How not to get better in the last two months of pregnancy. How to eat during pregnancy so as not to gain weight. Overweight during pregnancy: stories on this topic

Some believe that women during pregnancy need to eat much more food, that is, eat for two. But this is an erroneous opinion, because of which a large number of pregnant women recover greatly in 9 months of bearing a child. And while some only get pretty cheeks, for others, overeating and being overweight can be detrimental to well-being.

In today's material, you will learn how not to get better during pregnancy, read the reviews of expectant mothers about how they managed not to gain excess weight while waiting for a meeting with a baby.

Excess kilograms can adversely affect both the well-being of the pregnant woman and the development of the fetus. Any woman can recover during this period. Before talking about how not to gain excess weight during pregnancy, you need to talk about what causes weight gain.

Causes of weight gain

It should be borne in mind that the weight of pregnant women is growing not only because of the food consumed. Do not forget to consider the following indicators:

• A mature fetus that weighs 3-3.5 kg. (sometimes more).
• The weight of amniotic fluid is about 2.5 kg.
• The enlarged uterus, umbilical cord and placenta contribute - a total weight of up to 4 kg.
• Also, the expectant mother's mammary glands increase.
• The physiological increase is formed by the volume of circulating blood.
• And directly the fat layer itself, which during pregnancy is mainly deposited on the buttocks and abdomen. These supplies are needed in order to protect the child.

Reasons for being overweight

1. Often the cause of excessive fullness of a pregnant woman is hormonal background. It's no secret that this "dirty thing" causes overeating and, as a result, an increase in body fat.
2. Low physical activity. Of course, it is difficult to lead an active lifestyle with a huge belly (we are talking more about the last trimester of pregnancy). Nevertheless, all doctors agree that expectant mothers should not lie on the couch all the time. That is why experts advise pregnant women to regularly walk and, if possible, do physical exercises. This is another secret of how not to get better during your pregnancy.
3. Problems associated with mental imbalance. All the same hormonal background causes increased anxiety and anxiety for the slightest reason. As a result, a woman begins to consume food not only to provide herself and the baby with useful substances, but also perceives it (especially sweets, fatty and salty foods) as an antidepressant. But this is just an illusion. You yourself must understand that jamming problems is not their solution.

Effects

Excess weight of a woman expecting a child can lead to such unpleasant consequences as:

• toxicosis (gestosis) in the last months of pregnancy;
• metabolic disorders (overeating slows down the metabolism, that is, you will not only gain more kilograms during pregnancy, but it will be difficult to get rid of them after childbirth);
• development of hypertension;
• edema (including internal);
• varicose veins;
• shortness of breath when walking while carrying a baby;
• discomfort and pain in the spine, increased risk of injury to the joints;
• hemorrhoids and constipation.

Weight norms

Many expectant mothers are concerned that they are recovering too quickly. On average, a pregnant woman should gain 50 g per day. Starting from the second month, you should add 100-200 g per week. The optimal weight gain in the third trimester is 300-500 g in 7 days. With the help of simple calculations, you can calculate whether you fit into the norms for weight gain.

Often, thin women gain more during pregnancy than girls with an average weight. This is normal as the body tries to make up for the lack of body weight. In this case, the norms are as follows: up to the 20th week - 0.5 kg, up to the 32nd week - 5.5 kg.

On average, by the end of the 40th week of bearing a child, a thin woman can recover by 11-12 kg. At this time, ladies with a standard figure can add 10 kg, and expectant mothers who were overweight before pregnancy are advised to gain no more than 6 kg. for all 9 months.

Check if you are gaining weight too fast.

Table of weight changes by months

weekly weight gain chart

If body weight increases rapidly during pregnancy, and excess weight prevents you from living a full life, although you adhere to a balanced diet, you should seek the advice of a doctor. Excess body weight can provoke not only shortness of breath when walking, but also adversely affect the formation of the fetus.

How not to gain excess weight?

