How to lose weight on time How to lose weight during pregnancy? Features of nutrition during pregnancy

30.10.2019

A pregnant woman who is initially overweight and/or overweight has an increased risk of:

weight gain in pregnancy

Each woman's rate of weight gain is largely individual. It depends on the body mass index, which can be calculated using the following formula: body weight in kilograms divided by your height in meters squared. An index in the range of 19.8 to 25.9 is considered normal. The lower the body mass index, the more you can add in the range of 10-14 kg. If you are expecting twins, then add 2.3 - 4.6 kg to these numbers.

Typically, pregnant women gain approximately 40% of their total weight gain in the first half of pregnancy and 60% in the second. If a woman had a normal weight before pregnancy, then in the 1st trimester she can add 1.5 - 2 kg. Sometimes, with severe early toxicosis, there may be not an increase, but a loss in weight, which sometimes requires the hospitalization of a woman.

During the 2nd trimester, a woman should gain 0.3 - 0.4 kg per week. For the entire ninth month, it is allowed to gain no more than 0.5 - 1 kg. It is possible that over the past month, the expectant mother will not add at all, and before giving birth she will even lose a little weight. Weight should increase evenly and constantly, because the normal development of the child also depends on this.

It often happens that initially thin women gain more weight during pregnancy - and they have the right to do so, because during pregnancy they make up for their physiological mass deficit. So, if in the first two months for everyone the norm is 0.5 kg, then at 20 weeks a thin woman is allowed to gain 5.4 kg already, a woman of average build - 4.8 kg, and a future mother who is overweight before pregnancy - only 2.9 kg. At 32 weeks, the total weight gain can be, respectively, 11.3; 10 and 6.4 kg, and at 40 weeks - 15.2; 13.6 and 9.1 kg.

It should be especially noted that the “net” weight of a pregnant woman can consist not only of the above points and deposits in fatty tissue - it can be influenced by the edema that occurs during the development of preeclampsia, because “water” also has its own mass! Therefore, with a sharp increase in weekly weight gain, especially in the 2nd and 3rd trimesters, it is necessary to pay attention to the appearance of constrictions on the ankles after wearing socks, rings and shoes that become cramped in the evening, calculate the amount of fluid you drink and excrete per day (the amount of the first should not exceed the amount of the second). All these are indirect signs of the accumulation of fluid in the body, the occurrence of edema. With these problems, you need to rush to your doctor.

diet plan for pregnant women

How to lose weight during pregnancy? After consulting a doctor, you need to put a diet. In the diet of a pregnant woman should be about 100-120 grams of protein per day. This amount should include approximately 70-90 g of animal proteins from milk, cottage cheese, kefir, fermented baked milk, yogurt, eggs, meat and fish. During pregnancy, the need for fats (all fats from food are considered) is 80-100 g, of which at least 20 g are of vegetable origin. Carbohydrates in the diet of a pregnant woman should be no more than 350-400 g per day. In the second half of pregnancy, it is necessary to reduce the amount of carbohydrates consumed to 300 g per day by reducing the amount of bread, flour products, sugar in the diet and slightly increase the amount of proteins. Eat preferably 4-5 times a day in small portions. At the same time, the following distribution of calorie content of dishes is recommended: breakfast - 30%, second breakfast - 10%, lunch - 40%, afternoon tea - 10%, dinner - 10%. The last meal should take place 2-3 hours before bedtime and consist of easily digestible foods (kefir, curdled milk, cottage cheese).

Dishes are boiled, stewed, baked. Special temperature regimen of dishes is not required. Salt is limited to 5-6 g per day, as it contributes to fluid retention, which also provokes pathological weight gain. It is recommended to consume 1-1.5 liters of liquid per day. Mandatory daily intake of combined multivitamins and mineral preparations for pregnant women

Menu for pregnant women

Bread and flour products: 100-150 g per day. This quantity includes: wheat bread of their I and II grade flour, yesterday's baking or slightly dried, dietary salt-free bread, wheat bread from wholemeal flour, bran bread, rye bread, unbread cookies and biscuit.

Soups: up to 200 g per reception daily. Recommended vegetable soups with a small amount of potatoes, cereals and pasta. Soups are seasoned with cream, low-fat sour cream, you can add chopped greens.

