Table of contents:
- Why is excess weight dangerous for a pregnant woman
- Weight gain rates
- Weight loss rules
- Special diet
- Diet meals
- Exercises
Video: How to lose weight during pregnancy without harm to the baby
2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00
Excess weight during pregnancy negatively affects the health of women and children. But it is important to fix the problem gradually, following the doctor's instructions. For this, it is important to know how to lose weight during pregnancy without harming the baby.
Why is excess weight dangerous for a pregnant woman
If a pregnant woman gains weight dramatically, it can cause heart disease. This process also negatively affects the nervous system. Pregnant women usually develop varicose veins. In the presence of fatty deposits, the activity of the endocrine system deteriorates, which causes hormonal disruptions.
The increase in weight leads to a strong load on the musculoskeletal system. In addition, obesity complicates the birth process, increases bleeding. Even with excess weight, there are threats of miscarriage and premature birth. The problem negatively affects the development of the baby.
Recovery after childbirth is more difficult if there is excess weight. This process can take a long time.
Weight gain rates
Women gain 12-18 kg during pregnancy. Weight gains noticeably in the last stages, which indicates an imminent birth. It is necessary to control the issue of weight changes. If there are deviations from the norm, a doctor's consultation is required.
Until the 12-14th week, the weight of many does not change, the usual indicators remain. Weight gain is observed within 15-34 weeks. On the 16th, the increase is 3-4 kg, on the 18th - 4-5, and on the 20th - 5-6 kg.
The less the weight was, the greater the risk of gaining a huge amount of body fat. Thin women often gain 16 kg. And with obesity, an increase is also 6 kg, if a diet is followed.
Weight loss rules
So that weight loss does not affect the development of the baby, you need to eat foods rich in protein, since it will not be possible to lose weight during pregnancy without harm to the baby in any other way. Their volume needs to be increased by 10%.
You should reduce the amount of fast carbohydrates. If you use them, then before lunch. You can eat durum wheat pasta. You should not drink sugary juices, because fructose causes weight gain. It is advisable to cook or bake food in the oven.
First trimester
In the 1st trimester, weight loss will not be a problem. Many pregnant women have severe toxicosis at this time. In order for the weight to be normal, you need to eat right. It is advisable to do this 3-5 times a day, but in small portions. This will keep the stomach from stretching.
You should not eat spicy, salty, sour food, as it aggravates toxicosis. You need healthy foods that saturate the body with valuable components.
Second trimester
At this time, many women gain weight faster (more than 1 kg per week). In the 2nd trimester, a fasting day is required every week. There are some tips to keep you from gaining weight:
- You need to eat 5-6 times a day.
- Chocolate, coffee, dried fruits - no more than 1-2 times a week.
- Instead of various sweets, it is better to eat marmalade or halva, but not much.
- There should be less wheat bread in the diet. But black, rye is useful.
- It is important to reduce the intake of onions, garlic.
- When cooking, do not add spices.
- You should reduce the amount of foods that increase cholesterol.
In the 2nd trimester, you should not lose weight dramatically, as this can negatively affect the fetus. The process should be gradual.
Third trimester
You should eat at this time often - 5-7 times. In order not to harm the health of the child, the entire 3rd trimester should be made up of a vegetarian menu. With the help of fresh fruits and vegetables, the activity of the intestines is normalized, with which women have problems. Meat is allowed, but in small quantities.
The volume of fermented milk products should be reduced 3-4 weeks before delivery. This is due to the fact that a large amount of calcium leads to the deposition of salts in the child's skull, and this can cause pathology.
In the last month, you should not eat meat, mushroom broths, since the extractive components present in them are dangerous for women with gastrointestinal problems. Drink less water before giving birth. Food is prepared with a small amount of salt. Alcoholic drinks are contraindicated.
During the last weeks, light exercises are acceptable, but they can be done under the supervision of an instructor. During classes, the emphasis is on stretching and working out the back muscles. It is important that your workouts are measured. Kegel exercises, exercises with fitball are useful.
In the presence of any diseases, pathologies, physical activity is prohibited. This can negatively affect the health of the mother and baby.
Losing excess weight on your own without a doctor's prescription can cause many negative consequences for both. So it is important to consult with a specialist first.
Special diet
Considering the issue of losing weight during pregnancy, you need to consider several rules:
- You shouldn't eat in cafes and canteens. They offer flavored fatty dishes.
- Breakfast should be complete.
