Lose weight for a pregnant woman. Little tricks against weight during pregnancy. How to optimally reduce weight for a pregnant woman

We live in an era of weight loss. On the one hand, products in supermarkets and dishes in cafes for the most part contribute to the set of additional kilograms, on the other hand, harmony and health are now in fashion. Health food stores are steadily gaining more and more popularity: humanity has come to the conclusion that it is imperative to monitor your weight and health.

In developed countries, excess weight is considered a sign of trouble: rich people can afford to eat healthy and right and visit gyms. This culture is just coming to us, as well as the understanding that even the period of pregnancy does not give any concessions in this matter: the expectant mother should by no means eat for two.

Meanwhile, extra pounds accumulate not only because of overeating. It can be malnutrition, and hormonal disorders, and physical inactivity, and much more. And in the fight against obesity, this should always be taken into account.

How much weight is considered overweight during pregnancy?

It is necessary to monitor weight gain from the very first days of pregnancy. Actually, doctors do just that: from the moment a woman is registered, her weight will be recorded every time she visits a gynecologist, but this is not enough. It is also necessary to control the increase at home.

Of course, no woman would like to get fat during the period of bearing a baby: it is ugly and deals a big blow to our psyche and self-esteem. Moreover, it is more difficult to return to the previous prenatal forms after pregnancy, the greater the increase turned out to be.

However, the biggest danger lies elsewhere. Excess weight during pregnancy promises many problems and troubles for the expectant mother and her baby. The list of possible complications is quite large: impaired blood circulation and uteroplacental metabolism, edema formation, high blood pressure, preeclampsia, varicose veins, development of a large fetus, ruptures during childbirth and trauma to the child, and others.

No matter how much we would like it, but normally a woman carrying a pregnancy inevitably gains several kilograms. The physiological increase is formed by an increased volume of blood circulating in the body, the formation of the placenta, umbilical cord, fetal bladder and amniotic fluid, the growing uterus and mammary glands, and the baby. Fat also accounts for 2-3 kilograms: it is now vital (for nutrition and mechanical protection of the baby). Over the entire period of gestation, a woman "has the right" to gain an average of about 8-12 additional kilograms, compared with pre-pregnancy weight. But this figure is highly arbitrary. With a lack of body weight before conception, it can increase, if there is excess weight, it can decrease.

How can you lose weight during pregnancy?

Ideally, of course, you need to monitor your weight constantly and follow the recommendations outlined in this article at all times. But, firstly, even without overeating during pregnancy, it is very easy to gain excess; secondly, regardless of the reasons, the problem must be solved.

How to lose weight during pregnancy is a very delicate issue.

A pregnant woman should never starve or undereat. The intake of nutrients is now extremely necessary for both her and the unborn baby. It should be a balanced and fairly varied diet. It should be based on complex carbohydrates and whole grains (whole grain cereals, unsweetened whole grain baked goods, durum wheat pasta and spaghetti). Every day, the menu of the expectant mother includes lean protein: boiled meat (preferably beef, turkey), liver, cottage cheese, eggs (preferably without yolk), fish.

Choose vegetables and fruits that are high in fiber and low on the glycemic index, that is, non-starchy. Potatoes, beans and other legumes should be limited.

Fats are also very important, but in limited quantities. It should be nuts, cheese, sour cream, vegetable oils without heat treatment. Butter is acceptable in small quantities.

Fried foods should be excluded from the diet, and if there are no problems with being overweight, then simply reduce their number. Also, with obesity, you should abandon products made from white flour and sugar-containing foods and drinks, canned food, marinades, pickles, smoked meats, fast food, convenience foods and other prepared foods.

Salty treats are not recommended for pregnant women in principle: salt retains fluid in the body, forming edema, increasing the risk of complications and, among other things, affecting the weight indicator upwards. But water by all means needs to be drunk - simple purified, in sufficient quantity.

By slightly adjusting your food habits, you can already start to lose weight a little, without even limiting the calorie content of the diet. But when it comes to overweight during pregnancy, then quantity becomes no less important than quality.

How to lose weight during pregnancy without harm?

