Mothers who breastfeed after childbirth consume more energy, so it is recommended to supplement 500 calories every day. You can make a judgment according to your own posture first to avoid asking too much about your body. According to the World Health Organization, you make a judgment by calculating the body mass index (BMI), which is defined as follows:
Body mass index = weight (kg)/height (m) squared (kg/m2)
Body mass index
Body mass index < 18.5
18.5≤ Body mass index < 24
24≤ Body Mass Index < 27
27≤ body mass index
attitude
It's too light.
normality
Too heavy
fat
In addition, you can refer to the following table to confirm whether your weight gain during pregnancy is normal:
Body mass index
Body mass index < 18.5
18.5≤ Body mass index < 25
25≦ Body mass index < 30
30≤ body mass index
twins
Suggest to increase
(kg)
12.7~ 18.2
1 1.4~ 15.9
6.8~ 1 1.4
5.0~9. 1
1 1.4~24.5
(Source: Life Cycle Nutrition by Xiao Ningxin, Ye Songling and others. 20 16。 )
It is suggested that mothers can do simple calorie calculation according to pre-pregnancy weight, eating habits and activity. The simple calorie calculation is the pre-pregnancy weight x 25 ~ 35 calories/kg, and it is recommended to lose 500 calories every day.
For example:
Height 160 cm, 60 kg before pregnancy and 70 kg after delivery,
Occupation as a salesman, low labor force, no exercise habits.
Body mass index calculation
Body mass index before pregnancy = 60/1.6x1.6 = 23.4 → * * *: normal.
Simple heat calculation
Recommended daily calorie intake: 60 x 30 = 1800 calories/day.
Recommended daily calorie intake (weight loss): 60 x 30-500 = 1300 calories/day.
Note: this formula is a relatively simple algorithm, but it still needs to be adjusted individually according to everyone's different eating habits, age and lifestyle, which may not be suitable for everyone. If in doubt, please contact a professional dietitian.
A balanced diet is the most popular diet. According to some categories of health and welfare, food is now divided into fruits, vegetables, whole grains, beans, fish, eggs, low-fat dairy products, oils and nuts. A balanced diet is: staple food (whole root)+vegetables+beans, fish and eggs. Fruits can be used as snacks to supplement after meals or between meals, and alcohol, biscuits and sweets should be avoided.
Examples of various foods are as follows:
Fruits: citrus, guava, apple, tomato, banana, juice, fruit products, etc.
Vegetables: leafy vegetables, bamboo shoots, mushrooms, tomatoes, etc.
Whole grains root: rice, noodles, porridge, bread, toast, sweet potato, pumpkin, biscuits, lotus seeds, coix seed, etc.
Beans, fish and eggs: aquatic products, livestock, bean products and eggs.
Low-fat dairy products: full-fat/low-fat/skim milk, cheese, etc.
Oils and nuts seeds: vegetable oil, animal oil, nuts, etc.
Postpartum "healthy weight loss" look here! Nutritionist design demonstration: one-week menu "7-day menu" demonstration design
Give a man a fish and you can feed him for a day. Teach a man to fish, and you can feed him for life. )
Applying this sentence to the theme of losing weight can tell us that when we want to lose weight, we should really understand the design principle and weight substitution principle instead of searching the menu and finding remedies online. According to past experience, when dietitians help design menus, they often encounter too complicated contents. Everyone's eating habits and preferences are different, and their living habits are different, so most of them can't be really implemented. This time, let's take a week's menu as an example, and then extend it with one day. I hope that mothers can use the concept of "quantity" to replace their own food and choose the food that is convenient for them to design their own exclusive and practical menu.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
breakfast
Egg toast
steamed bread
rolled oats
Steak toast
rolled oats
Multicolored
Whole wheat toast
soya milk
boiled eggs
Low-fat milk
soya milk
Low-fat milk
Breakfast; Early; In the early days; shift to an earlier time
fruit
fruit
fruit
fruit
fruit
fruit
fruit
lunch
Ordinary rice
Ordinary rice
Ordinary rice
Ordinary rice
Ordinary rice
Ordinary rice
Ordinary rice
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Stewed pork with brown sauce
Steamed cod
Guazairou
Spicy Roast Beef
Zhao barbecue chicken leg
Fried pork slices with onion
Steamed Chinese Bass
snack
fruit
fruit
fruit
fruit
fruit
fruit
fruit
dinner
Ordinary rice
Ordinary rice
Ordinary rice
Ordinary rice
Ordinary rice
Ordinary rice
Ordinary rice
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Seasonal vegetable
Braised beef with carrot
Stewed tofu with onion
Chicken fillet with onion
Roasted salmon
Radish barbecue
Fried dice cow
Roasted chicken breast
Examples of low-calorie diets (1200 calories):
meal time
Bowls and dishes
Content content
quantity
breakfast
Eggs on toast
Trimmed toast
2 tablets
Omelette
1 piece
oil
1.5 teaspoon
Breakfast; Early; In the early days; shift to an earlier time
fruit
Big bag (big)
0.5 capsules
lunch
Ordinary rice
meals
3/4 bowl
Seasonal vegetable
Hot sweet potato leaves
150g
Stewed pork with brown sauce
pork
60 grams
snack
fruit
Apple (small)
1 piece
dinner
Ordinary rice
meals
3/4 bowl
Seasonal vegetable
cabbage
150g
oil
1.5 teaspoon
Braised beef with carrot
Small carrot
0.5 bowl
braised beef
60 grams
(In the example, the standard bowl shall prevail. )
Breakfast:
1. Because breakfast is not easy to match with vegetables, it is recommended to eat 2 servings of staple food+1 serving of protein food per meal.
