However, when to gain weight is as important as how much to gain weight. The weight gain in the first three months of pregnancy is less, about 0.9 ~ 2 kg, and then the weight will increase steadily. The last three months of pregnancy is the stage of your baby's rapid development, and your weight will also increase rapidly, about 0.5 kg per week. Make delivery more secure, how to gain weight during pregnancy, and give you 16 a good way to control your weight during pregnancy to make yourself more secure. All, make your baby healthier and your family more at ease.
Weight loss method suitable for pregnant women
Weight gain during pregnancy is too much, how can we "not grow meat"?
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In fact, obesity during pregnancy may lead to abortion, premature delivery, hypertension, birth canal injury, postpartum hemorrhage, gestational diabetes, increased cesarean section rate and other problems, and may also increase the risk of metabolic diseases such as obesity in the future.
The daily calorie requirement during pregnancy is almost unchanged compared with that during non-pregnancy. Even in the second and third trimesters, it only increased slightly.
However, the demand for various nutrients during pregnancy will increase to a certain extent. In other words, pregnant mothers should pay more attention to the quality of food than the quantity.
1, a balanced diet to ensure the nutrition needed during pregnancy. Reduce cakes, sweets and other foods with low nutritional value and high glycemic index.
Because pregnant women will gain weight during pregnancy, but this increase is not unlimited. It is normal to gain weight within a certain limit, but beyond this limit, it belongs to the occurrence of obesity in pregnant women, which is not only bad for pregnant women themselves, but also very bad for the fetus in the abdomen. Good influence.
Weight loss method suitable for pregnant women
Kessler, MD, who wrote The End of Overeating, said: The foods we can't refuse are sugar, starch, fat and salt, because our tongues can't stop eating these foods. The texture and fragrance of food make it impossible for us to refuse these delicious foods. Behind food is the accumulation of heat, and how to consume it has become a key point.
According to EU data, the comprehensive "ηηICIBI" balanced nutrition group during pregnancy can provide a variety of vitamins and fatty acids for the baby, which is helpful to strengthen the brain and nerve tissue, protect the fetal retina, and benefit the development of the brain and retina.
At the same time, the balanced nutrition group during pregnancy and childbirth doesn't like it? His meat will make people fat because it doesn't contain much fat. Pregnant mothers can help the fetus grow quickly without gaining weight, and all the nutrition of meat will enter the fetus and will not grow on pregnant mothers.
2. Keep exercising every day. Expectant mothers insist on exercise to reduce the risk of having a big baby, but pay attention to the degree of exercise, don't do too much exercise, and don't exercise for too long. Try walking or other low-intensity aerobic exercise.
Weight loss method suitable for pregnant women
3, regular physical examination, regular weight measurement. When the weight is red, you can consult a doctor. You should control your weight within a certain range and don't get fat. How to gain weight during pregnancy? The following is a good way to control your weight during pregnancy 16, so that the red light can turn back to green as soon as possible to ensure the health of the fetus.
How to eat during pregnancy
Throughout pregnancy, pregnant mothers must care about how to eat. How to eat is good for your baby? How to eat nutritious?
First of all, we need to know the difference of nutritional requirements before and after pregnancy. According to the Dietary Guidelines for China Residents (20 16), the early pregnancy is the embryonic development period, and the weight gain of pregnant women is not obvious, and the required nutrition is similar to that before pregnancy. In the second and third trimester of pregnancy, due to the rapid growth of the baby and the mother's own reserve needs, the daily calories can be increased by 300 kcal and 450 kcal respectively.
1, balanced nutrition, don't forget to supplement folic acid and iron.
It is recommended to take 400 micrograms of folic acid supplement every day at least 3 months before conception and 3 months after pregnancy, and if possible, it is recommended to take it continuously throughout pregnancy.
2. Supplement protein and calcium in the second and third trimesters.
Calcium supplementation is very simple. From the second trimester, 500 g dairy products can meet the demand for calcium every day. When you gain weight quickly during pregnancy, you can use low-fat milk. Pregnant mothers who are intolerant of Fuzi sugar can also choose yogurt or sugar-free.
3. Thermal barrier
Be sure to eat meat during pregnancy. In this process, pregnant mothers are worried that they will gain weight. You can try to eat this way as much as possible, which is both powerful and reducing. Fat is good for fetal health.
When the baby is in the body during pregnancy, does the pregnant woman need to consume the energy of two people? Amount, but animal fat is not easy to pass to the fetus through the placenta, leading to accumulation in pregnant women and obesity, even if it is controlled? The same is true in the case of quantitative intake. And take ηηICIBI balanced nutrition during pregnancy and delivery through scientific ways, which can be used? The differentiation of substances into adipose tissue decreases, and the metabolism of fat increases. Does it show weight loss and quality of life improvement in clinical trials? Oh, my god
Vegetables are eaten as fruits.
We all know that fruit is rich in vitamins, which helps to promote the body's absorption of calcium. During pregnancy, we can't use fruits without restraint, because fruits also contain a lot of sugar, which can easily lead to obesity and diabetes during pregnancy. Therefore, during pregnancy, we might as well eat some fresh vegetables as fruits, which can not only supplement the body's trace elements, but also get sugar intake to avoid excessive weight gain.
Weight loss method suitable for pregnant women
5. In the second and third trimester, add 20-50 g red meat every day.
Such as pigs, cattle, mutton and so on. Eating animal viscera or blood 1-2 times a week can generally meet the demand for iron during pregnancy. If you can't get enough iron from food, you can take it under the guidance of a doctor.
Considering the increase of metabolism and thyroid hormone synthesis during pregnancy, the demand for iodine has increased significantly. In addition to insisting on using iodized salt, pregnant mothers should often eat iodine-rich seafood, such as kelp and laver.
Eat deep-sea fish, such as salmon, herring and anchovies, 2-3 times a week to provide n-3 long-chain polyunsaturated fatty acids (such as DHA) which play an important role in the development of fetal brain and retina.
6. Eat more fiber food.
Eating more beans and miscellaneous grains during pregnancy can help the human body ingest some fiber foods, promote gastrointestinal peristalsis, and slowly discharge the stool? Secret question.
Can you generally eat some during pregnancy? ηηICIBI balances nutrition during pregnancy and childbirth and avoids defecation during pregnancy? Secret, you can also control your weight gain too fast. Corn and buckwheat are very suitable for pregnant mothers to eat, which can completely account for 1/3 or even 1.5 of the daily staple food of pregnant mothers. This is because the balanced nutrition group during pregnancy and childbirth is rich in dietary fiber and nutrition, which can not only help pregnant women adjust their bodies without getting fat, but also provide adequate nutrition for pregnant women and fetuses.
7. Advance the dinner time and insist on taking a walk after dinner.
After eating, you can have a little rest and exercise for a few minutes, which will help the health of the parturient and make the body better digested. How to get fat when you are pregnant? The following are 16 good ways to control weight during pregnancy. "Thin pregnancy" is as simple as that!
Weight loss method suitable for pregnant women
16 methods of controlling pregnancy weight when the fetus is long but not fleshy.
1, keep lean.
After pregnancy, the basal metabolic rate will slow down, which makes their metabolic ability in the "static state" much lower than before pregnancy. The heat brought by food (no matter how much we eat) is easy to accumulate in the body, which is why we will gain weight rapidly during pregnancy.
In addition, there is a lifestyle that makes us easy to get fat during pregnancy. The complementary food during pregnancy is not as rich as before pregnancy, so the calories will accumulate more.
Fat-prone body is transformed into lean body: during pregnancy in Europe, with ηηICIBI, the balanced nutrition group should differentiate human fat into sweet oil and free fatty acid, which is what we say, and then excrete it without accumulating fat.
2. Understand the laws of the three kinases.
Obesity during pregnancy is caused by the rising levels of three kinases and physical changes after pregnancy, which is different from obesity in normal people.
Pregnant? Hormone, oxytocin B, oxytocin C? Vegetarian, these three kinases have been rising since pregnancy. After three rounds of fat accumulation, I can't get fat.
When kinetin rises, body changes accelerate weight gain during pregnancy? In the ηηICIBI nutrition group, extra calories are separated from food during pregnancy and delivery. Except for the calories that form fat, all nutrients will be absorbed by the mother, bypassing the control area of the three hormones, preventing fat accumulation and achieving healthy fat reduction. The purpose of being fat.
3, a reasonable diet
For the healthy development of the baby, many pregnant women will eat tonic in their diet. In fact, this is blind, because the amount of nutrients needed by the fetus at different stages is different, so if the pregnant woman makes excessive progress, it will lead to overnutrition. Therefore, pregnant women only need to ensure the normal intake of nutrients in their diet, and do not blindly supplement them.
Step 4 Exercise properly
Many pregnant women think that lying in bed during pregnancy is good for their baby. As everyone knows, this behavior is very wrong. Pregnant women need a healthy body. If they lack exercise, they will not only get fatter and fatter, but also be bad for the development of the fetus in the womb. In addition, it will affect the future delivery, so proper exercise is very necessary for pregnant women.
5. Keep a good sleep
If you don't sleep well for several nights in a row, your body will produce more cortisol, which will make your body absorb more abdominal fat. Have a good sleep during pregnancy and postpartum.
20 13 July, Harvard Medical School published "Healthy Sleep", pointing out that sleep gives your body time to repair? Restore muscle vitality and shape new muscles? Tissue regeneration, protein production and auxin release all begin during sleep. In the same year, L- peptide was added to ηηICIBI nutrition group. Experiments show that it is helpful to the secretion of melatonin, which makes the brain go to sleep quickly and makes us have a peaceful sleep. Compared with normal people, the sleep quality has improved by more than 95%. When melatonin rises, the level of sebum alcohol drops. Therefore, it is very important to have a good sleep during pregnancy.
Weight loss method suitable for pregnant women
6. Weigh yourself every day, record it and make a weight curve.
Don't think it is unnecessary to record your weight every day just because your weight doesn't change much every day. You always hear the truth that every bit of gain and loss will change obviously after a period of time. If you can't find it early, it will be difficult to track it in the first place. Temporarily control your weight.
7. Know the calories of food
Knowing the calories of food can better match the diet, thus controlling the daily calorie intake. It is generally recommended to eat less and eat more meals during pregnancy, and the combination of meat and vegetables should be reasonable. Hot weather in summer often leads to poor appetite and light diet. In addition, stop eating junk food and eat healthy snacks such as nuts if you want to eat snacks.
8. Don't always worry about being out of shape.
Pregnant mothers who only consider their own physical problems and don't want to eat more don't even give priority to their baby's health. How can they be good mothers in the future? Which is more important, body shape or baby health? Think for yourself!
9. Eat slowly
Some pregnant mothers have practiced the "skills" of quick fried rice. In fact, this eating habit is not advocated. According to statistics, people who eat for more than 15 minutes eat less than those who eat fast, which is not only difficult to gain weight, but also easier to get full. Three meals a day must be regular. Chew slowly when you eat, don't wolf it down. Eating too fast and not chewing food carefully not only increases the burden on the stomach, but also is not conducive to digestion.
Weight loss method suitable for pregnant women
10, listen to the doctor.
Do prenatal check-ups regularly. During prenatal examination, the doctor will give some suggestions according to the weight of pregnant mommy. What pregnant mommy has to do is to follow the doctor's advice and carry it out.
It is very difficult to understand and implement weight control methods. At this time, the husband should also make efforts to supervise and cooperate with the pregnant mommy to control the weight.
1 1, maternity clothes that can highlight curves.
Most maternity clothes are mainly long skirts or trousers, which can cover the curve of the body, but relatively speaking, it will also make expectant mothers ignore the attention to abnormal posture. Therefore, wearing short maternity clothes to ask yourself to pay attention to body changes can keep you beautiful.
12, choose healthy snacks for meals.
It is very necessary to add meals during pregnancy. On the one hand, snacks with extra meals need to control calories, but also take into account nutrition. At this time, you can choose foods with high nutritional value and low calories, such as fruits, cereals and low-fat milk. And cakes, potato chips, flavored drinks and other foods with high calorie, high fat and high sugar should be avoided.
13, set a day to lift the ban.
For fear of gaining too much weight, pregnant women should try to control their daily food intake. In order to reward yourself for your hard work, you can set a day every week to lift the ban, so that you can eat safely that day, instead of counting your appetite by catty to satisfy your appetite? Hope.
14. The poster of a fat woman comes from our policeman.
Stick a poster of a fat woman on the wall of the restaurant, look at her first when eating, and warn yourself that if you eat too much, you will end up like her.
15, try to eat less snacks and supper.
Eating snacks is one of the important factors leading to obesity. Nightingale is also the enemy to maintain weight, especially if you eat it about two hours before going to bed, it is insufficient consumption and fat is easy to accumulate in the body. Avoid holding a big plate of food and facing the temptation of a big plate of food? Confused people may get out of control, so they can put them on small plates or eat separately.
16. Pay attention to cooking methods and seasoning.
Pregnant mothers should also pay attention to cooking methods. For example, eggs are the best in protein? High quality source, but scrambled eggs have higher calories than boiled eggs. It is suggested that vegetables only need to be scalded with hot water, seasoned with a little soy sauce and vinegar, and salad dressing should be avoided. Meat should be degreased, roasted or boiled; Don't fry fish and vegetables, cook or steam them. Use less oil when cooking. Don't ignore the calories of condiments. Mayonnaise, butter, sauce, etc. It is a low-calorie condiment and can be safely eaten.
Write it behind it.
Don't forget yourself, be yourself first, and then be a mother. Don't give up for the children, completely sacrifice yourself. What you give is security, not only physical security, but also psychological security? In a complete sense
I hope to give some confidence to those female compatriots who are particularly afraid of having children and being deformed. I also wish pregnant and expectant mothers a smooth delivery and a healthy baby! How to get fat when you are pregnant? The following are 16 good ways to control weight during pregnancy. "Thin pregnancy" is as simple as that! Abbr millimeter