1, pay attention to your diet
(1) Early pregnancy
Pregnant mothers will have the reaction of vomiting in the first trimester. Vitamin B2, B6 and K can be properly supplemented to reduce morning sickness, and folic acid should be supplemented in early pregnancy to prevent neural tube malformation. In addition, don't raise big fish and big meat to avoid overnutrition.
Generally, in the first trimester 1-3 months, the weight gain of pregnant women is less than 0.5 kg per month. Do not exceed 1 kg.
(2) 4-6 months in the second trimester
In the second trimester, the pregnant mother's diet is still daily, eating more fresh fruits and vegetables every day, ensuring one day 1 egg and a cup of 200-250ML milk. Generally pure milk, skim milk or pregnant women's milk powder can be used.
Weight control in the second trimester increased by about 1 kg per month.
(3) The third trimester of pregnancy is 6-9 months.
The third trimester is the fastest time for fetal development. To ensure adequate sleep, a reasonable diet, and appropriate calcium and iron supplements. In the diet, pig liver, lean meat and egg yolk are rich in iron, and shrimp skin is rich in calcium, so you can eat more appropriately.
Weight gain in the third trimester is about 2 kg a month.
Note: Pregnant mothers are not recommended to eat more pasta and sweets during pregnancy. Sweet pasta metabolizes a lot of sugar, which is easy to cause large fluctuations in blood sugar, which is not conducive to weight control.
Step 2 Exercise properly
Developing the habit of proper exercise during pregnancy can not only help pregnant mothers control their weight and relax during pregnancy, but also reduce many uncomfortable feelings during pregnancy, such as backache, edema and constipation. At the same time, it can also increase cardiopulmonary function and muscle strength, thus shortening the production time and making the labor process smooth. For pregnant mothers with gestational diabetes, moderate exercise also helps to stabilize blood sugar.
(1) Exercise suitable for pregnancy
Walking: suitable for pregnant mothers who have no exercise habits at ordinary times. It is safe and can play the role of aerobic exercise.
Yoga: It helps to exercise the flexibility and endurance of muscles, especially the abdominal and thigh muscles, and helps the smooth progress of labor.
Swimming: Swimming during pregnancy can enhance the heart and lung function of pregnant mothers, but it should be noted that swimming can only start at 12 weeks of pregnancy, and pay attention to the water temperature of the swimming pool, preferably 28℃-30℃.
Climbing stairs: The exercise of climbing stairs helps pregnant mothers to control their weight, but it must be done several times, not more than five floors at a time, because going down stairs will cause a burden on their knees. It is not recommended that pregnant mothers often go downstairs. You can take the elevator downstairs.
(2) Reasonable working years
During pregnancy, pregnant mothers should develop good living habits, don't stay up late, don't put too much pressure on themselves, keep an optimistic attitude and work and rest reasonably, which is conducive to controlling pregnancy weight.
3. Measure your weight once a month.
Pregnant mothers can weigh themselves once a month. It is recommended to measure on the same scale. If the data increases too fast, it is recommended to see if you are not paying attention to your diet or if there is edema in your lower limbs.
4. How much weight gain is normal?
During the whole pregnancy, the weight gain goal of thin pregnant mommy is12-15 kg;
The weight gain goal of standard weight pregnant mommy is12 kg; ;
The weight gain goal of overweight pregnant mommy is 7- 10 kg.
(1) Suggestions for gaining weight at different stages
During the first three months of pregnancy, the body weight increased by 1 ~ 1.5 kg per month, accounting for 8 ~ 20% of the total weight gain during pregnancy.
16 ~ 27 weeks is the acceleration period: the weekly body weight is 0.25~0.35kg, and the increase is not more than 2kg and not more than 0.5kg per week;
28 ~ 36 weeks is the maximum acceleration period: 200 g per week;
After 37 weeks, there is a buffer period: with an increase of 70g per week, the weight growth rate begins to slow down gradually.
(2) Calculation formula of body mass index
Pregnant mothers will gain different weights according to their pre-pregnancy weight. It is generally judged by calculating the body mass index.
The calculation formula of body mass index is: body mass index = weight (kg)/ (height m)2.
5. Pay attention to weight control.
1, 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. In addition, dieting is prohibited.
2. Try to eat less snacks and supper. Eating snacks is one of the important factors leading to obesity, and supper is also the enemy of maintaining weight, especially eating supper about two hours before going to bed, which leads to insufficient consumption and easy accumulation of fat in the body.
3. Avoid using large plates to hold food. Faced with the temptation of a big plate of delicious food, you may lose control. You can use small plates to hold food or separate meals.
4. Some women are very frugal and insist on eating food that their families can't eat, even if they are full. Try not to do this during pregnancy, and don't gain weight because of frugality.
5. Eat more vegetables. Vegetables are not only rich in vitamins, but also contribute to the absorption of calcium, iron and cellulose in the body and prevent constipation.
6. Eat less greasy food and more foods rich in protein and vitamins. Avoid sugar, sweets and sugary drinks. Don't drink alcoholic beverages.
7. It is forbidden to eat diet food. Because many diet foods contain ingredients that stimulate the intestines, they will cause diarrhea and have adverse effects on themselves and the fetus.
Step 6: Skills
Insufficient weight gain of pregnant women during pregnancy will lead to fetal growth restriction and adverse consequences such as low birth weight infants and premature infants. Excessive weight gain during pregnancy can easily lead to gestational diabetes and hypertension, and the probability of low back pain and varicose veins is high. In addition, excessive weight gain is likely to cause macrosomia and increase the difficulty of delivery. Therefore, pregnant mothers should ensure that their weight is within a reasonable range.
7. What should I do if I take diet pills during pregnancy?
Diet pills contain a certain amount of hormones, which will endanger the health of the fetus. If you accidentally get pregnant while taking diet pills, the fetal malformation rate is high.
If you take 1-2 times at the beginning and find that pregnancy generally has little effect, go to the hospital for examination. If the fetus is healthy, it can usually be born.
If you have been taking diet pills for a while, you'd better follow the doctor's advice to see if you need to terminate your pregnancy or blindly protect your baby.