- For a snack, choose low-fat cottage cheese, kefir, apple, pear.
- You should not eat sausage, hot dogs, instant foods, spicy cheeses. Food should be cooked in a double boiler.
- You can't go hungry. If you feel hungry in the evening, it is better to choose foods that give you satiety. These are nuts, bran.
- Physical activity is important. Walking and aerobics are helpful.
Meals shouldn't be monotonous. Cereals, salads, pasta dishes, soups, juices, herbal teas are added to the diet. Food must be chewed well.
In the morning, it is better to eat oatmeal, scrambled eggs or cottage cheese with dried apricots. Pancakes and salads are useful. For lunch, it is better to cook vegetable soups, stews, boiled rice, potatoes. For an afternoon snack, cheese cakes, biscuits, bananas are suitable. And for dinner they prepare stew, vinaigrette, stewed vegetables.
It is necessary to carefully approach herbal decoctions and teas. This is due to the fact that they may contain substances that increase the tone of the uterus, which is harmful to the health of the child.
Supplements contain components that block the feeling of hunger. And this does not ensure that the body receives the required amount of food, the necessary vitamins, minerals.
Diet meals
Various dishes are suitable for nutrition during pregnancy. There are many salads among them. A useful snack of hard cheese (100 g), apple, sour cream (4 tbsp. L) and 2 plums. Grate cheese, mix with sour cream. Add grated apple, plums.
Carrot salad is useful. You will need a fresh vegetable (100 g), the same amount of grated apples. The ingredients are mixed with sour cream (1/2 cup). Chopped nuts and honey (1 tbsp each) are also added.
It is good for pregnant women to eat chicken soup. After boiling the chicken, potatoes, carrots, cabbage and onions are added, the dish is seasoned with salt and herbs.
Exercises
You can exercise at home or go to the fitness center. In the latter case, women are enrolled in groups according to the period so that the load is appropriate. But you should first consult your doctor. The following classes are considered the best:
- Yoga. These are static asanas and correct breathing. When following the instructions of the trainer, a woman can quickly lose weight.
- Swimming. Pregnant women should not choose active water aerobics. But swimming under the supervision of an instructor is beneficial.
- Walking. It is best to choose a street. But walking on a treadmill also works well.
- Fitball lessons. They help to lose weight, reduce the load on the spine, and prepare for childbirth.
It is useful for pregnant women to exercise, but the movement should be gentle. Such exercises improve blood circulation, prevent anemia. It is advisable to train in the gym. Some types of exercise can be done at home, but you shouldn't be overwhelmed. It is forbidden to swing the press, as well as perform strength exercises.
It should be borne in mind that not every activity is suitable during pregnancy. A consultation with a doctor and an instructor will help you choose the right exercises that are safe for the woman and her baby.
According to experts, it is possible to lose weight during pregnancy without harm to the baby. You just need to act very carefully. You should not be overwhelmed, because pregnancy is a special moment in life when you need to be especially careful about your well-being.
Outcomes
- Excess weight during pregnancy negatively affects the development of the child.
- Weight gain occurs within 15-34 weeks.
- Losing weight while carrying a child should be gradual.
- It is necessary to adhere to the rules of a healthy diet.
- Physical activity is useful, but a doctor's consultation is required first.
Recommended:
How to deal with stretch marks during pregnancy
In addition to the photos in the album, many mothers are reminded of the magical period of waiting for a child by the characteristic white "rays" on the skin of the abdomen and chest. Modern cosmetics will help to cope with this quickly and safely for health
Is it possible to drink valerian during pregnancy
Is it possible to drink valerian during pregnancy in the early stages, in the later stages, is it safe to use the drug for the mother and her child. Expert opinion on whether to use it in the treatment of anxiety and insomnia
Is it possible to drink rose hips during pregnancy
Rosehip is one of the most useful medicinal plants. Decoctions from its fruits can improve the condition of a pregnant woman, thanks to the large amount of vitamins and minerals. There are contraindications in which rosehip drinks can cause irreparable harm to health
How to lose weight without unnecessary stress?
The problem of excess weight, according to tradition, becomes especially relevant in the spring. So you want to shine in a new fashionable dress or skinny jeans … But looking in the mirror, you understand that before you put on a new outfit, you will have to seriously work on your figure after the winter "
How to lose 10 kg in a month without harm to health
How to lose 10 kg in a month? Let's talk about the most effective method of losing weight at home without harm to health. Diet, daily routine and workout that will help you say goodbye to extra pounds