如何在母乳喂养的同时安全地减轻体重 How can I lose weight safely while breastfeeding

You are not alone in wondering about losing weight. Many women are anxious to return to their pre-pregnancy shape and weight after childbirth. Do try to remember that your pregnancy weight wasn‘‘t gained overnight so it won‘‘t disappear that quickly, either. As a matter of fact, you gained that weight so that you would have plenty of reserves for feeding your baby.

在关注产后减肥的路上你不是独自一人。许多妈妈们都渴望在宝宝出生以后，能尽快恢复到孕前的身材和体重。但是你要知道，你孕期所增加的体重并非一夜之间长出来的，所以想要它消失也没那么快。事实上，你孕期所增加的体重令你有了足够的储备来喂养宝宝。

Here is more reassuring news from LLLI BREASTFEEDING ANSWER BOOK, 3rd Edition, 2003. “Breastfeeding mothers tend to lose more weight when their babies are three to six months old than formula-feeding mothers who consume fewer calories (Dewey, 1993; Heinig 1992). Another study of mothers at one month postpartum found that mothers who breastfed (either exclusively or partially) had slimmer hips and weighed less than women whose babies received only formula” (Kramer 1993).

这里有一些来自国际母乳会《母乳喂养问答手册》（2003年第三版）上的内容，这些信息会令你感到欣慰。一些对三到六个月婴儿母亲的研究(Dewey, 1993; Heinig 1992)发现，采取母乳喂养比采取配方奶喂养所消耗的热量多，因此，减掉的体重也更多。另有一项对产后一个月母亲的研究（Kramer 1993）表明，母乳喂养宝宝（无论是纯母乳喂养或是混合喂养）的母亲比用配方奶喂养宝宝的母亲，臀部更苗条体重更轻。 

It is safer for you to wait at least two months postpartum to purposely lose weight, as your body needs this time to recover from childbirth and establish a good milk supply. Many mothers lose weight in the early months by following a normal diet and eating to hunger. If you have stopped losing weight or are gaining weight after the first two months, check with your doctor about increasing your activity level and reducing your intake by about 100 calories per day. A daily brisk half-hour walk with your children in a stroller or sling will help you lose weight plus get you outside for fresh air.

至少在产后2个月开始减肥会比较安全。因为，你的身体需要一段时间完成产后恢复，同时建立起稳定的母乳供应。很多妈妈在头几个月正常饮食，并且饿了才吃，这样做之后体重就开始减了。如果你在头两个月里，体重并不减轻或者反而增加，请与你的医生协商，是否需要增加你的运动量并每天减少100卡路里能量的食物。每天推着婴儿车或者用背巾背着宝宝轻快地步行半小时，能帮助你减轻体重并且呼吸到户外的新鲜空气。

Gradual weight loss of about one pound per week, while consuming about 1500 to 1800 calories per day, will help you to feel good and have the energy you need to care for your baby. The composition of your milk really does not vary much with your diet. (Mothers in famine conditions can produce milk that is nutritionally perfect for their babies.) However, your health may suffer if too many of your own reserves are used to provide milk. It takes a lot of energy to care for your baby so be sure to take care of yourself by “eating to hunger” and “drinking to thirst.”

慢慢来，保持每周大约减掉一磅的体重（约453.6克），约等于每天消耗1500到1800卡路里的热量，这样会让你感觉良好，并且有足够的精力照顾你的小宝宝。你乳汁中的成分并不会因为你的饮食而发生大的改变。（处于贫困饥荒中的母亲，照样可以为她的宝宝生产出营养的乳汁。）但是，假使你自身的储备，被过多地用于生产乳汁，那么你的健康也可能会受到影响。而且，照顾宝宝会消耗掉你大量的能量，所以务必要照顾好自己，“饿了就吃，渴了就喝”。

 Anyone who wants to start a weight loss program should consult with their physician to rule out any health problems that would contraindicate the diet or exercise.

任何打算开始减肥计划的人，都应该咨询他们的医生，先排除那些影响健康的饮食和运动禁忌。