How not to get fat during pregnancy? Everything is under control, or how not to gain extra pounds during pregnancy

Instruction

Make it the norm to start the day - to have breakfast, even if you don’t feel like eating at all and there is morning toxicosis. A nutritious breakfast will allow you not to feel a truly wolfish appetite for dinner. Never fill up at night and never go hungry while following rigid diets.

Snack during the day if you urgently feel hungry, but are far from home, not hamburgers and chips with rolls, but fruits (apple, banana, pear), vegetables (cucumber, tomato, a piece of fresh cabbage), yogurt, bread, a handful of dried fruits , portion of nuts. Carry your favorite of the listed foods with you so you can snack on the go.

Make a rational menu in the morning and for the whole day. You should not eat the same foods throughout the day. The diet of a pregnant woman should be varied. In the morning, for example, eat milk porridge with oatmeal or cottage cheese with sour cream. For lunch, vegetable soup, a piece of boiled or baked meat, poultry, fish. For dinner, choose something very light - fresh vegetable salad, fruit, yogurt.

Do not use foods that are completely useless for you at this time: fried, spicy, too fatty, canned, "fast food", spicy, too sweet. Eat less flour, little salty, just to bring down a huge desire to eat a cucumber.

Count the "eaten" calories during the day, and do not listen to the advice of loved ones to eat for two. The normal number of calories for a pregnant woman per day is up to 2000-2500. Write down the most useful from the calorie tables of various foods and make a daily menu from them, without exceeding the number of allowed calories.

note

The norm of weight gain during pregnancy is 10-12 kg, about which a specialist will tell the pregnant woman during the initial visit to the gynecologist and registration of the pregnant woman. Gained more than 10-12 kg of weight during pregnancy leads to dissatisfaction with doctors, edema in the pregnant woman, obligatory fasting days in her diet, a salt-free diet, possible hospitalization during childbearing, intractable childbirth and complications during them.

Helpful advice

Exercise will help you keep your weight in check. leisure. Exist special complexes exercise during different periods pregnancy. Include walking in the fresh air, swimming in the pool, hatha yoga for pregnant women in the weight retention program.

Sources:

• how to eat during pregnancy so you don't gain weight

There are no trifles during the period of bearing a child. Every woman should not only give up such addictions as smoking and alcohol, but also review her daily diet.

Instruction

The pregnancy test showed two stripes, and the gynecologist confirmed " interesting position“It’s time to seriously think about proper nutrition. A healthy diet is the key wellness future mother And full development fetus. Carrying a child does not mean that a woman should "eat for two." You just need to be more careful in choosing the products you use. Food should contain everything essential vitamins and trace elements that are needed for the development of crumbs.

In the first trimester of pregnancy, experts recommend eating food 4 times a day. For more late term the number of meals increases to 5-6 times a day. The daily diet of a pregnant woman should consist of 50-60% percent of animal protein. All products used during the period of bearing a baby can be divided into 4 groups.

The first group is dairy products. They contain proteins necessary for the full development of the baby, as well as trace elements, for example, calcium, which are needed for the body not only of the fetus, but also of the mother. Experts recommend drinking up to half a liter of milk per day. It can be either whole milk or kefir, yogurt, curdled milk, cottage cheese. It is useful to add hard cheeses, such as Cheddar, as well as processed or pasteurized cheese to the menu.

The second group of products is meat and fish. They contain not only proteins, but also B vitamins, as well as iron. During pregnancy, it is recommended to eat beef, lean pork, poultry, fish. It is advisable to eat these products twice a day, giving preference to such cooking methods as boiling, baking, steaming. It is better to refuse fried and smoked meat, since such heavy food can cause discomfort in stomachs and heartburn. This group includes eggs. Pregnant women can eat them boiled, eating only protein.

Pregnancy is a huge happiness for the whole family. But immediately mothers think about how to eat right in order to safely bear the baby and not harm their figure. Literally every woman worries about excess weight, and there are even those who give up the joy of their whole lives for the sake of toned body and treasured kilograms.

It is believed that for the entire period of pregnancy a woman gains from 9 to 12 kg. But it often happens that the weight has already far exceeded the norm, what needs to be done and how not to get fat during pregnancy, we will tell in this article.

