Answer:

After childbirth, your body begins to recover while also providing breast milk for your baby. During this time, your diet not only meets your own needs but also directly affects the quality of your breast milk. Dieting too soon, especially within the first 6-8 weeks for vaginal births and 12 weeks for cesarean births, can reduce milk quality and cause fatigue and weakness. Therefore, you should start your weight loss diet after this period.

Aim for gradual weight loss, around 0.5-1 kg per week, to ensure safety and avoid affecting your health and milk supply. Consistency and regular adjustments will lead to more sustainable results. Rapid weight loss can cause dehydration, fatigue, and potentially reduce milk production. Here are some fundamental principles to keep in mind:

Nutritional balance: An effective postpartum weight loss diet doesn't mean eliminating carbohydrates or fats entirely. You need to maintain a balanced ratio of healthy fats, carbohydrates, protein, vitamins, and minerals. Your postpartum body still requires energy to recover and produce milk, so a nutritious diet will support safe weight loss without causing weakness.

Nutritionist Hong Van advises a patient. Illustration photo: Tam Anh General Hospital

Food variety: Avoid repetitive meals, as this can lead to an unbalanced diet and nutrient deficiencies. Instead, incorporate various food sources, including meat, fish, eggs, dairy, nuts, vegetables, and fruits, to ensure a sufficient intake of essential micronutrients. A diverse menu makes meals more enjoyable, maintains a positive mindset, and motivates weight loss.

Calorie control: Instead of drastically reducing food portions, focus on controlling your daily calorie intake based on your physique and activity level. Proper calorie calculation helps reduce fat while ensuring enough energy for daily activities. Prioritize low-calorie, high-fiber foods, and limit sugar and processed foods.

Consulting a nutritionist is recommended for personalized advice.

Nutritionist Lai Thi Hong Van

Center for Weight Control and Obesity Treatment

Tam Anh General Hospital Hanoi