【1】Institute of Medicine, National Research Council. Subcommittee on Nutrition During Lactation, Institute of Medicine (US). Subcommittee on Nutrition during Lactation, et al. Nutrition during lactation[M]. Henry Holt and Company, 1991.
【2】Hall Moran V, Lowe N, Crossland N, et al. Nutritional requirements during lactation. Towards European alignment of reference values: the EURRECA network[J]. Maternal & child nutrition, 2010, 6: 39-54.
【3】Kominiarek M A, Rajan P. Nutrition recommendations in pregnancy and lactation[J]. Medical Clinics, 2016, 100(6): 1199-1215.
【4】Westerterp-Plantenga M S, Lemmens S G, Westerterp K R. Dietary protein–its role in satiety, energetics, weight loss and health[J]. British journal of nutrition, 2012, 108(S2): S105-S112.
【5】Cooper D N, Martin R J, Keim N L. Does whole grain consumption alter gut microbiota and satiety?[C]//Healthcare. Multidisciplinary Digital Publishing Institute, 2015, 3(2): 364-392.
【6】Bane S M. Postpartum exercise and lactation[J]. Clinical obstetrics and gynecology, 2015, 58(4): 885-892.
【7】Lovelady C. Balancing exercise and food intake with lactation to promote post-partum weight loss[J]. Proceedings of the Nutrition Society, 2011, 70(2): 181-184.
【8】Wansink B, Painter J E, Lee Y K. The office candy dish: proximity"s influence on estimated and actual consumption[J]. International journal of obesity, 2006, 30(5): 871-875.
【9】Davy B M, Dennis E A, Dengo A L, et al. Water consumption reduces energy intake at a breakfast meal in obese older adults[J]. Journal of the American dietetic association, 2008, 108(7): 1236-1239.
【10】Van Walleghen E L, Orr J S, Gentile C L, et al. Pre‐meal water consumption reduces meal energy intake in older but not younger subjects[J]. Obesity, 2007, 15(1): 93-99.
【11】Dennis E A, Dengo A L, Comber D L, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle‐aged and older adults[J]. Obesity, 2010, 18(2): 300-307.
【12】Bellisle F, Dalix A M. Cognitive restraint can be offset by distraction, leading to increased meal intake in women[J]. The American Journal of Clinical Nutrition, 2001, 74(2): 197-200.
【13】Brunstrom J M, Mitchell G L. Effects of distraction on the development of satiety[J]. British Journal of Nutrition, 2006, 96(4): 761-769.
【14】Kokkinos A, le Roux C W, Alexiadou K, et al. Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1[J]. The Journal of Clinical Endocrinology & Metabolism, 2010, 95(1): 333-337.
【15】Taheri S, Lin L, Austin D, et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index[J]. PLoS medicine, 2004, 1(3).
【16】Hanlon E C, Tasali E, Leproult R, et al. Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol[J]. Sleep, 2016, 39(3): 653-664.
【17】Beccuti G, Pannain S. Sleep and obesity[J]. Current opinion in clinical nutrition and metabolic care, 2011, 14(4): 402.
【18】Fothergill E, Guo J, Howard L, et al. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition[J]. Obesity, 2016, 24(8): 1612-1619.
【19】Calton J B. Prevalence of micronutrient deficiency in popular diet plans[J]. Journal of the International Society of Sports Nutrition, 2010, 7(1): 24.
【20】Atkinson R L, Fuchs A, Pastors J G, et al. Combination of very-low-calorie diet and behavior modification in the treatment of obesity[J]. The American journal of clinical nutrition, 1992, 56(1): 199S-202S.