Nutrition

• Throughout the nine months, you must adhere to a healthy diet. This habit will not let you get better. Immediately discard the idea of ​​\u200b\u200b"sit down" on a strict diet. Such a menu will not bring benefits to you or your baby.
• Overeating during pregnancy is extremely harmful. You need to eat small meals, but often (5-6 times a day). This will allow you not to stretch the stomach and avoid uncomfortable, painful sensations in the abdomen. It also makes it easier to control your weight.
• In order not to get fat during pregnancy, it is necessary to abandon easily digestible carbohydrates. First of all, they include sweet treats and fast food. This food is not only high in calories, but also has absolutely no nutritional value. In order to get rid of the feeling of hunger, it is better to eat a portion of porridge, which will energize.
• Observe the drinking regime. It happens that our body perceives thirst for hunger. Therefore, if you recently ate and felt hungry again, drink a glass of clean water. If the sensation has not gone away after 15 minutes, you can arrange a light snack (for example, in the form of nuts and a handful of dried fruits).
• Refusal of smoked meats and sausages will benefit. Replace them with poultry meat. Then not only weight will be normal, but also the condition of all internal organs.
• In order not to get better during pregnancy and not to know problems with the functioning of the gastrointestinal tract, it is recommended to include fiber in the diet, which is found in vegetables and herbs.

Physical activity

Anyone who thinks that it is impossible to engage in sports during pregnancy is mistaken. If the expectant mother feels good, she has no threat of termination of pregnancy or any contraindications to physical activity, fitness will only be for the benefit of health. Of course, you should not exercise with the same intensity as before pregnancy. But the lack of movement is no less harmful than excessive exercise. Sports will help you feel cheerful, cheer you up and prevent you from gaining excess weight.

Eliminate sports in which you can get injured and too active jumping exercises. Otherwise, after consulting a doctor, you can safely do what your soul lies in. Listen to your well-being, do not do what causes discomfort.

In the absence of contraindications, pregnant women are recommended the following types of physical activity that will help not get better:

• yoga (with the exception of “inverted” poses, twists and asanas, in which the press is strained);
• swimming and water aerobics;
• pilates and fitball exercises;
• Kegel exercises;
• walking (Nordic walking with sticks as well);
• breathing exercises (with the exception of some complexes prohibited during pregnancy).

All households remove increased attention to a pregnant woman - either the husband will bring something tasty, then parents, then brothers and sisters. Thus, you gain the prescribed weight and a little more on top.

pregnant woman important track your weight, because depends on him not only her health, but and baby health. Indeed, in the presence of l overweight childbirth can be difficult, may rise pressure, there may be discomfort in the stomach and intestines, may develop diabetes.

The question arises - how not to get better during pregnancy?

Let's reason.

First you need to know where the nutrients consumed by the pregnant woman are wasted.

They spend on:

- for the restoration of body tissues women who are expecting a child, and the formation of the baby's body;

- on the reproduction of the energy necessary to ensure the vital activity of the mother's body.

When an insufficient amount of calories is consumed, a deficiency of nutrients occurs, which negatively affects the development of the baby, leads to the appearance of congenital anomalies of the fetus.

Pregnant th woman should consume 2500 - 2800 kcal.

Nutrients required by a pregnant woman:

- Proteins are a building material, helping to create new tissues, organs. It is especially important to consume proteins in the second trimester of pregnancy (active growth of the fetus) - from the 5th month of pregnancy - up to 100 g of protein daily. Also, you need to eat foods that are of animal origin, because they have essential amino acids - their body does not reproduce on its own.

AT daily 100 g of protein includes: 60% animal protein (up to thirty percent of meat, lean fish; twenty five percent dairy products, five percent eggs). For example: 100 g of veal or 200 g of pollock; 100 g low-fat cottage cheese; 50 g cheese), forty percent vegetable protein (vegetables, fruits, grains and legumes, cereals).

With insufficient caloric intake a pregnant woman's diet will be low in protein, which leads to a delay in fetal development.

- Fats - they should be in the diet at least eighty grams ( thirty percent of which - vegetable - for example, 30 g of unrefined vegetable oil every day).

Fats are a source of polyunsaturated fatty acids, when they are deficient in unborn child will be broken development of the retina, brain.

Also, fats will help the absorption of fat-soluble vitamins A and D.

Animal products, more precisely x olesterol is necessary for the synthesis of many maternal hormones and unborn child.

- Carbohydrates - a pregnant woman needs them as a source of energy. We consume them at least 400 g per day.

Be sure to eat bread, which is a source of vitamins of group B (coarsely ground rye).

With a tendency to be overweight, need to be regulated the amount of carbohydrates in the diet.