You should be concerned about excess body weight during pregnancy if, starting at 16 weeks, the increase exceeds 1 kilogram per week. First of all, you should exclude fluid retention in the body and, if necessary, start taking diuretics - this is decided only by a doctor.

No matter how significant the increase is, in no case should you go on a diet during pregnancy, unless your doctor has recommended it to you. This will mainly harm the developing fetus: scientists have found that with a nutritional deficiency during pregnancy, the mother’s body is “rescued” first of all, and in this case, the fetus does not get anything (it was previously believed that the baby mainly takes everything necessary for himself). If there is a lack of nutrition, then the child simply will not be able to develop normally.

Regarding fasting days for pregnant women, they can be used, but you should be aware that not all doctors approve of this practice. And therefore, before choosing for yourself some kind of unloading option (and there are a lot of them) and bringing it to life, be sure to discuss all the details with the gynecologist leading the pregnancy.

If the excess weight is small or you are not sure that unloading for weight loss will not bring you and your baby any harm, then follow the recommendations that will certainly help get rid of excess weight and improve your health:

1. Eliminate from the diet all those harmful foods that we have already talked about above.
2. Eat fractionally: often, but in small portions, arranging one snack between breakfast, lunch and dinner. The break between meals should be on average 2-2.5 hours, but not more than 4 hours. A snack should be nutritious, but modest: for example, a small handful of nuts and an apple or 3-4 dried fruits.
3. Cook without using fat. Add one or two tablespoons of vegetable oil to the finished dish.
4. Remove skin and fat from meat before cooking.
5. Count calories. The daily calorie intake of an overweight pregnant woman should not exceed 2200-2400 kcal, but it is also impossible to reduce nutrition without medical indications.
6. Drink water. In no case do not limit the consumption of water at your own discretion. Every day you should drink at least 1.5 liters of purified unboiled water, preferably in between meals and no more than 100 g at a time.
7. Try to consume carbohydrates in the morning, and for dinner, cook lean meat and vegetables, you can drink kefir or eat low-fat cottage cheese.

In addition, it is very good if even before pregnancy you went in for sports or physical education and continue to do so now. Otherwise, sign up for classes for pregnant women, making sure with your doctor that you have no contraindications to this. You can choose fitness, swimming, aerobics or simple gymnastics.

If you can’t do it, then by all means arrange leisurely walks every day! But at the same time, do not forget about proper sleep and rest: even overweight pregnant women benefit from a short daytime nap (by the way, it has been proven that it also burns some calories).

Features of nutrition during pregnancy

In an effort to maintain or lose weight during pregnancy, in no case should one take into account some of the nuances. The body of a pregnant woman is now functioning in a special mode. At different periods, they experience an increased need for certain substances, and therefore they cannot be limited. So, in the first trimester, when the laying and formation of all organs and systems of the crumbs takes place, protein plays a very important role. The expectant mother should consume at least 1.5 g of protein per kilogram of her body weight daily.

Make sure that the diet contains enough zinc, magnesium, selenium, iodine, copper, cobalt, folic acid, vitamins B and C.

Food "perversions" observed in expectant mothers at the beginning of pregnancy are also not without reason, and therefore if you feel the need for salty or sour, then satisfy it, but just do not get carried away.

As for the nutritional value of food, the calorie content of the daily diet during pregnancy increases with time. In the first trimester, you can stick to the usual calorie intake (it depends on the woman's initial weight and her physical activity, but on average it is 1500-1800 kcal). From the second trimester, the need for calories increases, which means that you need to eat approximately 200-300 calories more every day, but not more than 2200 kcal per day. In the third trimester, the daily calorie intake can reach up to 2400 kcal.

At the same time, the rule of healthy eating remains relevant throughout the entire period: it is necessary to increase the calorie content of the diet only at the expense of healthy foods. When overweight, fats and simple carbohydrates are primarily limited. Vitamins of group B help to maintain normal weight: with their deficiency, women very often draw on flour and sweets.

With the onset of the second trimester, protein intake should be slightly increased (up to 2 grams per kilogram of weight). All the mentioned vitamins and microelements are just as important, but iron, calcium, phosphorus, vitamins A and D will now have to be put on. In the later stages, complex carbohydrates and coarse fiber play a leading role. Bran, brown rice are very useful. Getting the right amount of nutrients with food is almost impossible, according to nutritionists and doctors. Therefore, an additional intake of biological additives is recommended.