Meat and meat products: no more than 150 g per day. From low-fat varieties of beef and veal, rabbit and poultry meat (chicken, turkey - without skin), steam cutlets, dumplings, rolls, meatballs, zrazy, steam puddings are prepared. Beef stroganoff from boiled meat is allowed. After boiling the meat, you can bake or make aspic dishes.

A fish: low-fat species - no more than 150 g per day. Cod, icefish, pike perch, navaga, etc., can be boiled or cooked in the form of a steam soufflé or cutlets, quenelles, meatballs, fish puree, rolls, etc.

Milk and dairy products: whole milk - up to 200 g per day, if there are no problems with allergens and milk tolerance. Milk can be added to tea, porridge, milk soups. Non-acidic low-fat cottage cheese (100-200 g per day), low-fat kefir or yogurt, low-fat and unsweetened yogurts (also 100-200 g per day) are allowed.

Eggs: 1-2 pieces per week - soft-boiled, "in a bag", in the form of steam omelettes.

Fats: unsalted butter, including ghee. Vegetable oils are allowed only as an addition to meals, not more than 15 g per day.

Cereals and pasta: cereals - in the form of adding to soups. Loose cereals from buckwheat, pearl barley can be introduced into the diet only by reducing the bread. The same goes for vermicelli and other pasta: they can be added in small quantities to soups (if you do not put cereals in them) or occasionally used as a side dish (again, if you refuse bread and cereals on this day).

Vegetables: all varieties of cabbage, fresh cucumbers, zucchini, pumpkin, tomatoes, bell peppers, lettuce. Vegetables that can be eaten raw are best eaten that way. Recommended kohlrabi, carrots and ground pear, grated. Green peas, any beans, radishes, beets, boiled carrots are allowed in limited quantities, green onions, dill, parsley - as seasonings for dishes. Vegetables can also be prepared in the form of mashed potatoes, steam soufflés, puddings, cutlets, etc.

Snacks: salads from raw and pickled (after washing) vegetables, vinaigrettes, with the addition of boiled meat and fish. Jellied fish and meat. Low fat and unsalted ham.

Sauces: milk-fruit sauces, bechamel without flour breading with the addition of a small amount of butter or sour cream are allowed.

Spices: finely chopped parsley or dill, bay leaf, cinnamon, cloves (all in small quantities).

Fruits and berries: sweet and sour varieties in raw or boiled form, unsweetened compotes from them.

Sweets: in case of excessively rapid weight gain, sweets will have to be limited.

Beverages: weak tea with milk; unsweetened juices from fruits, berries and vegetables, diluted with boiled water; rosehip decoction.

Proper nutrition for a pregnant woman

Here are some simple tips to help you avoid problems with excess daily added grams:

The main principle of nutrition is moderation. Your portions should not grow with your tummy. The fact that there are two of you now does not mean that you should eat "for two." You need to leave the table with a feeling of slight hunger, and not with a feeling of complete, excessive satiety.

The main condition for the correct construction of the diet is that food should be of high quality and varied on a daily and weekly scale, while each individual meal should consist of one or two dishes. If you have a table in front of you, laden with a variety of dishes, you must resist the temptation to try each.

It is necessary to include in the daily diet as many vegetables, fruits and berries in their natural form as possible. A pregnant woman should consume fresh vegetables and fruits, berries, garden greens daily in order to provide her body and the developing fetus with mineral salts and vitamins in sufficient quantities.

It is better to eat traditional food, that is, characteristic of the strip of your permanent residence and your race. So, for residents of the middle lane, cabbage and apples are more familiar than oranges and pineapples.

It is not recommended to eat immediately after waking up and less than 2-3 hours before going to bed. The normal interval between meals is 4-5 hours. Try to keep your normal diet. If the food is taken on time, then your body will already be “ready” for its processing, and therefore, it will be better digested and assimilated.

Eat at least 4-5 times a day in small portions.

You can't skip breakfast or lunch.

A glass of water without gas half an hour before meals reduces appetite, and do not forget to watch for swelling!

Don't "eat" a bad mood.

Don't eat for company.

Don't be afraid to leave a half-eaten piece on your plate.

Do not eat up on the principle of "otherwise it will go bad."

Buy groceries from a pre-made list.

Don't buy food when you're hungry.

Read labels. Do not trust the beautiful words: “dietary”, “low-calorie”, but carefully read the data on the product label. Remember that "low-fat" or "fat-free" but sweet yogurt at the expense of sugar can undermine all your weight management efforts!

