Everything is under control, or how not to gain extra pounds during pregnancy. Balanced and proper nutrition for pregnant women, so as not to get better
We continue to publish a pregnancy calendar dedicated primarily to. Contrary to popular belief, not only weight gain during pregnancy depends on how the expectant mother eats during pregnancy, but also conditions such as dizziness, leg cramps, and whether excess weight in an unborn child. So, the second trimester of pregnancy by weeks - and lists of useful products.
14-16 weeks of pregnancy: can pregnant women eat sweets
Goodbye morning sickness! finally state future mother stabilizes. But if you appreciate good health and if you want it to continue to please you, then it's time to take full responsibility for the quality of the supplied substances. After all, getting fat, starting from this period, is very simple! And it's not just an aesthetic issue. Being overweight includes dangerous complications during pregnancy, such as gestational diabetes, high pressure and even preeclampsia, a form of severe toxicosis.
If in the first months of pregnancy due to frequent nausea If you have either not gained or even lost weight, then the second trimester of pregnancy, along with getting rid of ailments, will surprise you with a significant increase in appetite. Our body is heading for anabolism: this is a type of metabolism in which the body accumulates substances and is actively involved in the construction of tissues.
So, bodybuilders are even ready to take artificial hormones in order to set up the body for anabolism and, as a result, build muscle mass. And in pregnant women, this mode turns on naturally! So if you do exercises for pregnant women and eat enough protein foods (1.5-2 g of pure protein per 1 kg of body weight), you can more easily than in any other period of life, strengthen muscular system and thereby make the body strong enough for successful natural childbirth. Of course, you will not look like a bodybuilder, but normal female muscles in good shape will greatly help a young mother to cope with a three-kilogram live dumbbell, which will only become heavier over time.
Often pregnant women complain of dizziness. The fact is that in the first months of pregnancy, the amount of insulin increases, which allows the body to use all the glucose in the blood. This means that its amount in the bloodstream can periodically fall below normal level. Here is the head spinning.
But it is better to respond to such body behavior not with fast carbohydrates (sweet, starchy foods, potatoes, polished rice), but with slow ones - fruits, vegetables, herbs, whole grains, etc. Then the amount of glucose in the blood will not jump up and down, now and then making itself felt dizzy, but stably maintained at the proper level.
Moreover, due to hypersensitivity to glucose, sweet and starchy foods in the body of a pregnant woman turn into fat much faster than in a normal non-pregnant state. So the pregnancy worst time lean on sweets, unless, of course, you want to turn into a kolobok.
17-20 weeks pregnant: the best sources of protein during pregnancy
The child's body grows and needs more and more building materials- squirrel. In the mother's body, nitrogen accumulates. Starting from the 17th week, the body retains about 2 g of nitrogen per day. So legumes, champions in their content, are completely in vain sent to the black list, fearing flatulence. If you introduce them into a permanent diet, then there will be a minimum of gases, and the benefits of lentils, mung bean, chickpeas, green peas are still huge!
In terms of protein content, some legumes are superior to meat products. They are best in sprouted form. Then the proteins turn into ready-made amino acids, and the body needs a minimum of time and effort to assimilate them. In addition, sprouted beans become softer and can only be boiled for a couple of minutes, which preserves them more effectively. nutritional properties. Lentils are easy enough to pour hot water, A green pea and so good!
Protein metabolism during pregnancy needs more than ever the supply of sufficient amounts of all amino acids. So it makes sense to count how much protein you eat per day, and diversify its sources. Pay attention to other plant foods rich in protein: nuts (walnuts, almonds, pistachios, pine nuts), seeds (flax, sesame, hemp, sunflower, pumpkin), pseudo-cereals (quinoa, buckwheat, amaranth).
And even in the fifth month of pregnancy, many note that they seem to have a second wind. Let's support this wonderful state! Let's create all the conditions for the body to breathe easily. Oxygen exchange with the growth of the baby accelerates. Blood volume has been increased, which means that the overall ability of red blood cells to carry more and more oxygen for both bodies is now even better! Daily walks for at least an hour, and preferably a few, and regular ventilation rooms (several times a day, and especially at bedtime) - this is what will increase the amount of oxygen that is necessary for the health of future mothers and babies!