Nutrition by trimester

The expectant mother should change her diet, which she was used to earlier. Food should be healthy, of high quality and environmentally friendly, in a word - proper nutrition. After all, harmful products can disrupt metabolic processes that can contribute to excess weight, and in last resort and the occurrence of pathology in the baby. When a woman's weight exceeds the norm, doctors recommend using a diet for pregnant women.

average healthy person it takes somewhere around 2000 calories, and a woman in position up to 3000 in the first trimester and plus 500 in each subsequent. You need to eat 4-5 times a day. It is undesirable to allow brutal hunger, but it is not necessary to sit down at the table without appetite. How not to get better during pregnancy?

The diet of a pregnant woman has general principles for all periods, however, it should be selected according to the trimester, taking into account the characteristics of each period and the condition of the woman at the current stage:

1. Eat in fractional portions, ideally 4-5 times a day, without overeating.
2. Do not eat up at night, if you feel hungry, you can drink a glass of kefir or warm milk.
3. Proper nutrition should be balanced in proteins, fats and carbohydrates. And the diet consists of fresh fruits, vegetables, herbs, seafood. It is necessary to exclude fried, salty, fatty and spicy foods.
4. Dishes are steamed or in the oven.
5. All products should be easily digestible and quickly digestible.

First trimester, what is included in the diet?

In the first trimester, the nature of nutrition and lifestyle does not differ from that to which a woman is accustomed to before pregnancy. Almost every expectant mother from the first days of pregnancy eats what she wants and in unlimited quantities. Often these are “light” carbohydrates - sweets, pastries, cakes and much more. IN this trimester such an unbalanced diet does not entail the appearance of excess weight, as there is early toxicosis.

It is important to maximize and diversify nutrition with various natural vitamins and minerals. Preference should be given to food that has undergone minimal cooking. During this period, mothers absolutely do not need to strictly control their weight.

In the first trimester, the most important vitamin is folic acid, it can be obtained from the following products:

• spinach and greens;
• cabbage (white, Beijing, cauliflower);
• corn;
• asparagus.

You should also avoid various bad habits such as:

• alcohol, which is the most toxic drink;
• caffeine and strong tea;
• any energy drinks.

These substances easily cross the placenta to developing fetus and violate the process of blood circulation, its cardiac and respiratory systems. And also carry a bunch of calories that turn into adipose tissue.

Second trimester, how to deal with appetite?

During the second trimester, early toxicosis disappears. I no longer feel sick and there is no aversion to food, my appetite returns, and with it overweight. The fetus begins to grow actively, each of its internal organs. The main component of the diet during this period is protein.

Preference should be given to food the largest number protein - chicken breast, rabbit meat and beef. It is also important to consume milk and cottage cheese, preferably homemade so that the baby's skeleton is strong and does not lack calcium.

Before lunch, you need to eat food high in carbohydrates and protein, and after lunch - purely protein. Before going to bed, you need to drink a glass of kefir or eat some fat-free cottage cheese. As an addition to the diet, you need to add fiber, i.e. fruits, berries and greens - they will help to cope with constipation. The amount of animal fats should be reduced, but not completely abandoned, because it is a source of energy. Animal proteins are easier to digest in the morning, vegetable proteins can be safely eaten in the afternoon and evening.

Third trimester, is it possible to diet and fasting days?

In this trimester, you can sit on protein diet, it will not harm the baby, but will help not to get better during pregnancy. There is only one rule: consume protein in the form of lean meat, eggs, dairy products more than before, thereby reducing carbohydrate intake by several times. It is important to cook dishes by steaming or in the oven.

An example diet might look like this:

• Breakfast: a slice of whole grain bread with butter, a boiled egg and a glass of milk.
• Second breakfast: fermented baked milk 4%, banana.
• Lunch: soup, chicken pilaf, vegetable salad and a slice of whole grain bread.
• Snack: nuts, prunes 10 pcs. or dates.
• Dinner: cottage cheese casserole.
• At night: a glass of low-fat yogurt.

A woman will begin to recover with great speed in the third trimester. Adhering to a strict diet so as not to gain weight in this trimester is very dangerous and in no case should be. The body of mother and baby should receive the necessary useful material For proper development. That is why the diet should be 100% balanced, if possible, you should consult a doctor. Various greens, vegetables, fruits, milk, meat, fish and eggs - these products contain a set of vitamins and nutrients necessary for mother and baby.

In order not to recruit excess weight, you should give up sweet soda, pork, starchy foods and sweets. You should also consume a minimum of salt.

• It is advised to carry out fasting days from 28 weeks of pregnancy, all organs and systems are formed in the fetus, so a small diet will not hurt.
• Unloading can be done only once every 7-10 days, not more often.
• Eat 5-6 times in small portions.
• On the day of unloading, drink at least 1.5 liters of water, preferably clean and natural.
• You can also alternate products. The first day of the first week only kefir, for next week- apples, etc.