Prepare food without fat.

What pregnant women should not:

- Fresh bread, pastry and puff pastry products, cream, cream cakes, cakes, chocolates, sweets, gingerbread and other delights of confectioners.

Condensed milk, ice cream, milkshakes.

Cheeses and fermented milk products with high fat content, sweet yoghurts, puddings, glazed cheese curds, curd masses, curd casseroles, cheesecakes, cheesecakes and more.

All food related to "fast food".

Fatty varieties of meat and fish, lard, goose meat, duck, internal organs of animals (liver, kidneys), brains, smoked meats, sausages, canned meat and fish. Herring, salted and smoked fish, caviar.

Whole concentrated meat, fish, mushroom broths and sauces.

Any fried or deep fried food.

Hard boiled and fried eggs.

All mushrooms.

Sweet types and varieties of fruits and berries, such as grapes, melons, pears, bananas.

From vegetables - potatoes in any form.

Spicy and salty snacks; canned meat, fish and vegetable snack bars. Especially in tomato sauce.

Strong tea, coffee, cocoa.

Seasonings and spices: red and black pepper, mustard, horseradish, vinegar, cloves, mayonnaise, ketchup.

The course of pregnancy is a complex and very exciting issue for any woman. Expectant mothers during this period allow themselves to eat an extra piece of something tasty. They argue this by the fact that the baby asks for a treat. After frequent errors in the diet, excess weight usually appears.

Why is the expectant mother recovering?

A woman may gain weight during pregnancy for several reasons:

A greatly changed hormonal background provokes an increase in appetite several times. During this period, the concentration of progesterone and prolactin increases significantly. These female hormones affect the area in the brain responsible for appetite and can provoke a brutal appetite. Progesterone also affects water and mineral metabolism. It is with this that the insatiable craving of pregnant women to eat a pickled cucumber or a piece of herring is connected. If the expectant mother is expecting a boy, she will almost certainly be drawn to salty much more often. This is due to high progesterone levels.

Significant weight gain. During pregnancy, a woman usually gains at least 5-6 kg. This is absolutely normal. The weight of the future baby (about 3 kg), the volume of amniotic fluid (up to a liter), and the weight of the placenta (about 700-800 g) are added to the total mass. With multiple pregnancy, when the mother is expecting twins or twins, these values can increase by 1.5 - 2 times. It turns out that the physiological increase can be about 10 kg.
Excessive consumption of fatty and high-calorie foods provokes the deposition of fat on the abdomen. Significantly increased body fat. We can say that it is good. Fat protects the baby from possible shocks and concussions (like a pillow). However, it can cause severe harm to both mother and child. When there is too much fat, it strongly compresses the diaphragm. This may interfere with breathing. In this case, it is very difficult for a woman to breathe, especially when walking fast. She is often short of breath.

For a child, this is dangerous because the fat begins to put pressure on the womb, where it is located. The large blood vessels that carry nutrients from mother to baby are compressed.

What foods reduce excess weight during pregnancy?

The menu for pregnant women should be compiled very competently. The need for all nutrients, vitamins and microelements increases significantly. It is also important to increase the calorie content of the diet (up to 2500 - 3000 kcal per day). However, this does not mean at all that you need to increase the calorie content with buns and fried pies!

There are a lot of products that allow you to reduce excess weight. Using their combinations, you can cook delicious and healthy meals for mom and baby.

An excellent replacement for Snickers is a handful of walnuts and a couple of slices of dark chocolate with a high cocoa content.

There is virtually no sugar in such chocolate, which significantly reduces the risk of extra centimeters on your waist. Eating chocolate every day is not recommended. This is a fairly fatty product, and you should not use it very often.

Nuts and fruits during pregnancy are needed not only for mom, but also for the baby. Gynecologists prescribe multivitamin complexes immediately after a pregnant woman is registered with a dispensary. It is recommended to take vitamins daily. The child, being in the mother's tummy, actively grows and develops. This growth is the fastest and most active in all human life. For normal development, vitamins and minerals are needed. Mom also needs them - for her immunity.

Fruits contain a huge amount of different vitamins. They contain a lot of potassium, magnesium, vitamin C. These are excellent helpers in the formation of a healthy child's body. Every day, mom should eat at least three servings of fruits of different types. It is better to choose not too sweet fruits. Limit the consumption of persimmons and bananas during pregnancy. They are too high in calories, you can put on a lot of weight.