Eat 50 g of black and white bread per day (it turns out seventy percent carbohydrates) and we get another thirty percent with the help of fruits.

Should be limited in diet“harmful” carbohydrates: sugar, sweets, bread made from premium flour, refined vegetable oil, chocolate.

What minerals are needed for a pregnant woman:

- Iron. "Heme" iron found in meat, it is associated with protein. This mineral participates in metabolic process, the formation of blood cells, the work of muscles. Iron is very well absorbed by the body precisely contained in meat - out of 100 g. meat assimilated so much iron, as from 2 kg of apples.

If there is not enough iron in the body of a pregnant woman, anemia will develop, there will be a violation of the supply of tissues with oxygen to the mother and child.

— Calcium — it is a building material for fetal bone tissue. With a lack of this element in the body, a pregnant woman develops caries, osteoporosis, brittle bones.

Calcium is found in: milk, dairy products (kefir, fermented baked milk, yogurt, cottage cheese, cheese).

Norm per day: 100 g of cheese or 0.5 l. milk, or 0.5 l. kefir.

- Phosphorus ( one and a half grams per day) and magnesium (0.45 g) - they go to the formation of the bones of the fetus and nervous system on the functioning of the nervous system.

Phosphorus is found in: pink salmon, mackerel, cod liver, dried mushrooms, green peas, black caviar.

seventy percent f osphorus is absorbed into the intestines from animal products, the remaining thirty percent from vegetable.

Magnesium is found in: seaweed, watermelon, wheat bran, raisins, oatmeal, beans, millet, peas, buckwheat, pearl barley, mackerel, squid, egg.

Norm per day: testicle, 100 g of bread, cooked from wholemeal flour, oatmeal cooked in milk (50 g. herculean groats and one hundred and fifty grams milk), 100 g of watermelon.

But unfortunately not all vitamins and minerals can be "taken" from food, which means must drink in vitamin-mineral complex, it will provide the pregnant woman with good health, and the baby will develop properly.

But, welcome vitamins will not release you from the need to consume the proteins, fats, carbohydrates that the body needs.

If your diet is not balanced- a weak child is born, and you won't have the strength to childbirth and recovery after them.

Do not eat "for two" - just eat right. Otherwise, there will be: overweight, toxicosis, edema, protein in the urine, hypertension. Also, due to the increase in weight, the fabric will lose t elasticity, because they will have a lot water and fat, and it will be difficult for you to give birth and lose weight after childbirth.

Control weight 2 times a week.

AT about the time of pregnancy don't get better more than 8 - 12 kg.

During first trimester pregnancy, weight may not change, you can even lose weight due to toxicosis by a few kilograms.

Usually, the above weight should be gained from the 4th month of pregnancy (300 g per week). If a you started typing more - can't eat too much.

AT During pregnancy, fasting days can be observed only with the permission of the gynecologist.

We remove harmful products from the diet, limit amount of sweets baking.

Indications for compliance unloading days during pregnancy:

excess weight ,

late preeclampsia (increased blood pressure, edema, protein in the urine),

inclinations to edema,

uneven weight gain.

We do a fasting day once a week, eating a daily amount of food for 6 meals (break between which 4 hours).

The last time we eat at 18.00.

Often, fasting days observe only from 28 weeks of pregnancy (when the organs and systems of the fetus are formed).

Types of fasting days during pregnancy:

apple fasting day - we eat 1.5 kg of apples in 6 doses;

milk fasting day - we eat 0.5 kg of low-fat cottage cheese and drink 1 liter. to ether for 6 receptions.

Reminder: during pregnancy activity increases metabolism, digestive tract, liver, kidneys, therefore, if you are not eating right - a child after birth may develop an allergy.

"Dangerous" foods that provoke the development of allergies(from second pregnancy):

- products which provoke histamine release - strawberries, tomato, cocoa, chocolate, citrus fruits, shrimp, etc.;

- products, comprising extractives, which increase appetite - meat and fish broths, onions and garlic;

- products in which there is a lot of salt, spices, spices - fish, canned food, sausage, sausages;

- products, which include preservatives, dyes, flavors - soft drinks, sweets;

- alcoholic products.