21-24 weeks of pregnancy: vitamins from natural products
Progesterone and estrogens continue to take care of the development of the baby and the transformation of our body. Both of these hormones affect mineral metabolism, storing calcium and other minerals for the baby's growing body. Revise your diet for micro and macro elements! Some body signs will help us to recognize possible shortages.
For example, pigmentation previously unusual for a woman during pregnancy can, of course, appear. This is normal and usually goes away after childbirth or breastfeeding. The halos of the chest darken, a line is drawn on the abdomen, sometimes chloasma and freckles appear. But if the pigmentation is quite strong, this may indicate a lack of vitamin B9. Urgently return yellow pills to the diet folic acid and eat more greens.
If you cramp your legs during pregnancy, this may indicate an excess of accumulated phosphorus or a lack of calcium. Physical activity helps to utilize phosphorus: walking, swimming, exercises for pregnant women, etc. Indeed, for the resynthesis of the universal ATP molecule, which is accelerated with regular physical education, it is phosphorus bases that go first of all. Are you moving enough?
Calcium, on the other hand, can be quickly replenished in large quantities from foods that are champions in its content. Think dairy? But no! In 100 g of milk, there are only 150 mg of this element. But in sesame and poppy seeds per 100 g - 1000 and 1500 mg of calcium, respectively. It is recommended to germinate the seeds a little (this is their most bioactive form) and grind them in a coffee grinder so that they are absorbed as much as possible. They can be used to make tahini paste or vegetable milk. It is delicious and will very quickly make up for the deficiency of calcium, which is so necessary for both you and your baby.
The amount of blood that gradually increased over recent months, becomes already significant in volume. The body produces more and more red blood cells, so it's worth checking to see if you're getting enough iron-rich foods in your diet. In addition to animal products, these are: whole grains, legumes, beets, spinach, cauliflower, broccoli, pomegranates, apples, plums and prunes, persimmons, dogwoods, raisins, dried apricots, figs and all kinds of nuts.
In principle, in order to receive all the necessary micro and macro elements in in kind, it is worth introducing foods that are natural multivitamin and mineral complexes, and this seaweed And pollen(unless you are allergic to bee products). They contain almost everything that the female body needs in this regard.
It remains to add a sufficient amount of sour - vitamin C (without it, most other vitamins are not absorbed), orange vegetables - vitamin A, unrefined vegetable oil- vitamin E, and the sun for the natural production of vitamin D. The minimum is to sit for 10 minutes with open window, at least partially exposing the body, regularly, 2-3 times a week. It is better, of course, to catch sunny days, but ultraviolet also penetrates well through the clouds. So, of course, you won’t tan much, but you will create conditions for the synthesis of vitamin D in therapeutic doses. Under these conditions, your mineral and vitamin metabolism will be in in perfect order!
25-27 weeks of pregnancy: how not to gain weight
This month of pregnancy can be called transitional. The body begins to rebuild into a mode of catabolism, that is, the breakdown and utilization of stored substances to obtain energy from them. And if you have accumulated a certain amount of fat - it's time to put them into action! Let's take a look at our lipid metabolism.
Not all fats that we consume go into the subcutaneous layer. In addition to the fact that lipids provide energy, they protect organs, membranes are built from them, that is, cell membranes, and some hormones and vitamins. Just think, 60% of our brain is made up of lipids!
But inside us, the process of building a completely new central nervous system man! The picture is clear - we really need fats. Moreover, both unsaturated and saturated, that is, those that are in a solid and liquid state at a temperature comfortable for a person.
The fact is that different types The body uses fat for various functions. It is recommended to use them in a 50/50 ratio. So and butter, and coconut, and avocado, and unrefined olive - yes! And special respect for the expectant mother should be shown to linen. After all, essential fatty acids omega-3 and omega-6 can be obtained from it in the right amount And perfect ratio to avoid inflammatory processes in the body and even make us more beautiful, fresh, attractive!
As for fat, which is deposited in reserve, its accumulation occurs in special cells - adipocytes. They may be present in varying amounts in different parts bodies and can grow in size. The total number of adipocytes is increased in those people whose mothers recruited overweight during pregnancy. So keeping in shape while expecting a baby not only keeps you attractive own body, but also lay the foundation for the natural tendency to slimness of your unborn child.