What foods cause obesity?

In order to remain slim and beautiful throughout pregnancy, you should limit the use of:

Fatty, salty, fried and smoked foods. Salty and smoked foods can increase swelling. Fried food is too high in calories. After regular consumption of foods fried in butter or vegetable oil, an increase of 3-4 kg is ensured.
Sweet carbonated drinks. They have too much sugar. At the same time, they are very quickly absorbed into the bloodstream, causing a sharp rise in insulin. An increased amount of insulin in the blood is very dangerous for the body of a pregnant woman. She may already have diabetes during pregnancy.
Instant coffee. Drinking coffee increases thirst in the body and can contribute to high blood pressure. Too much water also leads to swelling and weight gain.
Chips, crackers and snacks. These sweets, which expectant mothers often eat in batches, also provoke the appearance of extra pounds. They contain a large amount of salt. They usually contain few natural ingredients. The composition is 98% synthetic. The use of a large number of such products can adversely affect the development of the fetus.
Sweet and floury dishes. It is quite acceptable to include durum wheat pasta in the menu. However, it should not be used more than 1-2 times a week. It is better for expectant mothers to forget about the existence of pies, pancakes and donuts.

Balanced Diet

The only correct diet that can help get rid of extra pounds without harm to the child is a healthy diet. This system is time-tested and approved by all doctors in the world.

Make a menu for the week on your own or seek professional advice. This will help you figure out what foods you should always have in the fridge. Keep in mind that it is better to eat at least 4-5 times a day. Schedule all meals, focus on the regimen. Be sure to start with breakfast! This is the most important meal of the day.
Fried foods should not be eaten frequently. For cooking, it is better to choose stewing or steaming. If you want to fry something, it is better to use a grill or bake food in the oven. A multicooker, a double boiler will become excellent helpers for a future mother. They are very convenient to cook various dishes without the use of oil.

Any alcoholic drinks are strictly prohibited. Alcohol greatly provokes appetite and makes you eat much more. Not only strong drinks are banned, but also beer and wine. They negatively affect the fetus and can even lead to the development of anomalies or the appearance of deformities.
Try to chew your food thoroughly. So you won't eat a very large portion. In this case, saturation will come much faster. The finer the food is crushed, the easier it is to digest. The baby will quickly receive all the nutrients, and this will positively affect his growth and intrauterine development.

Do not lie down to rest immediately after eating. It is better to sit or walk around the apartment for a while. So the food will evenly enter the stomach and will not cause digestive disorders. Developing in the womb, the baby actively presses on the diaphragm. This contributes to some tightening of the stomach. Lying down after a heavy meal causes belching or nausea.
Try to eat at the same time. This normalizes the functioning of the gastrointestinal tract. All the nutrients necessary for the development of the child will come evenly, at regular intervals.

Weight loss at different stages of pregnancy

Losing weight in the earliest stages of pregnancy is much easier than later.

First trimester

In the first trimester, you need to include as many protein foods as possible in the diet. At this time, the baby is developing all the vital organs. For proper development, many protein molecules (more precisely, their components - amino acids) are required. With a deficiency of certain amino acids, the development of organs can be impaired. This is a very dangerous condition, as defects and anomalies appear in the organs.

Second and third trimesters

In the first and second trimester, try to eat more protein foods (chicken, turkey, fish, beef, lean pork and dairy products). You can use beans. They contain a lot of vegetable protein. But don't overdo it!

Excessive consumption of peas or beans can cause excessive gas and bloating. This adversely affects the baby.

From the middle of the second trimester and the entire third trimester, it is important to pay special attention to the numbers on the scales. If the expectant mother is fond of salty foods, severe swelling and weight gain may occur. Edema often appears on the legs. Moving in this case will be very difficult. May swell the face. Usually in such cases, doctors recommend using diuretic herbs and completely eliminating foods that contain a lot of salt. Cranberry or lingonberry juice are great helpers in the fight against swelling!

In order not to have to desperately lose the kilograms gained during pregnancy, you should monitor your diet daily without harming the baby. There is everything, just indulging your whims, you can’t! Moreover - during pregnancy it is even dangerous. Many foods increase the likelihood of a child developing various diseases and anomalies.