2. It is suggested that low-fat milk should be the main source of milk in protein, with one cup per day (1 cup = 240ml).
Small reminder:
Staple food 1 = sliced toast 1 = steamed bread 1/3 = vegetable bag 0.5 = 3 tablespoons cereal = rice 1/4.
Bowl = 0.5 bowl of flour (porridge) = 0.5 bowl of pumpkin/taro/potato/sweet potato.
Protein 1 = whole egg 1 = soybean milk 260ml = meat 1 two (about 30g, female half palm is big and.
Palm thickness)
Lunch/dinner:
1. Pay attention to a balanced diet: staple food+vegetables+protein food (beans, fish, meat, eggs).
2. It is suggested that the staple food should be controlled at 3 servings per meal (3/4 bowl of rice), and other staple foods can be used as substitutes.
3. Vegetables are low in calories and rich in fiber, which can increase satiety. It is recommended to take at least150g per meal (about 0.8 bowls after cooking).
4. protein food can be replaced by beans, fish, meat and eggs, and you can eat two servings per meal.
5. Snacks (breakfast/noon) It is recommended to replace snacks (such as biscuits) with fruits, and it is recommended to take 1 serving of fruits each time.
6. Cooking methods suggest using as little oil as possible and using oil-free methods such as steaming, halogen, boiling and baking.
7. Eat regularly and quantitatively, and distribute three meals evenly.
8. If you feel that the gap between the serving amount and the original amount is too big, it is recommended to gradually reduce it.
Small reminder:
Fruit 1 serving = small 1 tennis ball (such as apples and oranges) = half as big (such as guava)
= The bowl is eight minutes full (e.g. papaya, watermelon)
How to self-monitor
Losing weight is nothing more than less oil and sugar and more exercise. Everyone knows it, but it is difficult to implement it. When diet control can be done, it is suggested that extra exercise is needed. Exercise can increase body muscle mass and increase basal metabolic rate. The increase of basal metabolic rate means the increase of energy consumption in the body. When the consumption exceeds the intake, the weight will drop. Exercise suggestion is based on the principle of 333, that is to say, at least three times a week, each time for at least 30 minutes. After each exercise, the heart rate should reach at least 130 times per minute.
Before you want to know why you can't lose weight, you can monitor yourself in the following ways:
I don't drink sugary drinks, fried foods, fat heels (such as fish skin and fish belly), processed foods (such as sausages, meat floss, meatballs and ham), thickened soups, such as hot and sour soups and corn chowder, soup juice, snacks (such as candy and biscuits) and high-oil foods. I really exercised well, and I followed the 333 principle. I cut down on cooking oil, mainly steaming and boiling. I reduced the use of seasonings. I made up my mind to lose weight by gradually reducing my intake. If I use excessive methods to lose weight (such as dieting and eating very low calories), although my weight may drop rapidly in the short term, when I return to a normal diet, my weight will rise, which will become more and more difficult in the long run.
Ni manting
degree
Master of Nutrition Department, Sun Yat-sen Medical University
experience
College entrance examination nutritionist
Kidney expert nutritionist
Diabetes health teacher
incumbent
Nutritionist of Changhua Christian Hospital