Weight loss with such a diet is facilitated by the rejection of salt and sugar, which retain fluid in the body. In any case, the doctor should decide on the need for unloading, and he will also help you choose the menu.

Sports and its useful qualities

The next step is an active lifestyle. exercise and different kinds sports will help a woman not to gain weight and stay in shape. If you haven't played sports before, it's never too late to start. Any set of exercises in anticipation of the baby should be based on the basic rules:

• Training must begin with a warm-up to reduce the risk of injuring the joints and muscles.
• The load should remain for you in the comfort zone, there should be no tension and overstrain during pregnancy.
• After classes, there should be a feeling of cheerfulness and an increase in strength, but if the opposite is true, it is recommended to reduce the load.
• Any workout should end with relaxation or stretching.

Sports opportunities for modern woman are big enough. Water aerobics, yoga, Pilates and walking are all things you can do to train your muscles, prepare them for childbirth, and also avoid extra pounds.

Sport has the most beneficial effect on the body and helps:

• The body will return to the desired shape after childbirth.
• Get rid of excess weight.
• Childbirth will be more successful and much easier if the body is prepared for them.

Aqua aerobics are exercises with elements of regular aerobics, but they are performed in water and give quick result. Spent during class a large number of calories. Water relaxes, all movements that are made in the water become smooth, which is very popular with pregnant women. Increasingly, doctors prescribe this sport if the expectant mother is gaining weight above the norm. The biggest plus of water aerobics is that after it, no one practically gets tired, but, on the contrary, the feeling of lightness and cheerfulness remains for the whole day.

Each organism is individual, so before going to the pool or the gym, you should consult with your doctor about building a training program.

Pregnancy is a time of change! This is a great motivation to change your lifestyle, daily routine and nutrition system. It should be noted that if you accustom yourself to proper nutrition and an active lifestyle during pregnancy, then after the birth of the baby it will become a habit that will help maintain beautiful figure and health for years to come.

Hello dear blog readers! Today I want to consider a very important topic - proper nutrition for pregnant women, so as not to get better. How to get everything you need in such a important period and not get fat. Let's figure it out.

Any doctor will say: the gradual weight gain of a pregnant woman is normal. future mother should gain an average of 10-13 kg for the entire period of pregnancy. This does not include individual physiological features future mother. After all, the following changes occur in the body:

• the placenta is formed;
• there is an accumulation of amniotic fluid;
• the weight of the uterus increases;
• the breast and body fat increase within acceptable limits - this is how the body prepares for breastfeeding;
• the fetus grows and develops.

But the lack of weight or too rapid weight gain indicates the opposite. Here the doctor will advise you to review the diet, calculate the number of calories consumed.

Before pregnancy 2000-2500 kcal.

When carrying a baby, you need to add 500-700 kcal more. That is, 2500-3200 kcal per day is normal

And to control your weight, you need to systematically weigh yourself. The doctor is in consultation and so every time he weighs future mother. You can also weigh yourself at home to track your weight gain week by week.

What will help you not gain weight

The most long-awaited time in the life of a woman has come - you have learned that you will become a mother. This great occasion purchase good habits. Maintain these habits during, after pregnancy, and for the rest of your life.

• Weight control. On average, in one month you should gain up to 1 kg.
• Walks and physical activity. visit gym And power training will have to be postponed for these 9 months. But, walks, and for pregnant women - that's it!
• Get enough sleep. Lack of sleep leads to weight gain. So the body is protected from negative impacts, includes protective functions. 7-8 hours is a normal amount of sleep. Too much sleep is also not worth it. Calories eaten all day should "shake up".
• Balanced diet. A varied diet will help you gain weight within acceptable limits.

How to deal with appetite

Increased appetite during pregnancy wine hormones. In fact, your body begins to produce a huge amount of female hubbub - estrogen. And this hormone stimulates appetite. It starts as early as the 13th week of pregnancy. Plus - small fruit within you requires nourishment to grow and develop.

The desire to eat something like that is easy to explain. So the body tells you what is missing for normal course pregnancy and fetal growth. How can you not gain weight here if you want chips, ice cream, cream cake with a bite of pickled cucumber? There are ways to overcome your appetite:

• Fractional nutrition;
• Replacement harmful products to useful ones;
• Drink more water;
• Consult a doctor - exclude the possibility of a lack of any vitamins;
• Keep a calorie counting diary;
• Expand your diet
• Ensure emotional balance.