Pregnancy is a special period in the life of every woman, when the health of the unborn child directly depends on the mother. Previously, obstetricians and gynecologists were of the opinion that pregnant women should not focus on their weight, but it was enough to control weekly weight gain.

Indeed, strict diets are strictly contraindicated for expectant mothers, but with a competent approach to weight loss, especially for overweight women or women who were obese before pregnancy, the desire to lose weight is fully justified.

How many kilograms does a pregnant woman need to gain weight

Weight gain is an inevitable consequence of bearing a child, but this does not mean that all women should definitely lose weight.

The weight gain of the expectant mother in the range of 10-12 kg is physiological and is due to the following factors:

The weight of the fetus is an average of 3.5 kg.
Amniotic fluid - 1 kg.
Uterus with fetal membranes - 900 g.
The mass of the placenta is 700 g.
Increased blood volume - 1.5-1.8 kg.
Intracellular fluid of a woman - 1.5 kg.
Increase in mammary glands and subcutaneous fat - 3.5-4 kg.

From the second trimester, a pregnant woman gains approximately 350-400 g per week. Weekly weight gain of more than 500 g is a cause for concern. Thus, by monitoring the readings of the needle of your scales during pregnancy, you can control your weight gain.

General rules for weight loss during pregnancy

Rule number 1. Diet taboo. When losing weight, expectant mothers should not experiment with strict diets, since by restricting a woman in nutrients, they cause irreparable harm to the health of the pregnant woman and the unborn baby.
Rule number 2. Say yes. The basis of losing weight should be based on a rational and balanced diet that provides the mother and baby with all the necessary vitamins and nutrients.
Rule number 3. Diet. It is necessary to eat 4-5 times a day in small portions every 3-4 hours. The last meal is recommended to be done 3 hours before bedtime.
Rule number 4. Control your appetite. You should not follow popular prejudice and eat a future mother for two on a par with an adult man. It is enough to increase the usual daily calorie intake by 200-300 calories, which is equal to a diet with an energy value of 2000-2300 calories.
Rule number 5. Water balance. In the first two trimesters of pregnancy, a pregnant woman should adhere to the usual water balance and drink 1.5-2 liters of pure water per day. In the last trimester, in order to avoid edema, it is worth limiting salt intake to 1.5 g and liquids to 1-1.5 liters per day.
Rule number 6. . Fasting days will help control weight during pregnancy. It is recommended to arrange such days no more than 1 time per week. The energy value of such a day is about 1000 calories. One or more products can be selected for unloading. You can arrange a one-day mono-diet on fresh or stewed vegetables, seafood or fruits. The most popular are monoloads on cottage cheese, kefir, green apples and buckwheat porridge. Protein fasting days are suitable only for women who do not have kidney problems.

The benefits of losing weight

The positive aspects of losing weight during pregnancy can be considered the following:

The combination of weight loss with physical activity will improve night sleep, make it deeper and longer. This helps to increase daily energy and performance.
Physical exercise reduces the risk of developing gestational diabetes, a dangerous disease in which sugar levels exceed normal levels throughout the entire period of carrying a baby. Diabetes provokes pathological complications at the birth of the fetus.
Giving your preference to fresh fruits and vegetables rich in vitamins, you will imperceptibly lose extra pounds, preventing weight gain in the future.

Cons of losing weight

If you intend to lose weight through a diet, then you should immediately abandon this idea. It is worth adhering to exclusively proper nutrition, devoid of negative consequences for the body of the expectant mother, in contrast to diets.

Some consider the slow loss of kilograms as a minus of proper nutrition, in contrast to the rapid effect of diets. Nutritionists, on the contrary, are of the opinion that this is not a minus, but an undoubted plus of proper nutrition, gradual weight loss is the key to a long and reliable result.

Who is strictly forbidden to lose weight

Women with normal or underweight.
Women with threatened miscarriage.
Pregnant women with somatic diseases (diabetes, etc.).
Pregnant women with intrauterine growth retardation syndrome (IUGR).
Women with any obstetric pathology.

If necessary, a decrease in the weight of a pregnant woman is carried out only under the supervision of a specialist.

The following body shaping methods are strictly prohibited:

All types of diets and are strictly prohibited.
Taking diet pills, diuretics, laxatives.
Taking various dietary supplements (BAA) with an unknown composition and dangerous side effects (coffee for weight loss, Goji berries, "magic pills", etc.).
Heavy power loads excluded.