Finally, we note that you should not pay excessive attention to your weight now. It is important to objectively assess how it fits into acceptable norms. There is still a period of breastfeeding ahead of you: the menu will again have to be adjusted, but it must remain healthy, nutritious and balanced. This will help you get back in shape faster and easier, and in general will be very beneficial for your health.

Especially for - Larisa Nezabudkina

For most women, expecting a baby is always a joy. And future mothers do everything so that the baby develops normally, receiving the necessary nutrients. But there is a problem that is very easy to face - excess weight during pregnancy. Can it be avoided?

What do scientists say?

Not so long ago, caring relatives persuaded a future woman in labor to eat for two, urging her to put diets aside. However, now the approach has changed markedly, because excess weight during pregnancy is a source of not only dissatisfaction with appearance, but also health problems. We must not forget that in anticipation of a child, the load increases not only on the spine, but also on all internal organs, and extra pounds aggravate an already difficult period. One of the most “harmless” consequences is varicose veins.
Studies by scientists have shown that if a woman gains too much weight during pregnancy while waiting for her first child, then when carrying subsequent children, she has an increased risk of developing hypertension and even diabetes. In addition, the offspring of obese mothers, in most cases, also gain extra pounds and already in kindergarten age look much larger than their peers. And what such differences threaten in adolescence, when you especially want to be attractive, is easy to imagine.
By the way, there are interesting observations. Most of all, it is slender women who think about how they will look after the birth of a baby. “Dumplings”, on the other hand, believe that the main thing is the health of the child, and ten kilograms more or less does not matter. But, as mentioned above, this approach is fundamentally wrong.

How to lose weight during pregnancy?

First, let's explain what the increase generally consists of. Ideally, it should be about 12 kg, of which 3300 g is the weight of the fetus, 2500 mg is the volume of tissue fluid. The deposited fat is given about 2-3 kg. The rest of the weight gain is provided by the mass of the uterus, mammary glands, placenta, and so on. So, as we can see, there is no “eat for two”. A large weight during pregnancy indicates problems that have arisen. You need to start worrying if the expectant mother is recovering more than a kilogram per week, starting from the 16th week. Such a symptom may indicate the accumulation of excess fluid in the body, which can result in an increase in pressure in a woman.
Doctors in such cases tell how pregnant women to lose weight: first of all, pay attention to the diet. And be sure to calculate the body mass index. It is easy to do it yourself or use the numerous calculators on the Internet. A normal BMI ranges from 18.5 to 25. An indicator of 25-29 means you are overweight. And then there is obesity. Regardless of the result, no one canceled the calorie count, but the diet will be adjusted for women both with extra pounds and with a lack of weight. Particular attention is paid to young mothers, whose bodies themselves are still growing, as well as to those who bear several fetuses.
But in any case, fasting is contraindicated. Even if you suffer from toxicosis or heartburn, you need to remember that the mother’s lack of appetite does not mean that the child does not need nutrients. You can divide food into six or more meals, and also eat it in small portions. As in the pre-pregnancy state, it is better to have a good breakfast and dinner, so that by the evening you don’t want to “recharge” in the form of something harmful and too high-calorie.

What should you eat?