Regulates the processes of fat deposition, and also participates in energy exchange and appetite regulation hormone leptin. Due to an imbalance with him, a zhor can attack a person, and it will be difficult for him to feel full, even if he has already eaten. In naturally thin people, it is present in the blood plasma mainly in a bound form (lucky!).
One of its functions is to send a signal to the brain about the amount of adipose tissue. Too rapid weight gain may be due to a violation of the interaction of leptin with its receptors in the hypothalamus. Its concentration rises in the blood at night, and if you do not sleep enough or poorly, then the metabolism is disturbed.
But the growth hormone somatotropin (GH) is responsible for lipolysis, that is, the breakdown of fat. Its synthesis occurs in the deep phases of sleep. And this also indicates a direct relationship between lipid metabolism and the quality of rest. Therefore, it makes sense to think over and carry out measures to improve sleep.
The simplest rule is to teach yourself to go to bed early, because every hour of sleep before midnight is several times better than the rest of the hours. In addition, according to research from Harvard University, the more time you spend in the evening at artificial lighting, the more melatonin production is delayed and the synthesis of ghrelin, a hormone that provokes appetite, a desire for something to eat, increases - even if the body objectively no longer needs food today.
Those who were physically active during the day sleep well. So walking, swimming, prenatal yoga, or other exercise will turn on burn mode. extra pounds not only directly during execution, but also at night, thanks to good sleep. Peppermint or lemon balm tea will help you calm down, relax and fall asleep closer to your consciously chosen time.
And if you really want to see and chew something, move it to the morning! And the metabolism will work properly, and calories will benefit.
To be continued.
Nadezhda Desnitskaya
Discussion
I believe that in order not to get better during pregnancy, you must first understand that the phrase is for two - these are all grandmother's tales. The main thing is a balanced healthy diet, and the child will receive everything useful material and you will quickly get in shape. Physical exercise They also help to stay slim, but, unfortunately, not everyone is shown during pregnancy. Nobody canceled simple daily activity, pregnancy is not a disease, but a temporary condition, so you don’t need to lie on the couch for days and eat cakes. By following the same routine as before pregnancy, you will return to shape almost immediately after the hospital.
01/22/2018 23:43:47, Marino4ka91Comment on the article "How to eat during pregnancy so as not to gain weight"
Drowsiness and weakness 1st trimester. Lifestyle. Pregnancy and childbirth. Many women notice that in the second trimester of pregnancy, the line from the navel to the pubis darkens, turning brown; getting dark Arterial pressure in the first Pregnancy Calendar.
Discussion
everything is fine with you! sleep is good;) I have been sleeping since the beginning of pregnancy. Now it’s already 13 weeks, and where you put me, lean me, I sleep there;) and the pressure is low (90/60). It's hard only when the weather is changeable and the atmospheric pressure fluctuates. My doctor says that the main thing with coffee is not to overdo it. If you like, you can freshly brewed green tea - there is also a lot of caffeine. Grow in health!
There is no need to be ashamed, especially if the husband does not complain :)
Hold on, everything passes, this too will pass :)
I only felt like a man after 13 weeks.
Antihistamine please! Urgent need!. Medical questions. Pregnancy and childbirth. Second trimester: what doctors advise. Sex during pregnancy: first, second and third trimester. In what trimester should I take vitamins?
And the second, in my opinion, the most best trimester, when the belly is still not very big and the toxicosis is behind, you feel like a person. In the morning it was smaller, but this is the second pregnancy and the tummy is much larger when compared with the first time. Plus, my muscles are pretty...
Discussion
I have 2 pregnancies, 19 weeks, my belly is big, but I'm not gaining weight, is this normal? Or could it be due to the fact that I have a job on my feet, I walk a lot?
06/09/2018 08:05:03, Tatyana FI only began to gain weight by 20 weeks)) as a result, I gained 14 kg :)) the most weight gain is ahead :)
Pregnancy: first and second screening - we assess the risks. Prenatal screening during pregnancy - ultrasound, blood test for hCG, norms. first trimester screening statistics. Screening of the first trimester of pregnancy. Please help me decipher ...
Discussion
Write down your AFP just in case.
Low hCG, as far as I know, can indicate problems with pregnancy, and indirect problems, i.e. emanating from your body, and not related to the normality-abnormality of the child.
Screening of the first trimester of pregnancy. Please help to decipher the results of screening. Age 18 years. TVP is good and hCG is normal, but PAPP-A makes us wary and pay more attention to second trimester screening and conservation ...
