How to lose weight during lactation

Weight management during lactation requires special attention and professional guidance to ensure that it does not affect the quality and supply of breast milk or compromise the mother's health. Below are some recommendations:

1. Balanced diet: Increase intake of vegetables, whole grains, high-quality proteins (such as fish, lean meats, legumes), and healthy fats (such as avocado, nuts, olive oil). Reduce consumption of processed and high-sugar foods. Ensure adequate hydration; water or sugar-free beverages are the best choices.

2. Scientific exercise: Choose low-intensity aerobic activities such as yoga or brisk walking, and avoid strenuous exercise. Exercise within your capacity and avoid overexertion in pursuit of results. It is recommended to exercise at least 2–3 times per week, for 30–60 minutes each session.

3. Sufficient rest: Adequate sleep is crucial for weight management and overall health. Try to rest when the baby is sleeping, or seek help from family members to share household responsibilities.

4. Precautions: Avoid dieting or taking weight-loss medications, as they may affect breast milk production and the baby's health. Maintaining adequate hydration helps metabolism and fat burning. Monitor weight changes and avoid rapid weight loss.