1. A balanced diet
Especially when you are breastfeeding, it is crucial for your body to receive all the necessary nutrients. In addition, although postpartum weight loss has a high demand for nutrition, it is still advisable to avoid foods with saturated fat or high calories, which can help you quickly lose weight.
2. Drink plenty of water
Keep plenty of water before and after exercising, make sure you replenish yourself with enough water. In addition, drinking 6 to 8 ounces of water every day will help you control your appetite. Sometimes we feel hungry, but in fact, we are just thirsty, and lack of water is the main reason for the confusion between hunger and thirst. Moreover, water can increase our satiety and reduce our desire for food.
3. Do light exercise 6 weeks before delivery
Most healthcare doctors recommend that mothers only start a physical exercise program 6 weeks after giving birth. In general, this is a good opinion. Your body has just gone through a quite painful process, which requires time to recover. However, even during this period, you can still achieve weight loss through exercises such as walking, stretching, pelvic tilt, and yoga.
4. Focusing weight loss on the abdomen
When your healthcare professional tells you to start exercising, you can focus on abdominal exercises. Practice sit ups, push ups, and other exercises will help you quickly lose excess fat on your stomach.
5. Ensure sufficient rest and relaxation
A busy life can cause a lot of pressure for new mothers. Adaptation to new roles and other related issues will also arise one after another, and the pressure formed at this time may lead to their dietary problems and weaken their motivation to exercise actively. Adequate rest can help you regulate your life more systematically and stick to your weight loss plan.
6. Exercise with other new mothers
This not only allows you to exercise together and share weight loss experiences, but also takes turns taking care of the baby, allowing each of you to have some exercise time. Moreover, problems in adapting to new roles may also be resolved through communication.
Tips for losing weight during lactation
1. Maintain the most basic heat demand. A breastfeeding mother theoretically needs an average of 500 to 600 calories per day to provide sufficient nutrition for herself and her baby. If you want to lose weight, you need more calories to prevent malnutrition. The doctor established that breastfeeding mothers want to lose weight by consuming at least 2000 calories per day in order to maintain a balanced diet. Without this amount, the health of most breastfeeding mothers cannot be guaranteed.
2. Determine a progressive weight loss goal. Don't think about losing all your body weight in one go, it's just a delusion. Progressive weight loss is the only way to achieve health and effectiveness. Usually, breastfeeding mothers should lose about 2 pounds per month. If the mother is too overweight, she can slightly increase it. If the weight is very light or she is preparing to conceive, she can slightly decrease it.
3. Exercise for at least one hour every day. Choose a sport that you enjoy, preferably one that suits your physical condition, so that you can persevere. Swimming is an ideal way of exercising.
However, the doctor also recommended a convenient and effective exercise, which is to carry the baby with a backpack and take a walk for at least one hour every day. This hour can consume an average of 400 calories. In addition, eating less chocolate cookies and some junk food every day can reduce at least 3500 calories per week, which is 0.9 pounds.
Remind mom that it is more comfortable to exercise after breastfeeding because there is no milk load on the chest. It is best to wear supportive underwear and use soft chest pads during exercise to avoid nipple wear.
4. Develop a weight loss plan. If you lose weight according to your weight loss plan without any discomfort, your weight is steadily declining, your baby is breastfeeding well, and your body is healthy, then congratulations on finding the most ideal calorie expenditure. If you lose more than 0.9 pounds per week, it means you eat too little; If you lose weight according to your plan and still gain weight, it is possible that you have eaten too much.
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