By the way, the calorie content is also different. So, it is better to eat one hundred grams of boiled potatoes than the same amount of chips. Do not abuse fats, it is better to give preference to lean pieces of meat, poultry, do not spread butter on sandwiches with a thick layer. But fat cannot be completely excluded, even if it is about 30% of the daily diet, it is this ratio that is ideal for both the mother’s figure and the baby’s health. Of course, this should also take into account the fat used in cooking: oil for frying, mayonnaise for salads, etc. What foods contain so-called healthy fats? These are cheese, nut butter, white turkey meat or skinless chicken, salmon, vegetable oil.
Let the diet be as diverse as possible. Choose foods containing various vitamins and minerals: cabbage, yogurt, fresh fruits. And if the doctor allows, to get rid of excess weight, you can arrange fasting days.
To reduce excess weight during pregnancy, it is necessary to replace simple carbohydrates with complex ones. That is, sweet pastries, syrups, sweets prefer whole grain bread, vegetables, brown rice. It is important to pay attention to the way food is prepared. Avoid frying, vegetables are best steamed or baked.
Not all women during pregnancy are shown gymnastics, which contribute to the burning of calories. But you can just walk more on fresh rest, which is very useful. By the way, moderate physical activity contributes to an easier course of childbirth. And an unexpected fact: daytime sleep allows you to lose 200-300 grams.
To control the weight, it is worth buying an electronic scale. Just remember that the difference between evening and morning weight can be about 600 grams. And of course, the ideal option is if all household members support a pregnant woman in her diet. The love and care of loved ones is one of the best ways to save your nerves, then you won’t have to jam problems. And the expectant mother will begin to think about the future baby, and not about how to lose weight during pregnancy.

In the old days, it was believed that a pregnant woman should eat for two, and a good weight gain indicates that a hero is growing inside her, and this is a good indicator. However, at present, doctors assure that weight gain should balance within normal limits, and mother should eat not much, but qualitatively.

So, modern trends have left their mark on society, and many expectant mothers go to extremes, thinking about how to lose weight during pregnancy. In principle, this can be done, but the need arises only when the doctor says. Because overweight will really play a cruel joke not only with the expectant mother, but also with her baby, complicating life in the last trimester of pregnancy, during labor and after being discharged home, when extra pounds do not want to voluntarily leave their homes.

How to lose weight during pregnancy

So, it is possible to lose weight during pregnancy, but only after the corresponding urgent recommendation of the doctor and under his strict guidance. But there can be no talk of any hunger strikes - who, like the expectant mother and her baby, needs a healthy balanced diet?

Weight loss is aimed at reducing the fat layer, while the weight can stand still or even go up a little, because the baby is growing, and with it the uterus, and the amount of amniotic fluid increases.

Strictly speaking, weight loss during pregnancy is essentially a healthy lifestyle that includes proper nutrition and reasonable physical activity.

Every healthy person can lose weight only by excluding junk food from his diet and enriching it with useful food as much as possible. A pregnant woman should pay attention to her diet! But physical activity can significantly speed up this process, tightening the skin and making it elastic. In addition, sports are also necessary for training the heart, for normalizing pressure, for relieving pain in the back and lower back - in a word, it will make the existence of a pregnant woman even in the later stages as comfortable as possible.

Nutrition during pregnancy to lose weight

We repeat once again that a diet during pregnancy to lose weight does not mean a standard diet, which desperate people resort to in order to finally lose the hated kilograms. This is just healthy proper nutrition, in which there should be no discomfort - hunger, poor health, etc. On the contrary, in addition to reducing excess body fat, proper nutrition brings health for the mother and her unborn baby.

Any diet implies the rejection of certain products, but in the case of expectant mothers, the list of products prohibited for use is much narrower than for all other women who want to lose weight.

To lose weight during pregnancy, the diet should be as follows:

