Breastfeeding to lose weight! Feeding 600 ml = running for 1 hour

Breastfeeding has many benefits. In addition to enhancing the parent-child relationship, the various nutrients in breast milk, such as immunoglobulins, whey protein and rich DHA, are most suitable for the growth and development of babies. Nutritionists point out that breastfeeding after childbirth helps to restore the body shape. An average of 600cc of milk is equivalent to the calorie consumption of running for one hour. It is recommended that in addition to drinking more water to help milk secretion, longan and red date tea is also a good choice for mothers.

Breastfeeding has many benefits. In addition to enhancing parent-child relationships, it can also assist in postpartum weight loss.

Nutritionist Zheng Xinyi from Dalin Tzu Chi Hospital said that breast milk is a natural and nutritious source. When a child snuggles in the mother's arms, sucking breast milk with satisfaction and joy, the mother's face is also filled with a happy smile. Whether from a psychological or physiological perspective, a successful breastfeeding experience does help parents and children build a close relationship and also brings abundant energy to the baby.

Balanced nutrition is the first step to successful breastfeeding

Basically, pregnant women will store about 2 to 3 kilograms of body fat during pregnancy in order to meet the needs of milk secretion during breastfeeding. Breastfeeding after delivery helps to restore the body shape. It is advisable to increase daily calorie intake by 500 calories and distribute it evenly among meals. However, you should pay attention to a balanced diet. It is recommended to consume 6 major food groups in a balanced manner and eat small meals frequently.

For protein, it is recommended to focus on high biological value protein. Vegetarian mothers can choose tofu, dried tofu, soy milk, dried shredded tofu, bean buns and other high-quality protein as the main source. In addition, mothers who usually take supplementary foods, such as high-calorie sesame oil chicken, sesame oil pork liver, etc., must pay attention to their calorie intake and be careful not to over-supplement, which may cause them to suffer from weight loss after childbirth.

Longan and red dates tea can replace boiled water and has a positive effect on the secretion of breast milk in postpartum women. (Photo courtesy of Dalin Tzu Chi Hospital)

Breastfeeding for 2 weeks to lose 1 kg

In addition to balanced nutrition, clinical studies have also found that breastfeeding mothers are more likely to regain a slim figure because for every cc of breast milk consumed, the mother consumes an average of 0.6 to 0.7 calories. If a mother breastfeeds a 6-kg baby every day, she must produce 600cc of milk. The calories consumed are equivalent to the calories burned from running for 60 minutes, walking for 110 minutes, and mopping the floor for 2 hours. In just 2 weeks, breastfeeding mothers can easily lose 1 kg.

[Nutritionist reminder]:

Water is an important raw material for producing breast milk. The recommended daily amount is 2500 to 3000 c.c., which is equivalent to 10 to 12 cups of water, including warm boiled water and stewed soups. You can also replace boiled water with longan and red date tea, astragalus tea, thirst-quenching tea (lychee shell with Guanyin string), roselle tea or Eucommia water to increase milk secretion.

"Dietary Tips for Insufficient Milk Supply"

Nutritionist's advice:

In addition to increasing the number of breastfeeding times and relaxing the mind, in terms of diet, choose more soups with high biological value protein and high water content, such as yam and pork ribs soup, ginger sea bass soup, medicinal chicken leg soup, etc. Vegetarians can use soy milk, low-fat milk, green papaya vegetarian rib soup, etc. instead.

[3 tips for breastfeeding moms]:

1. Eat less irritating foods: During breastfeeding, you should try to avoid irritating foods and empty calorie foods, including pepper, chili, potato chips, chocolate, strong tea and coffee.

2. Note on drinking coffee: If you are a breastfeeding mother who has the habit of drinking coffee, it is recommended to choose low-caffeine coffee and add low-fat milk to increase calcium absorption. The recommended amount of coffee per day is about 1 cup of 240c.c., because caffeine will be passed to the baby through breast milk, making the baby more excited and affecting sleep.

3. Eat a balanced diet: Common milk-reducing foods such as ginseng, leeks, malt and their drinks should be avoided to avoid affecting milk secretion. In short, as long as you eat a balanced diet and consume more high-quality protein and water, you can prepare natural and nutritious breast milk for your baby.