Diet for pregnant women

During the bearing of a child, women complain of an increase in appetite and a constant feeling of hunger. In order not to harm the health of the fetus and your figure, you must adhere to the basic postulates of proper rational nutrition.

Nutritionists recommend dividing the entire daily diet into five meals, of which three meals: breakfast, lunch and dinner should be complete. Between the main meals, two light snacks of fruit, juice or kefir are allowed.

During gestation, the body's need for vitamins and macronutrients increases. In connection with the increase in the volume of the circulating blood of a woman, and the growth of the blood vessels of the fetus and placenta, there is a need for an increased formation of red blood cells. For their maturation in the red brain, iron is needed in the order of 30 mg per day and folic acid.

For the development of strong bone and dental tissue of the baby and his mother, calcium and vitamin D are vital.

What foods contain the above vitamins and minerals:

High iron content is found in red meat (beef, veal), liver, apples, legumes, eggs and leafy vegetables.
All dairy products are recognized as leaders in the presence of calcium: milk, hard cheese, kefir, sour cream, yogurt, cottage cheese, heavy cream (for maximum absorption of calcium, the fat content of these products should be at least 9%).
The source of folic acid are fresh green vegetables: asparagus, broccoli, spinach, lettuce.

Prohibited Products

It is strictly necessary to exclude from your menu for the period of pregnancy products that have a harmful effect on the health of the baby.

The following products are banned:

Alcoholic and alcoholic drinks.
Fatty meat, fried and smoked foods.
All kinds of sauces and seasonings: mayonnaise, ketchup, mustard, etc.
Carbonated drinks: lemonade, kvass, soda, etc.
All types of canned goods.
Packaged juices.
Sausages, sausages, sausages, etc.
Salty and spicy foods.
Sweets, cakes, pastries, buttercream confectionery.
Coffee and caffeinated drinks, strong tea, cocoa.
Raw eggs and milk.

Physical exercise

I trimester of pregnancy

If you were active before pregnancy, you can continue to maintain your previous level of physical activity with the permission of your doctor. If you intend to lose a few extra pounds while in position, then 3-4 sessions per week of medium intensity, lasting at least 40 minutes, will suit you.

If before pregnancy you were not friends with sports, then it's time to fix it. For beginners, sports such as swimming, walking, elliptical training and water aerobics are excellent choices. These loads are absolutely safe for the baby.

II trimester

Physical activity in this trimester you should choose according to your well-being. If you are energetic and full of energy, then you should stick to the old training schedule: 3-4 workouts per week.

If you feel a breakdown, malaise, fatigue, then you should reduce physical activity and rest more. All exercises in the supine position are strictly prohibited.

III trimester

In the last months of bearing a child, despite the vigorous state of health, it is worth reducing your previous physical activity. At this time, any weight lifting and strength training is prohibited. Give preference to classes, stretching,.

If you are experiencing a lack of movement, spend your energy on daily activities.

Prohibited activity

Not all sports are good for pregnancy. Some of them are completely dangerous for the health of the baby and can cause premature birth.

Diving, horseback riding, basketball, volleyball, ice skating and skiing are considered unsafe during gestation and increase the risk of threatened miscarriage.

Weigh yourself once a week in the morning on an empty stomach after going to the toilet in a minimum of clothing. Try to keep track of your body weight on the same scales. You should not weigh yourself every day or, even worse, several times a day, because it is known that the daily weight fluctuation can be up to two kilograms.
Eat only while sitting at the table. This will help you avoid unnecessary snacking.
Train yourself to eat at the same time. The human digestive system is designed in such a way that it remembers the impulses sent by the brain to the stomach while eating. So, during a meal, more digestive enzymes and juices in the stomach will be reflexively released, which will improve the digestibility and assimilation of products.
Blue dishes will help reduce appetite. Use this simple advice, and you will be able to better control your appetite.
Don't skip meals. By making a large gap in food, the next time you eat much more than usual. Systematic overeating leads to a set of extra pounds.
Get food. In it, you must paint everything eaten per day in grams. Thus, it will be easier for you to track the daily calorie content of the diet and prevent it from being exceeded.