1. All obviously unhealthy foods should be excluded: sweet, fatty, starchy foods and fried foods. We all have an idea of ​​what junk food is, so if there is even the slightest doubt, it is better to refuse.
2. Not all food is strictly divided into harmful and useful. And this is also worth looking into. For example, rolls - it would seem, what harm can they do? Firstly, rice is very high in calories and should not be eaten in large quantities. Secondly, many rolls are made with batter, cream cheese filling... If you really look at all the ingredients that make up popular rolls and calculate their calorie content, you get a figure close to the calorie content of pizza! Therefore, if there is, then only the most common ones, for example, with avocado or cucumber. And the same fruits, what can be harmful in them? The answer is simple - the presence of a large amount of natural sugar in them. It is necessary to eat them, of course, but only in the morning. But with bananas and grapes for the period of weight loss, you still have to say goodbye.
3. Harmful can be not only food, but also various kinds of drinks. You will urgently have to give up any sweet soda (and unsweetened ones), packaged juices - all this is a continuous set of dyes, preservatives and sugar in huge quantities. Such drinks do not quench thirst, on the contrary, they are addictive and the desire to drink and drink. And what happens to the body at this moment, it's scary to imagine! The risk of diabetes increases exponentially. Fat deposits, as well as excess blood sugar, are guaranteed. Is there a bottle of Coke in the fridge? Use it wisely, pour it into the sink - and the pipes are clean, and the stomach is intact, and the baby's health is in perfect order!
4. But at the same time, you need to drink, and drink a lot - if there is no tendency to edema. 1.5 liters of ordinary water per day is the norm for every person, and especially for a future mother. And besides this, you can drink green or black weak tea, even coffee - but in very small quantities, with an unbearable desire and with the permission of a doctor. Remember that excess caffeine in the body can adversely affect the development of crumbs.
5. From the foregoing, the obvious conclusion suggests itself - down with fast food! Flour, sweet, fatty, sweet drinks - all this can be found there in large quantities. All this should be avoided by pregnant women.
6. Long live home cooking! Of course, eating only at home is unrealistic, and very boring. Go to a restaurant with your husband, but give preference to proven places with quality food. Feel free to ask for a special menu or to remove any ingredients from the dish you order.
7. Many break down due to the fact that husbands do not agree to maintain a healthy lifestyle, eating right, and demand from their wives "normal" food in their opinion: juicier, fatter, and hotter. There is only one thing left - patience and willpower. Remember that the stomach does not care what is in it. If it is full, then it will not send you a signal of its hunger. Drink kefir before cooking. Learn how to cook two dishes at once from the same piece of meat - for yourself and your husband. A modern kitchen will allow this - if you don’t have a slow cooker, is there an oven obviously? And from improvised means you can always build a water bath. Example - fry meatballs for your husband. In parallel, from the same minced meat, blind yourself a few things and cook them for a couple. Insanely delicious and there will be no harm from such a dish!
8. In general, if any person is on a diet, then he cannot afford any concessions for himself! But when it comes to a pregnant woman, a small piece of chocolate eaten at breakfast will only bring benefits - she will satisfy her little weakness, she will feel happy. And the baby feels everything inside, any changes in his mother's mood. The main thing is that everything should be harmonious. So, you can indulge yourself, but do it right. Only at breakfast and only in small quantities. And after that, a little walk in the fresh air or playing a special sport will not hurt.
9. Let your doctor calculate the number of calories consumed per day for you - and do not go beyond these limits. Keep a food diary, writing down every little thing there, even a nut eaten on the go. Do not be lazy, before going to bed, count the total calorie content of each product eaten during the day. You will be very surprised how many extra calories are contained in the same snacks on the run!
10. And hence the conclusion - snacks are needed, but controlled and strictly between the main meals. The scheme is as follows: breakfast, first snack, lunch, second snack, dinner, third snack if desired. Portions should be small. Remember the rule that you need to get up from the table slightly hungry? This is all because the feeling of fullness comes on average 20 minutes after eating. That is how long it takes food to get to the stomach and he stopped signaling his hunger.

So, with the diet, everything is more or less clear. It remains to understand how, starting from the above tips, to create the right menu for yourself. Let's do it together!

How to lose weight during pregnancy: a sample menu

So, in order to lose weight during pregnancy without harming the future crumbs, you should adhere to something like this nutrition scheme:

• Breakfast: scrambled eggs in a slow cooker or oven / any porridge except semolina, you can with fruits or nuts / cheesecakes cooked in the oven. Plus any fruit or fermented milk product (yogurt, kefir, fermented baked milk without additives), green tea.
• First snack: any fruit, tea.
• Lunch: soup, meat/chicken/fish/buckwheat/rice/jacket potatoes/durum wheat pasta. Fresh vegetables, fruits, tea.
• Second snack: any fermented milk product.
• Dinner: meat/chicken/fish with fresh or steamed vegetables.
• The third snack is optional: low-fat cottage cheese or kefir.

So obviously there are a lot of options. On the Internet you can find a lot of recipes for cooking meat, fish, chicken, soups, salads, snacks, which can be not only tasty, but also insanely healthy!