How not to gain weight during pregnancy - rules

How not to gain weight during pregnancy - the rules

not eat for two. Remember baby get all the substances he needs from your blood. BUT these losses are necessary supplement with a balanced diet. Therefore, we eat often and little by little.

not you can eat a large number of salty. To remove toxicosis, use - grapefruit, apple, cranberry juice. Otherwise, it will overload of the kidneys and edema, excess weight will appear.

Need more move, because A healthy pregnant woman can benefit from moderate physical activity to avoid gaining weight during pregnancy. But remember, sometimes a pregnant woman still needs to lie down (if there is a threat miscarriage, finding the uterus in good shape, the presence of problems with the attachment of the placenta).

Not It’s okay to overeat, because the baby doesn’t need it, and after giving birth you won’t fit into your clothes.

Not You can endure hunger, if you want to eat - just eat dried fruits, nuts, cottage cheese, cheese - you will not get better from them.

Don't want to gain weight read calories, according to the tables of caloric content of products on the Internet.

You need to walk a lot, walk. In the heat - in the morning or in the evening. Into the cold at any time of the year, you can walk at any time, provided that: you warmly dressed, have non-slip shoes.

Walk up the steps, this will keep the muscles in good shape (to facilitate childbirth).

Pregnancy is not a disease and a reason to lie on the couch in order not to gain excess weight, you need to perform simple e physical exercises or a set of exercises for pregnant women (contraindication - complications of pregnancy). Also swim, practice yoga for pregnant women, fitness, water aerobics. This is helps maintain elasticity body, flexibility, muscle tone. Then you save harmony, tighten the figure after childbirth, as well as ensure the successful development of the baby and prepare the body for childbirth. Before choosing a training program consult with your gynecologist, as there are contraindications to fulfill some physical exercise.

Buy a scale showing your weight in grams, and monitor your weight regularly you are writing the testimony in a notepad. Calculate your weekly weight gain. Also, you can write down other parameters: the girth of the thigh, arms, legs.

If you ate recently, but remained hungry - drink a small amount of water, compote, fruit drink, freshly squeezed juice diluted 1:1 with water, fruit drink, herbal tea, green tea, dried fruit compote.

We find a hobby: we knit, we embroider, we make soap, we draw, etc.

We communicate more often with family and friends (to get rid of depression, anxiety, increased appetite).

We replace harmful foods with healthy ones: fatty, fried, pork - boiled chicken or turkey, rabbit, sea fish; chips, crackers for milk, cheese, cottage cheese; b eaten bread on black; sweets and sweets - for dried fruits and fruits.

If you have eaten but feel hungry but you didn't leave- wait 20 minutes and understand that you are full (because the brain tells the stomach that you are full).

Get enough sleep, because the deficit The body compensates for sleep with a set of calories.

You need to eat often (5 times a day - three main meals + 2 snacks), in small portions). At night you can drink a glass of kefir to improve digestion and eliminate the risk of overeating.

Need to organize diet: that is, you need to alternate various foods and dishes. P example: we have lunch with soup (noodles, borscht, etc.) and salad.

For breakfast, you should get 30% of your daily calorie intake, for lunch - 35%. For breakfast and lunch, it is better to eat proteins (meat, fish), and it is better to dine with dairy products or vegetables - fruits.

If there is a predisposition to edema, salt the dishes less.

Instead of rolls and sweets - we eat sweet fresh fruits, dried fruits or nuts.

With a strong desire to eat sweets - allow yourself this, but do not dial more one and a half kilograms per month starting from the twelfth week of pregnancy, because this can adversely affect on the development of the baby.

Watch work intestines - to improve digestion in the morning on an empty stomach, drink a glass of water with prunes (so you avoid constipation and the intestines will not press to the uterus). Also, it is necessary to drink kefir and fermented baked milk, which contain bacteria that improve the intestinal microflora and remove toxins. Also, to normalize digestion will help: cereals, wholemeal bread, fresh vegetables, fruits, berries.

Diet calorie content pregnant woman:

first trimester - 2000 kcal,

second trimester - 2500 kcal,

third trimester - 3000 kcal.

From The diet of the expectant mother depends on both her health and the health of the fetus.

The diet should be balanced, of course, the minimum part of it can be cakes and other goodies, but you should refuse crackers, chips, alcoholic drinks, sausages and other harmful products!