The most important advice that should be remembered by those who lose weight once and for all is that you should not treat the process of weight loss as a punishment. Approach this issue wisely. Use the above information, and then losing weight will not only be safe for you and your baby, but also comfortable.

Somehow it turns out that people around pregnant women are treated as if they were seriously ill. Any desire of a future mother is perceived as a law, be it crazy and terribly harmful both for herself and for the unborn baby. Some suddenly feel an irresistible desire to drink beer, others can put a whole cake with cream in their stomach in one sitting, and still others overeat with pickles or pickled vegetables, consuming a three-liter jar per day. Those close to all these culinary perversions look with a touching smile, they say, what can you take from her? If a pregnant woman wants it, then the baby wants it!

What causes weight gain during pregnancy and what are its consequences?

However, such indulgence does not carry anything good. If we add to this the restriction of mobility, sometimes bordering on the constant stay of the future mother in a lying position, then it is very easy to imagine the image of this lady in the second half of her pregnancy:

increased weight
ugly fat deposits all over the body
excessive fetal weight gain
ugly stretch marks both on the stomach and on the chest, arms, legs and even the back.

What's with the looks! Often such women are not even able to give birth on their own, sometimes a child is born with asphyxia or other disorders. And the reason for everything is excess weight during pregnancy.

This means that you should carefully monitor changes in weight throughout the entire period of bearing a baby. By the way, doctors require that in the first trimester the lady gain about 1.5 - 2 kg in weight, later weight gain of 300 - 500 grams per week is allowed. If you strictly follow their recommendations, then it will not be difficult for a woman to return to her prenatal form immediately after childbirth. But if a woman has already managed to gain extra pounds, which she herself is not happy about, then she would need to lose weight, but how?

The first rule is that you cannot use strict diets that non-pregnant women use during weight loss. Nutrition should be balanced, varied and sufficient. Another thing is that you should carefully consider the menu, given your condition. Of course, a doctor observing the bearing of a child will definitely advise his patient which foods she should eat and which should be avoided. But it's not a sin to remind again.

There is a deeply erroneous misconception that whatever a pregnant woman wants, she should not be denied. This is based on the fact that any strange desire has a certain foundation under it. For example, the addiction to eat pickled cucumbers or sauerkraut indicates a lack of potassium in the woman's diet. But, unfortunately, the use of these products will bring a lot of harm, because:

a) the spicy taste of the marinade helps to increase appetite,
b) excess salt provokes an increase in fluid intake and its retention in the body.
c) together, this contributes to the weight gain of the pregnant woman and the fetus, as well as swelling of the limbs.

Therefore, instead of spicy sour-salty vegetables, you should try to include more foods rich in this trace element in your diet - so the harmful desire will gradually come to naught. The following foods are rich in potassium:

- dried fruits
- all fruits that have an orange color
- pumpkin
– melon
- watermelon
- avocado

In order for the food to be tasty, healthy, and also contribute to weight loss during pregnancy, you can:

indulge in assorted freshly squeezed juices, mixing several types of both fruit and vegetable juices,
prepare salads using fresh carrots,
cook vegetable soups
cook low-fat meat or fish dishes for a couple
legumes or buckwheat are suitable as a side dish.

The second way to lose weight during pregnancy

A second "veto" should be imposed on the use of the following drugs as a means for weight loss:

pharmacy teas for weight loss
dietary supplements for weight loss
medicinal laxatives.

Of course, daily stools and sufficient urination contribute to the cleansing of the body and weight loss, so you need to monitor this with great care. However, all these drugs contain herbs that cause spasms of the rectum in order to cause the removal of feces. But spasms can also spread to the uterus, which is in close proximity to the intestines, which is fraught with premature birth or miscarriage.

What to do for regular bowel movements:

It will be very useful to take on an empty stomach a teaspoon of sunflower oil and a glass of fat-free kefir at night and in the morning.
If these actions do not help, you can use a small piece of soap introduced into the anus.
In the most extreme case, you can do a small enema.
In the latter case, sometimes doctors prescribe castor oil to patients.

The third way to lose weight

As for the third method, it can be divided into 2 main parts:

1. Daily shower - it also greatly helps to remove unnecessary toxins from the body.
2. Reasonable physical activity, such as:

hiking outdoors,
simple pleasant dances to calm light music.

And it remains only to wish dear mothers: be healthy and happy! And may your future kids also be always healthy and happy!