Discussion
Hello. Help dispel my worries about the results of 1 screening.
I am 37 years old, we are on the 5th, there was no birth. Previously, there were 2 deputy pregnancies, ectopic and after an accident (2009) long treatment and rehabilitation (this is all that is indicated in the anamnesis). According to genetics, a predisposition to Thrombophilia, but none of the relatives was noticed. I give Enoxaparin 4000 injections 1 injection per day. Dufaston 1 tab. 3 times a day.
The results of 1 screening came yesterday. Although the doctor warned on the ultrasound that the blood would definitely not be ice with age and taking Duphaston, but the main thing is that according to the ultrasound, everything is fine with us.
1) The term was set at 12 weeks 3 days (everything is the same day to day) both according to ultrasound and DPM.
2) TVP -2.1mm, KTR -61mm, BPR - 19mm, OG-73mm, coolant -58mm, Chorion - low in back wall, The bone of the nose is determined, no fetal pathologies were detected by ultrasound, the length of the church canal was 35-36mm at 10-11 weeks, at the time of ultrasound 39mm.
3) PAPP-A 3.340 IU/l
4) PAPP-A 1.494 MoM
5) betta hCG 22.00 IU/l
6) betta hCG 0.584 MoM
Uterine arteries PI: 1.490 or 0.937 MoM
7) Trisomy 21 Base Risk 1:145, Individual adjusted risk 1:2906
Trisomy 18 Baseline risk 1:350, Individual adjusted risk 1:7000
Trisomy 13 Baseline risk 1:1099, Individually adjusted risk Pre-eclampsia before 34 weeks 1:1288
Preeclampsia up to 37 weeks 1:244
Growth retardation up to 37 weeks. 1:720
Spontaneous delivery up to 34 weeks. 1:1461
8) At the time of the research on 08/08/18 (12 weeks and 3 days):
- Defects and anomalies of the fetus - NOT DETECTED
-Risk chromosomal abnormalities fetus - INCREASED
- Risk of preeclapsia and fetal growth retardation -LOW
All pregnant women gain weight naturally
This is due to the fact that another little man appears and grows in the belly of the pregnant woman, surrounded by amniotic fluid and the placenta.Also, extra grams are considered normal due to swelling of the tissues and kilograms due to the formation of fat. But this is what nature ordered, because the child will still need to be breastfed, while not depleting his body.
If you put on weight while pregnant, for the above reasons - that's even good! You will have excellent health, strength, and after childbirth, you can easily restore your figure after a while.
But the extra weight to the already standard “set” of a pregnant woman will not benefit you at all, both physically and psychologically. Knowing what the limit should be in additional kilograms and observing certain rules you will be able to control your weight.
It is logical that additional weight during pregnancy directly depends on the constitution of the body. future mother. Skinny people are the luckiest. Once pregnant, they begin to gain weight, return to normal shape, freshen up, and add weight, which is an integral part of pregnancy. This is approximately 15 to 17 kg. It's already more difficult for fat women. 
For different trimesters pregnancy weight comes in different ways. In the first trimester, for example, the expectant mother may even lose weight, due to frequent vomiting and aversion to certain foods. It happens that while the stomach is not visible, the weight stands still. But as soon as the stomach begins to grow, the arrows on your scale will quickly crawl up. The maximum weight gain in pregnant women occurs at 35-36 weeks of gestation. But before giving birth, women lose a little weight.
How not to get fat during pregnancy?
Starving during pregnancy is prohibited! The baby must grow, receiving all the useful and nutritious substances from the mother that he needs. It is best to maintain weight and muscle tone through fitness or yoga for pregnancy. Do not forget about daily walks, staying in nature. After consulting with a doctor, with his permission, you can even visit the pool.Knowing the causes of weight gain, as well as allowable norms, it will be easier for you to maintain your figure during and after pregnancy. And remember, an active, but moderate, lifestyle has not been canceled!
Pregnancy is a unique time for a woman. Ability female body bear, grow and feed little man inside can be considered a real miracle. From the very first weeks desired pregnancy a woman tries to protect her baby from external negative factors, monitors her health, passes all the required tests. But at the same time, a woman relaxes, can afford any gastronomic delights, justifying herself by the fact that these are the wishes of the baby in the womb. Unfortunately, a few months after giving birth, the young mother comes to her senses and realizes with annoyance that the accumulated kilograms need to be somehow shed. Being overweight is not only cosmetic problem. Excess pounds during pregnancy create real problems for its flow. In this article, we will talk about excess weight during pregnancy - is it acceptable, how to deal with it with proper nutrition and sparing sports.