Allowed products:

meat,

bird,

fish,

cottage cheese,

porridge,

milk products,

vegetables,

fruits,

berries .

Prohibited Products:

canned soup and vegetables,

packaged juice,

sugar (replace fructose),

sweets (they have a lot of dyes and food additives),

margarine,

salt (after all, it retains fluid in the body, contributes to the appearance of edema),

Black tea,

coffee,

alcohol,

industrially produced sauces (mayonnaise, ketchup, marinade, etc.),

fast food,

sweet soda,

sausages and sausages,

crackers,

chips.

If you won't eat forbidden foods then you will gain a little weight, which you will lose a couple of months after giving birth.

Fractional diet, in small portions, five times a day.

It is not advisable to eat after 19.00, but, when feeling hungry, it is allowed to eat a small amount of dried fruits, cheese, berries.

Reminder :

pregnant women should not eat on the go,

can't eat fast

you need to chew your food thoroughly

Eat only when you feel hungry.

Causes of weight gain during pregnancy

Pathologies due to which you dramatically gain weight:

preeclampsia, those. late toxicosis ( symptoms: presence pain in the lower abdomen, lower back pain, premature detachment of the placenta);

Dropsy, those. excess amount fluids in body tissues symptoms: weight increases by 1.5 kg per week, otyo ki). Appears due to kidney problems.

What to do if the weight has crossed mark of 12 kilograms and growing:

not to panic,

change your diet,

do vigorous exercise.

consult a doctor to check for: toxicosis, problems with the cardiovascular system, shortness of breath, edema, protein in the urine.

watch your weight with early pregnancy.

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 a toned body and cherished 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 extreme cases, the occurrence of pathology in the baby. When a woman's weight exceeds the norm, doctors recommend using a diet for pregnant women.

The average healthy person needs 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, since early toxicosis is observed.

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, which can be obtained from:

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

You should also give up various bad habits such as:

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

These substances easily penetrate the placenta to the developing fetus and disrupt the circulatory process, 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 extra pounds. The fetus begins to grow actively, each of its internal organs increases. The main component of the diet during this period is protein.

Preference should be given to foods with the highest amount of protein - chicken breast, rabbit meat and beef. It is also important to consume milk and cottage cheese, preferably home-made, 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 go on a protein diet, it will not harm the baby, but will help you not 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 must receive the necessary nutrients 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 that mother and baby need.

In order not to gain 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 spend 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 is only kefir, the 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 various sports will help a woman not 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 a modern woman are quite large. Aqua 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 conventional aerobics, but they are performed in water and give quick results. Exercising burns a lot 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 a beautiful figure and health for many years.

How to avoid gaining weight during pregnancy? In order not to gain extra pounds during pregnancy, you need to follow a few tips, which we will discuss in this article!

Along with the joy of realizing the future of motherhood, various fears and doubts come to a woman. And, in addition to the fact that childbirth as such, the state of health of the baby and household worries scare her, the loss of her former harmony and attractive forms looms on the horizon. For some reason, many people associate pregnancy with puffiness, excess weight and loss of beauty. In fact, various scenarios are possible. But if for 9 months you not only listen to your feelings and buy clothes for the newborn, but also take care of yourself, after giving birth you will be able to get in shape pretty quickly.

How not to gain weight during pregnancy? This is the main question of interest to expectant mothers. This article will help you find answers and make the period of bearing a child the best and most comfortable period of your life.

What does the norm say?

There are norms of weight gain, specified by experts. As much as possible without harm to health and consequences, you can gain up to 12 kg. But even 15 can be considered the norm. The run-up in numbers depends on several factors: the size of the fetus, the characteristics of the woman's kidneys and her complexion. And if the pregnancy is multiple, then an increase of 23 kg is also possible.

Numbers are always made up of several components:

• The fruit itself.
• Amniotic fluid.
• Enlarged uterus.
• The volume of circulating blood.
• Enlarged mammary glands.
• Placenta.
• The fat that a woman gains to create an "energy depot" for the fetus.

The numbers do not always fit into the norm, and doctors begin to sound the alarm. This is bad for both mother and child. And if specialists have to deal with internal physiological factors, then a conscious attitude towards your body and compliance with a number of recommendations is already your task.

Tips that you can try to follow will help you not gain excess weight if you want to quickly return to shape after childbirth.

