What to eat to lose weight during breastfeeding

Many mothers who have just given birth, due to the large amount of nutrients they take during pregnancy, and in order to ensure that their babies can get enough milk after delivery, they also eat a lot of greasy food every day to increase milk production. As a result, these mothers always look as bloated as when they were pregnant. In order to lose weight, many mothers are eager to lose weight during breastfeeding, but they are worried that losing weight at this time will affect the quality of milk. So, what can you eat during breastfeeding to lose weight without affecting breastfeeding?

1. How to lose weight during breastfeeding without affecting the quality of breast milk

For mothers to produce milk, they need protein, calcium and various vitamins, but they do not need to get a lot of fat from food. In other words, during the lactation period, they need to increase the intake of milk, soy products, vegetables and fruits, replace part of the white rice with whole grains, beans and potatoes, and eat some meat, fish and eggs, but they do not need to eat a lot of fat every day. Even if you don't drink milky high-fat soup, or even use very little oil when cooking, it will not hinder lactation at all. On the contrary, if you deliberately use less cooking oil and eat less high-fat meat, then long-term breastfeeding will become the best way for new mothers to lose weight.

2. How to lose weight during breastfeeding?

1 Use less oil when cooking, and steam or boil instead of frying. As mentioned earlier, you don’t need to eat a lot of oil to produce milk, because the body stores a lot of fat during pregnancy, waiting to be consumed during breastfeeding. If you still stir-fry, fry or deep-fry every meal, the fat in your body will not have a chance to be utilized and consumed.

2 Stay away from milky, thick soups. The soup's rich, milky color comes from fat emulsified into tiny droplets, which is not a nutrient you lack when breastfeeding. When drinking soup, you might as well just drink the clear soup and remove the floating oil on the surface. It is best to replace half of the broth or chicken soup with low-fat milk and soy milk, which can provide more protein and vitamins, and the calcium in milk is also important for producing breast milk.

3 For dinner, replace white rice and white flour with eight-treasure porridge made from whole grains and beans. It is recommended to use millet, oats, red beans, black rice and other ingredients. Cook until thicker. The vitamin B1 in these grains can improve the quality of breast milk and benefit the baby. The dietary fiber it contains is also helpful in preventing constipation. At the same time, porridge contains more water than rice, so you don’t have to worry about gaining weight even if you are full.

4 Eat more vegetables and less sweets. You must never starve yourself when losing weight. If you reduce the staple food by one third, you can make up for it with a lot of vegetables. Steamed and cold vegetables are large in volume, have a strong sense of filling, and are rich in dietary fiber and trace nutrients, which are very important for both mother and child.

5 Walk more and do more housework every day. You can also participate in fitness activities such as aerobics, mat gymnastics, yoga, etc. Not too intense physical activity will not affect breastfeeding at all, but it can help lose weight and is beneficial to blood circulation. Many people have heard that breast milk will become sour after exercise, which babies don’t like. In fact, if the exercise intensity is not that high, it is impossible for the body to produce so much lactic acid.