Risk of being overweight during pregnancy
Of course, during the period of bearing a child, all women gain excess weight, and not always it is only the mass of the child. On average, if you add up the weight of the baby, amniotic fluid, placenta, increased amount of blood, allowable body fat, about 10 kg comes out. That is, a woman’s weight is normally allowed to increase by no more than 10-15 kilograms from the initial weight that you had before pregnancy. If your weight exceeds the allowable values, then this is fraught with dangerous complications.
Excess weight plus pregnancy is a colossal burden on cardiovascular system women. That is why during the period of bearing a baby, such patients may appear varicose veins veins and heart failure.
Pregnancy burdened overweight, is a serious load on the spine. As a result, a woman may experience hernias, disc displacements, etc.
Excess weight creates a risk of developing preeclampsia, diabetes, hypertension.
If a woman gains weight during pregnancy, not only her weight increases, but also the weight of the baby in the womb. Give birth to big baby more difficult, it is fraught with ruptures of the birth canal.
An overweight woman is always at risk of miscarriage or premature birth. But on later dates On the contrary, being overweight is fraught with overbearing the baby.
Postpartum rehabilitation in obese patients is longer and more difficult.
At big weight there is a risk of premature discharge of water.
Excess weight during pregnancy is dangerous not only for the mother, but also for the baby. A sharp change in body weight often leads to disproportion of the head and torso of the child. A large number of fatty deposits leads to hypoxia of the baby. A well-fed baby is more difficult to examine after birth, the assessment of the condition may be biased.
In addition, gaining excess weight, even before the birth of the baby, you program his tendency to extra pounds. Why do you need it? Especially if there is a girl in the womb. Do you want her to diet all her life and suffer from endless complexes? If you want your child to be happy and healthy life, you need to monitor his nutrition today. In addition, you will not interfere with taking care of your own figure.
The opinion that with the onset of pregnancy you should start eating for two is very dangerous and insidious. If you double your diet, your weight will short time will increase to dangerous values. Yes, the diet should change, that's for sure. But the quality must change, not the quantity. Here are a few useful tips to help you develop a healthy and balanced diet during pregnancy.
Women during pregnancy are often overtaken by a crazy feeling of hunger, when the expectant mother is ready to demolish everything in her path. It's hormones, there's nothing you can do about it. So the body protects the baby from starvation. To avoid such impulses, you need to follow a diet. You need to eat every 3 hours, even if you do not feel like it. However, the serving size should be minimal - no more than the volume of one glass. This will protect you from overeating.
It is necessary to abandon harmful fast carbohydrates. If you cannot refuse cakes and sweets, at least limit their consumption - no more than one candy per day, cakes only on weekends.
When choosing between healthy and unhealthy snacks, choose useful products they can be delicious too. Yogurt, curd cheese with different fillings, good cheese, fruits, vegetables - how can it be tasteless? IN Lately in departments diet food various useful and delicious foods. Why are apple chips alone worth it - they are so crispy and appetizing, and absolutely safe. In addition, you can snack on a variety of whole grain bars - they are high in fiber, which will protect you from constipation. You can treat yourself and jelly home cooking- based on berry and fruit juices. The calorie content of such a product is negligible.
Surround yourself with benefits. Keep apples, bananas, nuts and dried fruits in a vase on the kitchen table, not sweets.
Try not to eat at night, at least do not eat to satiety.
If you are tormented by an acute desire to eat something, know when to stop! Chocolate, citrus fruits, honey, eggs, strawberries - all this is acceptable during pregnancy, but in small quantities. If you eat more than normal, you will harm your child, he can get allergies for life.
Be sure to include lean meat, fish, and poultry in your diet. This will give the body nutritional value and lots of protein.
If you feel that you have gained too much excess weight, then make yourself a fasting day on buckwheat or kefir. In this case, you need to drink plenty of water or green tea. During pregnancy, a fasting day can be done no more than once a week. Psychologically, it is easier for a woman to withstand the restriction for 24 hours than to diet all the time.