在母乳餵養期間減肥需要掌握一個微妙的平衡。你需要創造一個熱量缺口來減肥，但是大幅度地減少卡路里會使你很難獲得足夠的營養，讓你感到疲勞和飢餓。另外，吃得太少可能會讓你很難產出足夠的奶水【1】【2】。多項研究表明，一個健康並且合理的不容易反彈復胖的減重速度為3~6個月減掉總體重的5%~10%，每週減掉體重1~2磅（0.45-0.9kg），題主想減掉40斤，在不影響健康的情況下，預計需要10個月左右的時間【18】【19】【20】。
這裡有一些瘦身建議，希望可以幫助你以健康和營養的方式來減肥：
堅持母乳餵養研究表明，純母乳餵養的母親平均每天會多消耗500卡路里的熱量，這相當於少吃一頓飯、一大包零食或進行45分鐘中等強度的體育鍛煉【3】
少吃但不要吃得太少研究表明，母乳餵養的母親每天應避免攝入低於1500 - 1800卡路里的食物。這可以讓你攝入足夠的營養，否則將會對奶水的分泌造成影響【1】。
吃富含蛋白質和膳食纖維的食物用富含蛋白質（肉，蛋，豆，奶）和膳食纖維（全穀物粗糧，綠葉蔬菜）的食品代替加工食品可以幫助減少飢餓感，讓你更長時間保持飽腹感【4】【5】。
適量運動儘管有些女性有這方面的擔心，哺乳期運動會不會影響影響健康和奶水量。但是有研究表明適度的運動（運動後第二天感覺良好）不太可能對你的產奶量和健康產生負面影響，而且飲食和鍛鍊相結合，尤其是抗阻力運動，有助於哺乳期的女性保持肌肉量【6】【7】。
把健康的食品放在你看得見的地方研究表明，你最有可能吃那些看得見或容易拿到的食物。所以儲備一些有營養的食物，比如把切好的蔬菜和水果放在視線之內，對於健康飲食和減少體重有很大幫助【8】。
喝足夠多的水攝入足夠的水分，尤其是無糖無咖啡因飲品，對你的奶水供應十分重要，而且足夠的水分還可以讓你有更強的飽腹感與身體活力，從而幫助你減少體重【9】【10】【11】。
減緩吃飯的速度並且保持專注有研究指出，吃飯速度快（少於20分鐘）並且吃飯的時候心不在焉，注意力不集中的人，要比吃飯速度慢並且專注的人，最多可額外攝入71%的卡路里，所以儘可能的在吃飯的時候不要做一些讓你分心的事情，比如看電視，或者玩手機，並且減慢吃飯的速度【12】【13】【14】。
保證充足的睡眠睡眠不足會增加飢餓感和食慾。試著在寶寶睡覺的時候給自己安排至少30分鐘的小睡來彌補睡眠不足【15】【16】【17】。
參考資料【1】Institute of Medicine, National Research Council. Subcommittee on Nutrition During Lactation, Institute of Medicine (US). Subcommittee on Nutrition during Lactation, et al. Nutrition during lactation[M]. Henry Holt and Company, 1991.
【2】Hall Moran V, Lowe N, Crossland N, et al. Nutritional requirements during lactation. Towards European alignment of reference values: the EURRECA network[J]. Maternal & child nutrition, 2010, 6: 39-54.
【3】Kominiarek M A, Rajan P. Nutrition recommendations in pregnancy and lactation[J]. Medical Clinics, 2016, 100(6): 1199-1215.
【4】Westerterp-Plantenga M S, Lemmens S G, Westerterp K R. Dietary protein–its role in satiety, energetics, weight loss and health[J]. British journal of nutrition, 2012, 108(S2): S105-S112.
【5】Cooper D N, Martin R J, Keim N L. Does whole grain consumption alter gut microbiota and satiety?[C]//Healthcare. Multidisciplinary Digital Publishing Institute, 2015, 3(2): 364-392.
【6】Bane S M. Postpartum exercise and lactation[J]. Clinical obstetrics and gynecology, 2015, 58(4): 885-892.
【7】Lovelady C. Balancing exercise and food intake with lactation to promote post-partum weight loss[J]. Proceedings of the Nutrition Society, 2011, 70(2): 181-184.
【8】Wansink B, Painter J E, Lee Y K. The office candy dish: proximity"s influence on estimated and actual consumption[J]. International journal of obesity, 2006, 30(5): 871-875.
【9】Davy B M, Dennis E A, Dengo A L, et al. Water consumption reduces energy intake at a breakfast meal in obese older adults[J]. Journal of the American dietetic association, 2008, 108(7): 1236-1239.
【10】Van Walleghen E L, Orr J S, Gentile C L, et al. Pre‐meal water consumption reduces meal energy intake in older but not younger subjects[J]. Obesity, 2007, 15(1): 93-99.
【11】Dennis E A, Dengo A L, Comber D L, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle‐aged and older adults[J]. Obesity, 2010, 18(2): 300-307.
【12】Bellisle F, Dalix A M. Cognitive restraint can be offset by distraction, leading to increased meal intake in women[J]. The American Journal of Clinical Nutrition, 2001, 74(2): 197-200.
【13】Brunstrom J M, Mitchell G L. Effects of distraction on the development of satiety[J]. British Journal of Nutrition, 2006, 96(4): 761-769.
【14】Kokkinos A, le Roux C W, Alexiadou K, et al. Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1[J]. The Journal of Clinical Endocrinology & Metabolism, 2010, 95(1): 333-337.
【15】Taheri S, Lin L, Austin D, et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index[J]. PLoS medicine, 2004, 1(3).
【16】Hanlon E C, Tasali E, Leproult R, et al. Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol[J]. Sleep, 2016, 39(3): 653-664.
【17】Beccuti G, Pannain S. Sleep and obesity[J]. Current opinion in clinical nutrition and metabolic care, 2011, 14(4): 402.
【18】Fothergill E, Guo J, Howard L, et al. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition[J]. Obesity, 2016, 24(8): 1612-1619.
【19】Calton J B. Prevalence of micronutrient deficiency in popular diet plans[J]. Journal of the International Society of Sports Nutrition, 2010, 7(1): 24.
【20】Atkinson R L, Fuchs A, Pastors J G, et al. Combination of very-low-calorie diet and behavior modification in the treatment of obesity[J]. The American journal of clinical nutrition, 1992, 56(1): 199S-202S.