And remember that gaining excess weight will harm not only you, but also the unborn baby.

What should be the food

The first thing I want to say is that your meals should be 5-6 times a day. Develop a daily routine.

Portions should not be large - 200-300 g. A light dinner 2 hours before bed will be helpful. Stick to a diet so you don't get fat.

Breakfast should be hot. Don't skip your morning meal.

• Kashi: any, except semolina
• You can add bread with cheese or lean cookies to breakfast. You can drink weak green tea with herbs.
• Sandwich with boiled meat or cheese
• Oatmeal pancakes with cottage cheese or fruit additives. It is enough to mash the banana with a fork and now the filling is ready.

Lunch. This is a snack. Portions are small.

• Fruits
• Cottage cheese with fruits or vegetables
• You can add shortbread cookies, waffles, natural marmalade or marshmallows.

Dinner you can start with vegetable salad then eat the main course. Let it be:

• Vegetable or lean meat broth soup
• Potatoes, buckwheat, rice, a small portion of pasta
• Meat - eat without a side dish;

You can drink dried fruit compote, water, weak green tea. It is better not to drink tea after dinner. The tannin contained in it increases the heart rate. And in the afternoon the speed of our metabolic processes slows down and it makes no sense to increase the load with tea.

afternoon tea. A small snack can be:

• Fresh or baked fruit (1 pear or apple, you can peach)
• Cheesecakes or vegetable pancakes
• Omelet with vegetables
• Vegetable salads seasoned with cold-pressed oil
• Drink water, compote or juice in equal proportions with water.

Dinner:

• Sweet pilaf with raisins and apples
• Cottage cheese casserole
• lazy dumplings
• Fish with rice and vegetables

If you didn’t have time to eat hot soup at lunch, then you can replace your dinner with it.

Second dinner. At night, the stomach cannot be loaded. The portion should be small, about 120 g.

• Cottage cheese seasoned with herbs and low-fat sour cream
• A little ryazhenka
• Oatmeal diluted with warm water
• If you really want to, drink compote with lean cookies or two loaves of bread.

With more detailed list foods that you can and cannot eat, see the article about. The menu is not too different.

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 are always wondering where extra pounds come from 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 considered to be 8-12 kg for the entire period (with multiple pregnancy- 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 our 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.

Many mothers gain extra pounds during pregnancy, which are very difficult to get rid of later. Some people lose weight very easily and get back in shape. It all depends on the diet during pregnancy. Although breastfeeding helps to burn extra pounds, nevertheless, it is necessary to follow some recommendations during pregnancy in order not to gain excess weight.

First, forget the rule that you should eat for two. The fear that your child will not have enough nutrients is not justified. Children can also use the necessary energy from fat stores. It is necessary to focus your attention not on the quantity of food, but on the quality of food. It is necessary to eat healthy food in small quantities, but much more often.

You can harm not only the child, but also yourself by eating pizza, steaks or cakes. These foods contain a high percentage of fat. They add unnecessary burden to digestive system and contribute to the deposition of fat reserves.

Wholemeal bread, cereals, rice, poultry meat, lean beef, and fish are considered qualitatively essential foodstuffs. Eat plenty of fresh vegetables. If you can't live without sweets, replace flour confectionery with sweet fruits, yogurt or cottage cheese. You can and should eat various types of nuts or dried fruits. All this helps to provide the body with enough vitamins and minerals. Don't forget to follow drinking regimen. Drink at least 2.5 liters of water per day, unless, of course, there are problems with the kidneys, in summer period water consumption should be at least 3 liters. Drink mineral water, diluted fruit juices and teas.

If the pregnancy proceeds without complications, you can visit gyms, fitness, and also do special gymnastics for pregnant. All sessions must be supervised by a trainer. Physical exercise and gymnastics prepare the body of a pregnant woman for childbirth, and also keep her in excellent physical shape.

Pregnancy is famous constant feeling hunger. If you feel hungry at ten o'clock in the evening, eat a salad or fruit, or milk product, but in no case should you eat everything that is in the refrigerator. Learn to control yourself. It is especially important to monitor your weight in the last three months of pregnancy. Since in given period body tends to gain weight. And if you also contribute to this, then it will harm not only you, but also your child. Fat deposits can accumulate not only in the body of the mother, but also the child.

It is considered normal when, during pregnancy, mommy gains from ten to thirteen kilograms. If 2-3 kilograms more, don't worry, because breast-feeding promotes fat burning, so you can easily get rid of extra pounds. Don't overeat, but still prefer high quality and healthy food.