Be sure to add different types of greens to dishes - vegetation is very useful during pregnancy.
If your doctor does not limit you in the amount of fluid you drink, try to drink as much as possible. This will help cleanse your body of toxins and toxins. Drink compotes, fruit drinks, teas, freshly squeezed juices in a diluted form. For now, herbal decoctions should be abandoned - some of them can cause uterine tone.
There should be a lot of vegetables in the diet - they are very useful, do not cause allergies and absolutely do not harm the body. In the morning, try to eat cereals - oatmeal and buckwheat are especially useful. Lunch - vegetable and meat soups, salads. Dinner is best done with protein - meat, fish, poultry with vegetable salad. Snacks can be in the form of dairy products, fruits, cookies, nuts, etc.
Excess weight is a consequence of two main factors - overeating and a sedentary lifestyle. And if we have already dealt with nutrition, we need to decide how to play sports during pregnancy, because intense exercise can be dangerous for the fetus. Indeed, activities such as running, weightlifting, playing and contact sports should be banned. But you can find an alternative that will allow you to warm up without risking your health. During pregnancy, swimming is very useful - in the water, the load on the spine is significantly reduced, the woman moves much more freely. Swimming stretches all the muscles of the body, water soothes mom and baby. Be careful when visiting public pools during pregnancy - use a tampon to protect the vagina from infection. In addition, be sure to wear special corrugated slippers so as not to slip on the wet paths of the pool.
In the fitness centers you can choose the best sport for you. As a rule, yoga, Pilates, bodyflex are recommended for pregnant women, special gymnastics for pregnant. All exercises in these sports are aimed at stretching the muscles - no strength training. Stretching makes the muscles more elastic and supple, which perfectly prepares the body for childbirth. If you work during pregnancy, and you absolutely do not have the strength and time to go to workouts, then just walk. Hiking has a positive effect on the body of a pregnant woman, the body is saturated with oxygen, you get rid of excess calories. It will be much more useful if you walk in nature - in a grove, forest, near a reservoir, etc.
Pregnancy - beautiful time for any woman, so why overshadow it with dangling folds and health problems against the backdrop of obesity? In order not to gain excess weight, you need to carefully monitor it. Be sure to buy a scale and note how it changes every week. Get enough sleep - this will protect you from overeating, emotional outbursts and negativity.
Sometimes a woman gains weight very much, even if she watches her diet and does not overeat. Be sure to talk about your experiences with your doctor. A sharp weight gain may indicate preeclampsia, polyhydramnios, and even multiple pregnancy. Proper and balanced nutrition, good doctors And positive attitude will help you bear the baby without excess weight gain. Remember, food is not the only pleasure in life, try to please yourself with something else.
Video: how not to gain weight during pregnancy
Modern women always want to look 100% - even while carrying a child. But friends and relatives scare with weight gain, because during pregnancy "you need to eat for yourself and for the baby." But is it true that everyone’s figure deteriorates and a huge amount of kilograms is inevitable? What to do in order not to gain much weight and quickly get in shape?
Dynamics of weight gain
In fact, all expectant mothers gain weight - this is a natural process. However, most of the weight is made up of the weight of the uterus, the developing placenta and amniotic fluid, as well as due to an increase in the height and weight of the baby himself.
A small percentage of weight appears due to swelling of the tissues, and a little more the mother stores in the form of fat for the duration of breastfeeding - this is all inherent in nature and is provided by the action of estrogens.
Such weight gain will ensure health and will not greatly affect the mother's figure during and after pregnancy. But a set of extra pounds during pregnancy is a health problem during childbirth, as well as psychological discomfort and the reason unnecessary worries for woman. Therefore, it is necessary to know what limits of the norm are permissible in weight gains.
How much weight gain
Weight gain depends on the woman's body type and her initial weight before pregnancy - if the girl was a thin model with an asthenic body type, her nature will first bring her to normal weight, and then add extra kilograms to the baby and its development. That is, on average, such women add from 15 to 17 kilograms of weight.
If the expectant mother is a woman of average build, weight gain is considered normal in the range of 10 to 13 kilograms. For initially obese women it is necessary to lower the bar to 7-9 kilograms.