How to lose weight during pregnancy without harm

Strictly speaking, if you eat the wrong way, you will not be able to lose weight. No way! There are no miracle pills, magic simulators, super effective drinks ... Regardless of gender, age and build, the figure is 90% dependent on nutrition! The remaining 10% is sports and physical activity in general. And for expectant mothers, the percentage of dependence on nutrition increases to 95% - sports will already have a different focus, not on losing weight, but on maintaining the muscle corset, on preparing the body for labor. Of course, subject to proper nutrition, sports play a role in losing weight, but only as an additional method.

However, sport for expectant mothers does not mean the usual power loads, but something lighter with a different focus. Such a sport plays a role in losing weight, but still does not set such a goal. From now on, the goal is to maintain health, strengthen the muscular corset and prepare the body for the upcoming labor activity as a whole. However, sports for pregnant women control the metabolic rate, with regular exercise, the metabolism accelerates, which means that body fat is destroyed.

Strictly speaking, the concept of "Sport for pregnant women" can be divided into three important components:

1. Gymnastics for pregnant women.
2. Pool.
3. Everyday lifestyle.

Let's talk about each component in more detail.

How to lose weight during pregnancy. Gymnastics for pregnant women

So, in order to properly lose weight during pregnancy, every expectant mother should pay special attention to gymnastics. It can be yoga, Pilates or even metered strength exercises. The best option would be to enroll in a fitness club where such classes are conducted by professional trainers.

This is a great pastime, aimed primarily at improving the health of the expectant mother and her crumbs. There you can find many like-minded people, exchange experience and all kinds of important information with them.

Most importantly, you can’t practice according to the principle “We treat one thing, we cripple another”. Before going to the fitness center, get the appropriate certificate from your gynecologist with permission to start these classes. If there are any contraindications, the doctor should warn you which exercises should not be done, and you, in turn, should notify the instructor conducting the gymnastics.

In such classes, as a rule, strength training is combined with Pilates. Strength training involves working with special equipment, with light weights. You can do almost everything, even push-ups! Many exercises can be adapted to the special condition of a woman, except perhaps, in addition to the press - and then, indirectly, it can be activated by itself. Pilates usually relaxes muscles, works in static, stretches and learns to breathe correctly. At the end of the class, special Kegel exercises can be performed - to train the pelvic floor muscles, which are directly involved in childbirth.

If possible, in addition to such group classes, it is better to take one personal training session at least once a week. Still, when there are a lot of people, the instructor is not able to devote 100% of his time to each expectant mother, and when performing any exercise, it is important to understand his technique and clearly follow it.

It is for this reason that you should not do gymnastics for pregnant women at home in front of the TV, or with an unprofessional trainer. At least if the expectant mother herself does not have experience in such exercises. However, if experience allows, you can find a whole complex on the Internet to practice at home. But this should be done only when there is someone at home, because pregnancy is an unpredictable state, especially at the time of stress. Many exercises will require special equipment at home. We recommend paying attention to the fitball (their diameter is selected according to the height of the woman), light dumbbells (up to 2-5 kg), and a mat for classes.

Regardless of where you will train, you should pay attention to sportswear - only light breathable fabrics, soft cotton underwear, and, of course, comfortable sneakers!

How to lose weight during pregnancy. Pool: maternity swimming

With excess weight during pregnancy, of course, the pool will help to lose weight. By the way, gymnastics for pregnant women can be carried out in it - with special equipment. In this case, the load on all muscle groups is carried out due to water resistance. It is much lighter than on land, but the effect is also there. In addition to such loads, it is due to the resistance of water that the whole body is massaged - and this means a good skin tone, its elasticity and smoothness. The blood is accelerated, the metabolism is accelerated, harmful toxins and toxins are removed - as with any massage.

In addition, being in the water itself will facilitate the existence of even a “deeply” pregnant woman with a very large belly, because everything seems easier in the water, because swimming is a great way to relieve a tired lower back.

In addition to gymnastics, special attention should be paid to swimming. But not just cruising from side to side, but real swimming, in a cap, holding your breath. It is desirable, of course, in the absence of experience, again, to do this under the guidance of an experienced coach.

