of vegetables, one fresh fruit a day, milk, eggs, beans, meat (fish, chicken, livestock), at the same time, appropriate amounts of liver, blood products, mushrooms, fungus, and coarse grains 2 to 3 times a week, and an appropriate amount of nuts. Of course, drinking enough soup every day is also very necessary for your milk secretion.