Moreover, weight gain during pregnancy is not uniform - in the first half of pregnancy, weight can be stable, and in the first weeks it can even decrease due to toxicosis. As the belly grows, weight gain will also begin - you will gain your maximum weight by about 35-36 weeks of pregnancy, in preparation for childbirth, the weight will decrease slightly.
Many women think that with food restriction, the baby will not be large, and it will be easier to give birth. However, the child has his own program of weight and height, it depends on genetics and gender. If you starve, the baby will take the missing food from your body, and you will suffer during and after childbirth. In addition, the deficit nutrients can lead to a weakening of your immunity and the immunity of the child, complications in childbirth and after them.
Why the weight can be more?
There are a number of reasons, not related to nutrition and overeating, that cause a sharp increase in weight - it is difficult to influence them, usually this is age-related changes, over the years the body becomes more thrifty. Other reasons may be gestation of twins or large fruit, excess amniotic fluid and accumulation of edematous fluid.
Excessive weight gain requires a doctor's consultation, because sometimes it is a signal of such serious diseases as Rh incompatibility and the onset of preeclampsia.
How not to get more than you need?
How not to gain weight during pregnancy / shutterstock.com
None the latest techniques in the fight against being overweight during pregnancy can not be used, only methods that are safe for the fetus and mother are acceptable. Diets are forbidden, especially if they are strict or vegetarian diets and fasting. These methods will not reduce weight, and the development of the baby may stop due to nutritional deficiencies.
Reasonable nutrition and related loads are shown for pregnant women - this is a special fitness for pregnant women, yoga or just a gymnastics complex.
It is important to burn enough calories, and not lie at home on the couch. Pregnancy is not a disease, and you can lead a completely active lifestyle - work, travel and engage physical activity. All this will give you the opportunity to spend more calories, and then excess fat will not linger in the body.
Question about physical activity Discuss with your doctor: if he does not mind, sign up for swimming, aqua aerobics, or gymnastics. It is better to conduct classes with a trainer, he will help not to overwork and use all the muscles. There are also special groups fitness for pregnant women - they are usually small, which allows trainers to pay more attention to each expectant mother.
In addition to the costs of incoming energy, it is necessary to balance its income, bringing nutrition under the principles of correct. Pregnancy is not a reason to overeat, eat at night and at night, abuse salty and sweet, even if you really want to.
It is better to eat food in fractional portions and often - on average, about six times a day. This, by the way, will help to cope with heartburn and constipation . The calorie content of the daily diet should not exceed 2300-2500 Kcal.
If the weight increases
If you began to add sharply, and there is no painful reasons- you may not move much, and you have a lot of carbohydrates in your diet. To reduce gains, you can practice fasting days - it is useful and tireless, unlike diets.
If you add a lot, especially in summer, go to vegetables and fruit dishes They are very filling and low in calories. Just do not forget to complement them with boiled, stewed or baked meat and fish. Add whole grain breads and cereals to your diet. Dairy products saturate well - eat cottage cheese and cheese, fermented baked milk, drink kefir and milk.
Replace your last meal with dairy products. But don't skip breakfast - it adjusts the metabolism and gives you strength and energy for the growth of the baby.
In general, at healthy eating and the absence of health problems, the problem of excess weight rarely arises. Usually, excess fat accumulates while sitting at the computer, lying in front of the TV and eating buns - an active pregnant woman does not have weight problems.
Alena PARETSKAYA
Pregnancy is the most magic time in every girl's life. Is born under the heart new life, future baby grows up to “say hello” to mom with the first cry after 40 weeks. In the meantime, it develops in the tummy, pregnant girls sometimes abuse their position, motivating “I’ll get better anyway, so you can eat as much as you like.” But in vain ... We propose to discuss how not to gain excess weight during pregnancy and what needs to be done for this.
What causes weight gain during pregnancy
Expectant mothers always wonder where they come from overweight during pregnancy? Let's count together:
The result is an average weight gain of 12.5 kg. But since the pregnancy of each girl proceeds individually, then the weight indicators will be different. Some have more, some have less.
Overweight during pregnancy: stories on this topic
Where does excess weight come from during pregnancy? Most often, future mothers abuse baking, sweets, lead a “sofa” lifestyle, practically do not go out in the fresh air and walk a little. It is clear that during toxicosis the mood is not at all promenade. But succumb bad mood- it's like giving up.
