【The Golden Period of Weight Loss】

【The Golden Period of Weight Loss - Breastfeeding Period】

Follow these guidelines for weight loss during breastfeeding:

1. Active Metabolism During Breastfeeding

During breastfeeding, metabolism is approximately 500 calories higher than usual.

Depending on the mother's physical condition,

starting weight loss about 2 months after delivery is advisable.

Many mothers worry about nutrition and breastfeeding,

so they avoid losing weight and only start after weaning, which misses the prime time for weight loss.

2. Avoiding Lactation Butter Soup

Breastfeeding mothers should drink plenty of water, consuming between 2100 to 2300 milliliters per day.

Each meal should include foods with soup, and it's essential to learn how to drink soup wisely:

Avoid consuming soups with excessive oil content, as they may have higher levels of purines and fats without significant nutritional value.

3. Balanced Arrangement of Main Meals and Snacks

Breastfeeding mothers can adopt the "211 diet method," consuming 1800-2000 calories daily across three meals.

This ensures that energy intake is less than energy expenditure, aiding in weight loss.

Additionally, it's crucial to maintain a balanced diet and increase protein intake, focusing on foods rich in high-quality proteins such as fish, poultry, eggs, and lean meats,

as breast milk's primary source is protein.

4. Sugar Control is Key to Weight Loss

It's recommended to have low-sugar fruits as the main component for morning snacks,

while afternoon snacks should focus on protein and whole-grain snacks.

This approach ensures an adequate milk supply

while controlling the calorie intake per meal.

Sugar is a pure energy source that lacks other nutritional elements.

It affects appetite and easily converts energy into fat, leading to obesity.

5. Adequate Rest Benefits Weight Loss

Most people need 7 to 9 hours of sleep each night, but breastfeeding mothers often find it challenging due to frequent feeding demands.

However, if you're aiming to lose weight, it's crucial to ensure your body gets adequate rest.

When you're tired, you're more likely to seek out high-carbohydrate or high-sugar foods for quick energy replenishment.

Syncing naps with your baby or having family members help with caregiving during the day can be beneficial for mothers to regain energy and strength.