Adjust your diet

It is easier for those women who, even before pregnancy, followed the rules and used reasonable restrictions as part of a healthy lifestyle. In any case, the motto that you should now apply when compiling your diet will help to avoid excess weight: "Fractionally, slowly, wisely."

• Eating - 5 to 7 times a day. This is fractional nutrition. These figures already include snacks.
• In the evening - dinner, and the last snack - no later than a couple of hours before bedtime.
• Small portions. This secret will allow in the 1st trimester to reduce the discomfort from toxicosis.
• Always have breakfast. This will help you avoid feeling hungry later on. If you have toxicosis, you still can’t skip breakfast: at least try to eat biscuit cookies right in bed.
• Eat at home(at least if possible). This will allow you to avoid overeating in a cafe or restaurant. Once you open your own fridge, you won't find tempting junk food like fast food there.
• Dinner should be easy. During pregnancy, it is especially not recommended to overload the digestive system at bedtime. This will negatively affect your well-being.
• drink water(The only exceptions are those cases when there is a strong puffiness). A very good way to avoid overeating is to drink a glass of water half an hour before eating.

Buying products: pros and cons

The biggest mistake is to go on a diet during pregnancy. The good time for this has already passed. You are expecting a child and have no right to deprive him of the nutrients that you will consume with food. The best option is proper nutrition. Such a system allows you to maintain weight within the norm of gain during pregnancy.

Don't count calories, don't try to reduce portion sizes. If the food is healthy, it can and should be eaten. Better study the set of products that should be categorically excluded from the diet (as, indeed, any person who cares about their health):

• Crackers, chips, nuts, etc.
• Any sausages.
• Canned food.
• Salted and smoked.
• Soda.
• Fast food.

There is another list, which includes products that are not prohibited for consumption. But you must remember that they can cause various unpleasant symptoms and complications if they are not heat treated enough:

• Fish.
• Eggs.
• Any meat.

There are products in which it is difficult for pregnant women to deny themselves, but it is important to pay attention to the expiration date. These include cottage cheese, yogurt and confectionery.

Let's move on to the list of foods that you should include in your diet if you are afraid to get better. They form the basis of all dishes:

• Cereal bread, any cereals, fruits and vegetables. These are sources of complex carbohydrates.
• Red meat (remember high-quality heat treatment).
• Poultry meat.
• Fish (river or sea).
• Seeds and nuts.
• Dairy products (choose a medium fat content).
• Butter (but up to 10 g per day).

Foods that will be included in your diet, it is important to cook correctly. Steaming, stewing, boiling or baking in the oven is recommended. Don't risk buying pre-cooked food. Let the products be raw, at home you will definitely dispose of them correctly.

Do you crave chocolate or ice cream? Do not drive yourself into too narrow a framework. Infrequently, once a week, it is quite possible to afford a small holiday. But the main thing is not to forget about the measure.

Instead of a diet - fasting days

The doctor always tells the pregnant woman if she is gaining weight on schedule. If you are ahead of the curve, you can try to spend a fasting day. It will only bring benefits. In addition, such days are shown for puffiness, gestosis, and constipation. Choose from 4 options:

• Vegetable (up to 1.5 kg of any vegetables is possible).
• Apple (the variety is not important, up to 1.5 kg per day is allowed).
• Buckwheat (prepare 250 g of dry cereal).
• Kefir (1.5 l of kefir is allowed).

The permitted product must be divided into 5 equal portions and consumed during the fasting day. It is important to remember the need to maintain water balance - drink 1.5 liters.

Sports are a nice bonus

It is a mistake to believe that pregnancy is a kind of pathological condition in which bed rest is indicated. If you spend 9 months passively, then there is nothing to be surprised by the kilograms gained. Pregnancy is not a contraindication (of course, normally occurring) to sports. You can choose the appropriate option:

• Swimming in the pool.
• Yoga.
• Gymnastics.
• Special fitness.
• Charging on fitball.
• Pilates.
• Walking.

Sport is not only a magic pill for excess weight. It helps to overcome toxicosis, get rid of pain in the back, legs, improve mood, relieve tension, and improve blood circulation. In addition, in group classes you will be able to meet other women who will remain in your life for a long time.