We offer you several stories of young mothers that can become “reminders” of what should and, on the contrary, should not be done during pregnancy, so as not to get rid of excess weight later.
The optimal weight gain during pregnancy is 8-12 kg for the entire period (with multiple pregnancies - more).
(gained 22 kg during pregnancy): “My pregnancy was not that difficult. But I didn't fly. From 5 to 12 weeks there was toxicosis. Stable nausea in the morning, sickened by the smell of cheese, sweat, meat, dumplings, sausages. I couldn’t go to the shops, I immediately felt bad. I couldn’t open the refrigerator at home - I always have it washed, but I still smelled. She suffered when she cooked food for her husband - after all, she was made of meat. In general, I felt very bad. At work, I couldn't go to the canteen, everything smelled so good to me. The only thing she ate was buns. And the weight began to increase. When I got pregnant, I weighed 45 kg with a height of 167 cm. The doctor said that I was underweight. She knew that I could not eat meat, and scolded me: “The child needs this, try somehow.” But… no way. And from the buns my weight began to grow. Invisibly, but surely. He laid on his hips. The doctor threatened to put me on a diet. But I couldn’t even open the refrigerator to cook something healthy for myself. When I gave birth, my stomach became flat very quickly. But the “ears” on the hips are still there. And I can't get rid of them. Now I think that I should have eaten more dairy, nothing would have been deposited on my thighs. And I go in for sports - I drive "ears".
(gained 9 kg during pregnancy): “The fact that I was pregnant, almost no one knew. And when I went to give birth, the neighbors were surprised - my stomach is like at 5 months. My daughter was born full-term, weighed 3100. And my increase for the entire pregnancy was 9 kg. I was very worried about my little one. Ultrasound showed that she was developing well. And the doctor in the LC, who observed me, kept threatening to send me for preservation - due to the fact that I was losing weight very much. I didn't do it on purpose. There was just a lot of hassle: buying country house, repair, then relations with her husband deteriorated - due to different views for repairs. Now I understand that all this is stupid, but then I was very nervous. And did not go to save. And she ate very little, toxicosis plus hassle did their job. Now I want to warn girls who are expecting babies - eat right! Do not be nervous! All domestic issues are such a trifle compared to the miracle that grows in your tummies.
(gained 14 kg during pregnancy): “I really loved my pregnancy. And let me throw up in the first trimester. Suppose that in the seventh month she landed on preservation because of the tone. But the rest of the time I literally flew. Until she went on maternity leave, every time during the lunch break she went to the nearest park and dined there. I took food in a container with me, sat on a bench, looked at people, trees, birds, children and rested, breathed fresh air. My husband “walked” me, I myself called it that. We went to the forest, the benefit is near the house. The doctor told me that there are a couple of extra pounds, but I did not feel them. The only thing was that it was difficult when I landed on preservation, because of the constant lying down, I felt like a seal. But when the doctors let me go home, I started walking again and my condition improved. During pregnancy, she wore a maternity bandage to support her stomach. I put on a bandage and immediately after giving birth - my stomach began to go away before my eyes. And after 3 weeks I got into my pre-pregnant skinny jeans. For me it was an achievement. Therefore, I advise everyone who is now expecting a baby - walk more, eat right, do not eat buns. You will be very beautiful expectant mothers! Indeed, sometimes from the back it is not even clear that the tummy is ahead - such a slim girl, but she is wearing a baby. All easy pregnancy!
To determine whether the weight of the expectant mother is overweight, low or normal for her height, doctors use a special indicator - body mass index (BMI). And here is the formula: body mass index \u003d body weight in kg? /? Height in meters, squared. Example for calculation: your height is 1.70 m, and your weight is 60 kg. We consider: BMI \u003d 60? /? 1.7 * 1.7 \u003d 20.7. If the index is less than 18.5 - the weight is considered below normal; index 18.5-25 is normal weight; 25-30 - overweight. And if the weight is more than 30 kg - this is already obesity.
What the experts say: how not to get better during pregnancy
Vitaly Pavlyuk, fitness club instructor "Gym Fitness", certified trainer of the College of Fitness and Bodybuilding. Ben Vader:"Lovely girls! There are no secrets here! Many people crave sweets during pregnancy. Therefore, my advice: instead of sweets and buns, start eating fruits. In this way, you can trick the body and not raise the level of sugar in the blood, which is the reason for gaining excess weight.