Swimming under water is very useful not only for the expectant mother, because her lungs train so well, but also for the crumbs in her stomach. The fact is that such swimming with a breath hold simulates the situation of childbirth, in which the baby will also receive oxygen intermittently. It can be considered such a workout for two at once. And in the process of labor, the baby will not be afraid, but will help his mother with all his might.

How to lose weight during pregnancy. Everyday lifestyle

Not everyone has the time and money to go to a fitness club and even more so regularly swim in the pool. Still, it is worth trying to do this as much as possible, because nothing can be more important than the health of the expectant mother and the crumbs inside her. Be that as it may, the daily lifestyle of the expectant mother is decisive in matters of recruitment, and we have already talked about its important component - proper nutrition.

In addition, the expectant mother must move, the more - the better. Of course, subject to the normal course of her pregnancy and excellent health in general. If you heard somewhere that a woman in a position should sit or lie all the time, then this is only in one case - if her pregnancy is really complicated, and any careless movement can provoke premature birth. In all other cases, you need to move as much, if possible, as far as your health allows. At the first bad signs, of course, it is better to take a horizontal position.

So what does this constant movement mean? In addition to regular exercise and swimming in the pool, expectant mothers should take daily walks, and the clearer the weather and the better you feel, the longer you should walk! Of course, only in good company - you never know what. And, if possible, away from the gassed metropolis - the better oxygen enters the lungs, the greater the benefit it will bring for the development and nutrition of the baby.

By the way, high-quality oxygen in combination with various breathing techniques has a beneficial effect on all metabolic processes in the body, and a side effect of this is, of course, weight loss. And in combination with light cardio in the form of hiking, excess weight simply will not accumulate.

I lost weight during pregnancy: reviews

It is always interesting, before you start something, to find out - does it work? And if the opinions of girlfriends and acquaintances become scarce, then, of course, the Internet comes to the rescue.

And he tells us that weight gain during pregnancy is a purely individual matter, and the spread is from 800 g to 50 kg ... The outcomes of such pregnancies were different. For example, twin girls gained less than a kilogram during their entire pregnancy, and the secret to this, in addition to genetics, is their endless love for sports. They have been practicing professionally since childhood - and here is the result. During pregnancy, the muscles left, due to them, weight loss occurred. Both children were born healthy, in weight, of course, less than average. And what is surprising - not adhering to special diets for a month after giving birth, both came to an excellent "prenatal" form. Therefore, if you do not want to gain a lot during pregnancy and quickly return to shape after childbirth, then take care of this issue long before the stage of planning your pregnancy.

It happened that even with a lot of weight, healthy children were born, and the mother, at the very least, returned more or less decent forms. All these are isolated cases, both overweight and its lack can significantly affect the health of mother and baby in the most detrimental way. Therefore, it is worth adhering to the norms established by doctors - about 10 kg, plus or minus.

If you see or hear information somewhere that some expectant mother has lost a lot of weight during pregnancy, then do not believe it - pregnancy is not the time when kilograms leave in a hurry one after another. And if so, what could it cost? Hunger strikes? But how does the child feel in the stomach of such an irresponsible mother?

If the doctor says it's time to go on a diet, go on a diet! Reviews on the Internet say that proper nutrition helps slow down weight gain, or even lose a little. Eat, be outdoors more, move, play sports - if you have not been able to improve the quality of life before, now is the time to do it!

Summing up

So, to the question "Is it possible to lose weight during pregnancy?" We confidently answer - it is possible, but only very carefully.

This should be decided only after the appropriate recommendation of the doctor and under his total control. The weight gain of the expectant mother may slow down, or the extra pounds will go away a little, but you should not demand more from your body.

Ideally, any situation is easier to prevent than to correct. Therefore, a healthy lifestyle, proper nutrition and sports should always be practiced, and it is advisable to start long before planning pregnancy.

Video " Nutrition and sport during pregnancy

The obstetric increase rate is up to 11. The maximum is 15 for polyhydramnios or multiple pregnancy.

But, it happens that a woman adds. And it's scary. Still kind people advise you to eat whatever you want, but you can’t - 5-6 kg will come off you for childbirth (and then only if you give birth to a hero 4-4500 kg), a couple more kg will run away to the exit from the maternity hospital along with lochia .Well, we can shove another 1-2 kg into swelling. But the rest will be with you. Yes, yes, dear, all your cakes and other "pregnant favors" will remain on the barrels. And you run the risk of leaving the hospital not as a young and beautiful mother, but to roll out like a bun. And the photos after discharge will not please, because the cheeks, so carefully filled for 9 months, do not quickly go away.

What to do? At least read these tips and take note of something:

In the first trimester of pregnancy, the calorie content of the daily diet of the expectant mother should be about 2000 kcal, in the second trimester - 500 kcal more, in the third another 500 kcal more. Thus, the calorie content of the diet of a pregnant woman does not differ much from the average in a big way. And certainly does not confirm the myth that a pregnant woman should eat for two.

And how to find out the calorie content of dishes so that after childbirth you don’t complain about how much you recovered during pregnancy? To do this, you can use special calorie tables (for choosing a diet), but when buying, it will not be superfluous to look at the labels (they also always indicate the energy value per 100 g of the product). The most “valuable” products are butter and sunflower oil, flour products containing fats, etc. But this does not mean that high-calorie foods should be completely abandoned, it is just desirable to use them in moderation. Well, harmful and useless ones, such as sweet soda water and chips, as well as sausages, can be completely abandoned for the sake of the health of the baby and your own figure.

Limit the use of salt, it retains fluid in the body and provokes swelling. The main menu must include meat, fish, dairy products, cereals, vegetables, fruits and berries.

Nutrition during pregnancy, in order not to get better, should be fractional. It is better to eat in small portions, but often: 4-5 times a day. If an extra kilo still appeared on the horizon, exclude high-calorie snacks after 19:00. With a sudden attack of hunger, dried fruits, cheese, a handful of berries will help to cope.

It is very important not to snack on the go and not to eat too fast. Food should be enjoyable, so chew each bite thoroughly and don't immediately reach for the next one.

How much not to get better during pregnancy? The main rule: eat only when you really feel hungry, and not from the desire to occupy yourself with something.

During pregnancy, you can not sit on a regular diet, and fasting days are acceptable if your gynecologist approved them. You can also follow special diets for pregnant women, they will help protect yourself from extra pounds, but at the same time get all the necessary nutrients.

Pregnancy is not a serious illness and certainly not a reason to lie back on the couch, thus earning extra fat deposits on your figure. Contraindications for physical activity can only be in women with complications during pregnancy. Now there are whole sets of exercises for expectant mothers. You can perform them both at home and in a fitness club where there are special groups for pregnant women.

Separately, it is worth mentioning the benefits of swimming and yoga. For such an active mother, being overweight will certainly not be a serious threat!

But what if you still want to eat? Sublimate =)

Nutritionists have long come to the conclusion: if you don’t want to get better during pregnancy, get enough sleep. Because the lack of sleep, the body actively compensates with calories. As a result, wolf hunger and desire to eat foods rich in carbohydrates - that is, bread, sweets and sweets. By the way, when you crave sweets - the first sign that the body requires water, because. sugar thins the blood.

If you can’t do it at all and you want to eat up various nasty things - fatty, fried, cake with butter cream - then just stop for a minute and think about your baby. The fact that all these harmful things get into his small and not yet formed stomach, settle in the liver and negatively affect his health. Would you shove a burger, soda, and cake into a newborn baby? Of course not. So what do you eat so hard while he is in your womb?)

And then, do not forget: all sorts of tasty nasty things provoke constipation. And this is pressure on the uterus and general discomfort in full. Drink in the morning to improve digestion and bowel movements fasting glass of water with dried fruits, for example, with dried apricots and prunes. Also drink kefir and/or ryazhenka, they contain beneficial bacteria for the intestinal microflora and remove toxins from the body. For good digestion, eat more cereals, wholemeal bread (that is, black), fresh vegetables, fruits and berries.

Before the control weighing at the doctor-gynecologist in the office, spend a fasting day on the same kefir and apple. If you have constipation, then tell your doctor about it: in this way, a weight can be hidden in you that does not belong to you in general.

And if all of the above does not help, then it means hidden edema, which needs to be treated in a hospital.