Weight gain during pregnancy is inevitable. The modern norm is a set of 10-15 kg. Of these, 3-4 kg is the weight of the fetus, 600-700 g is the placenta, about 800 g is water, 900-1000 g is the enlarged uterus, about 2.5 kg is the increased blood volume and (attention!) 2-3 kg - fatty deposits. Accumulated fat reserves are needed as a "safety cushion" in case of hunger and during pregnancy for the development of the baby, and during breastfeeding, since milk production requires a lot of energy from the body (500-800 kilocalories per day).

During pregnancy, the need for energy from food increases by about 20%. Popular myths follow from here - the expectant mother should eat for two and she cannot deny herself anything. What many of them do is really starting to eat 2 or even 3 times more than before conception, forgetting that they should lean not on high-calorie, but on healthy food.

In addition, after learning about pregnancy, women often begin to avoid all kinds of physical activity, which also does not contribute to burning calories.

Being overweight is not always the result of overeating. If the weight began to increase by more than 400 g per week, most likely you have internal or external edema, which may indicate problems in the functioning of the kidneys or heart. In this case, do not delay your visit to the doctor.

Special safe exercises on fitball. Watch the video!..

What is the danger of being overweight

Gaining excess weight can be more than just a cosmetic problem. Being overweight in pregnant women increases the risk of complications such as:

late gestosis,

Metabolic disorders, gestational diabetes,

Hypertension,

Edema, including internal,

Phlebeurysm,

digestive problems,

Haemorrhoids,

Pain in the spine and joints, their injuries,

Obesity in a child

Intrauterine hypoxia in the fetus.

Excess body weight can lead to difficulties in childbirth: weakness of labor, ruptures due to loss of tissue elasticity.

A large layer of fat on the abdomen interferes with the diagnosis by palpation during examination by a doctor. If it is necessary to perform a caesarean section, it makes it difficult to access the uterus and, accordingly, lengthens the operation time.

And all this apart from the fact that after childbirth one of the main problems of young mothers is formed - how to get rid of 5-, 10-, 20-kilogram "baggage" and fit into your old trousers.

How to keep a figure during pregnancy?

The recipe for keeping your body in shape, in fact, is always the same: proper nutrition and adequate physical activity. And the ladies in the position here do not make exceptions.

Here are a few principles of nutrition for a pregnant woman who does not want to gain much weight:

The first and most important principle is that nutrition should be complete. No strict or mono-diets! Maintain weight (its smooth weight gain in your case), but do not starve - you can harm the child by depriving him of the necessary energy.

Minimize the consumption of easily digestible carbohydrates (first of all, these are fast food and confectionery, sweet carbonated drinks).

Introduce porridge into your daily diet - a healthy and satisfying dish rich in vitamins and fiber. In addition, they have a beneficial effect on the functioning of the intestines, with which pregnant women often have problems.

Replace sausage and sausages with low-fat boiled or stewed meat.

Increase the amount of vegetables consumed, replace them with pasta, potatoes.

If you find it difficult to maintain breaks between meals, eat as often as you like, but in small portions. This is especially true in the later stages, when the growing uterus supports the stomach. Snack not on sandwiches, but on fruits, vegetables or low-fat cottage cheese.

With the permission of the doctor observing you, arrange fasting days from time to time.

If you don’t believe in your willpower, write down everything you eat during the day - it’s easier to keep track of what gets into your stomach and what can be painlessly excluded from the menu. In addition, the need to fix each piece makes you wonder if you really want to eat at the moment.

Of course, observe the general restrictions imposed on the nutrition of pregnant women: complete rejection of alcohol, restriction of coffee, fatty and spicy foods, rejection of exotic and / or untested foods.

Ideal loads to keep fit for pregnant women:

Hiking;

Swimming;

Yoga and exercise for pregnant women.

Focus on the level of your loads before pregnancy, do not increase them so as not to provoke a miscarriage. Avoid ab exercises. If you experience discomfort, a feeling of tension and, especially, pain in the uterus, immediately stop exercising and rest.

Controlling your weight, being in a position, do not panic because of the extra 3-5 kg ​​- this is not a reason for stress. But do not forget to listen carefully to your body and to the opinion of your doctor - after all, every pregnancy is unique and proceeds differently!

The difficulties of pregnancy are not only related to physiology. In relationships, future mothers and fathers also have difficult moments. How to cope? See our story: