"I am pregnant!" Once this news is published, people around you will treat you as a queen. The more this happens, the more attention should be paid to weight gain during pregnancy, which is directly related to the health of you and your baby. Some surveys show that if the mother gains too much weight during pregnancy, it may increase the risk of overweight after birth. Therefore, experts suggest that expectant mothers should not gain more than 30 kilograms throughout pregnancy. What methods can effectively control weight gain? Listen to your mother's experience.
A lesson from the past-a lesson from the past
I gained 48 pounds when I was pregnant with my boss, and it took me a whole year to lose weight. So when I was ready to have a second child, I made up my mind to control the weight gain during pregnancy. For example, I take fresh fruits and vegetables as daily snacks and try to avoid drinking drinks. The effect is not bad. I only gained 24 Jin before the baby was born. —— Mei Mei, Dabao is 5 years old, and Bao Xiao 1 year old.
We supervise each other in the forum.
I found a "Daily Diet Report" posted by expectant mothers on the Internet. What we eat and how much we eat every day, so that we can communicate with each other and supervise each other. Walking around the jar every day can not only chat with like-minded people, but also remind yourself to pay attention to weight control. -Ashley, the baby is 4 months old.
Calculated heat
Doctors always remind me that the key to weight control is not to consume too many calories. So I took the trouble to calculate my daily calorie intake. My summary is as follows: In addition to the 300 calories you need every day through three meals a day, you can get an extra 150 calories every two days, mainly from snacks, such as a cup of yogurt+a handful of nuts+some fresh fruits. -Allen, the baby is 6 months old.
Eat nuts.
If you stayed away from nuts because of their high fat content before pregnancy, now you should re-recognize that fat is very important for the development of fetal brain. Nuts can make you feel hungry less quickly. However, because the calorie and fat content of nuts are relatively high, the daily intake should be controlled at about 28 grams. There is another place that needs special attention. If you are allergic at ordinary times, it is best to avoid eating some foods that are easy to cause allergies, such as peanuts. -Nutritionist Liang Lijun
Almonds are my favorite, but I am also afraid that I will get fat if I eat too much, so I bought almonds with shells and ate them while peeling them, so that I can eat slowly and eat less. -Jamie, the baby is eight months old.
Frozen yogurt
How can women resist the temptation of sweets such as ice cream? If you are worried that eating too much ice cream will make you fat, you can try low-fat and nutritious yogurt ice cream, which has both the appearance and taste of ice cream and the nutrition of yogurt-it's really delicious! (Definitely not an advertisement)-Nana, the baby is 2 months old.
Protein cannot be less.
In order to prevent the blood sugar from soaring during pregnancy, I usually only eat a little meat. However, I eat an egg every day, so that I can get enough protein and not gain weight easily. My weight during pregnancy was well controlled, and my baby returned to her pre-pregnancy weight at 3 months. Ma Tiantian, the baby is 1 year old.
When you are pregnant, you are easily tired and hungry. At this time, you need some food containing protein to help your body replenish energy. For example, eat vegetables and snacks with cheese, or add some yogurt to fruit salad. -Gaoshan
Eat more meals a day, but eat less every time.
My diet is three meals a day, plus two meals, and each meal is eight points full, which can control the intake of each meal. No matter I go to work or rest at home, I always abide by this rule and avoid eating whatever I want when I am bored at home. -Liang, baby 1 year.
Dietary diary
Record the contents of every morning, noon and evening, and reflect on whether you have eaten something you shouldn't have eaten. Sometimes if you are not careful about overeating, you will reduce your diet as appropriate the next day, mainly by eating lightly. -Yiyi Bushe, the baby is 5 months old.
Change the order of eating.
I ate three servings myself for a while after pregnancy, and my stomach became bigger and bigger. Later, I changed the order of eating: first water-then soup-then vegetables-and finally meat, which really made me eat less. -Yan Zi, the baby is 9 months old.
Burn fat.
Before I got pregnant, I was a supporter of healthy eating. After pregnancy, I can eat whatever I want, including high-calorie foods such as French fries and chocolate. But I will consume the calories I eat through exercise. For example, if I consume 200 calories, I need 45 minutes of aerobic exercise in water (such as swimming) or 50 minutes of brisk walking. Before doing these exercises, ask the doctor if you can bear it. -Fitness instructor, baby is 2 years old.
Weigh it every day
I don't like to be weighed once a month. That increase is too scary. So I weigh myself at home every day and set myself a short-term weight gain goal. A little change every day can not only reassure me, but also do a good weight test. -Linlin, the baby is three months old.
Bed rest doesn't necessarily make you fat.
I was diagnosed with low placenta when I was 20 weeks pregnant. The doctor told me to try not to exercise and stay in bed for the next 8 weeks. As a result, 10 kg was harvested in less than 4 weeks. Later, with the doctor's permission, I began to adjust my diet, reduce my calorie intake and do some simple exercise. Unexpectedly, in the next four weeks, I actually lost 5 pounds. -Xiao Wei, the baby is five months old.
Keep exercise habits.
If you have the habit of running before pregnancy, you can keep it after pregnancy. I was jogging until I was 32 weeks pregnant. Although I occasionally feel uncomfortable when running, such as often having to pee in the middle of running, I think running will make you healthier when you are pregnant as long as you feel comfortable. -Maman, the baby is two months old.
Pregnancy and exercise are not contradictory. I have been swimming since I was pregnant. In the second trimester, people will always look worried when they see me swimming with a full stomach. In fact, my body knows very well whether it can bear it or not. Of course, not every expectant mother is suitable for sports, but if you love sports, don't stop being interested because you are pregnant. -Mara, eight months pregnant.
Walking is good, too
Walking helps me to relieve morning sickness, so I always insist. Kate, the baby is 7 months old.
Imagination game
Imagine yourself as a perfect and healthy expectant mother in your mind every day. If you persist for a period of time, you will subconsciously control your diet and not let yourself eat so much. -Tianbao mother, baby 1 year old.
Whenever I want to eat junk food, I will remind myself that "the baby in my stomach may not like it" to control my desire. But in order not to put too much pressure on myself, I occasionally indulge, but only occasionally. -Xiaomi, the baby is five months old.
Don't take yourself too seriously as a pregnant woman.
Even if I am pregnant, I still stick to my life taste and habits. For example, I like to wear beautiful clothes, and I don't want to wear ugly clothes because I am too fat, so I paid great attention to my weight gain from the beginning. In addition, I have always insisted on working, and I don't want to just wait for others to wait on me at home and grow a whole body. With these persistence, I have a goal when I control my weight during pregnancy. -Amanda, baby 1 month.