Weight Loss Guide for Women: How to Control Calorie Intake and Exercise Scientifically During Breastfeeding

The biggest challenge for breastfeeding women trying to lose weight is the conflict between a high-calorie diet and weight loss. To ensure adequate milk supply, postpartum women naturally need to adopt a high-calorie diet. However, this doesn't mean overeating. The correct approach is to roughly calculate the required calories and then rationally plan the diet accordingly.

Many new mothers know they need to eat more to ensure nutritious breast milk, but they lack a clear understanding of how much more. The American Medical Association (AMA) provides a reference standard: breastfeeding women should consume an additional 2093 kJ (500 kcal) of calories per day (generally, breastfeeding women need to have extra meals). This means that if you normally need 7535 kJ (1800 kcal), you should increase that to 9628 kJ (2300 kcal) during breastfeeding. If you previously only needed 6697 kJ (1600 kcal), you should increase that to 8790 kJ (2100 kcal). The increased calories can be fully used by the mother to produce breast milk. Eating more will only lead to obesity.

In terms of dietary balance, protein intake should be increased to at least 70 grams. This will help maintain a low fat conversion rate.

This protein should be high-quality protein, so eat more fish and eggs. Ensure 1000 ml of broth daily to stay hydrated, as breast milk is mostly water. Animal products should be cooked by stewing or boiling, and fried or grilled methods should be avoided. Fish soup, pig's trotter soup, chicken soup, and bone broth are beneficial for lactation and should be consumed regularly. Broth should be lightly seasoned, and the surface oil should be skimmed off to avoid excessive intake of fat and salt.

Regarding exercise, breastfeeding women should avoid strenuous exercise. Strenuous exercise can affect the endocrine system, increasing the uncertainty of milk production and potentially reducing milk production. During breastfeeding, only light stretching and shaping exercises are suitable.

After the postpartum period, don't immediately start dieting. Even if you feel refreshed, it doesn't mean your body has fully recovered. I suggest mothers have a check-up and consult their doctor. Only begin formal exercise if the doctor deems it appropriate.

The specific weight loss methods are similar to regular weight loss, but postpartum exercise should be gradually increased in intensity. Don't immediately return to pre-pregnancy exercise levels. Especially since pregnancy puts significant strain on a woman's back and legs, be careful to protect them during exercise and avoid strenuous activities. Around 10 months of age, you can generally resume normal aerobic exercise. At this time, don't worry about milk production, as the baby has gradually adapted to new foods. Appropriate exercise can not only help with fat loss but also promote milk production, achieving two benefits at once.