Let me talk about my own situation first: height 162cm, pre-pregnancy weight 49kg. At the birth check-up at 36 weeks' gestation, she weighed 57kg, and was born at 36 weeks +2 days' gestation, weighing 2.7kg, with good development indexes.
In fact, I am the type that is easy to gain weight. As long as I gain weight, I will show it immediately. But throughout the pregnancy, except for my stomach, waist and limbs, I didn't get thicker at all. In fact, it is not difficult to "long babies don't eat meat". Just do these two things during pregnancy.
First of all, "shut up", eat reasonably and make up scientifically.
Many pregnant mothers are influenced by the concept of "one person eats, two people supplement" and fall into the misunderstanding of "big supplement and special supplement", resulting in soaring weight. In fact, during pregnancy, there is generally no need to deliberately add various supplements. As long as the nutrition supply is comprehensive and sufficient, and the intake of vitamins, minerals and high-quality protein is guaranteed, the growth and development of the fetus can be satisfied.
Blindly eating big fish and meat will grow on pregnant mothers, which will not only increase the risk of pregnancy complications such as hypertension, diabetes, venous thrombosis, but also increase the probability of dystocia and premature delivery, increase the risk of poor wound healing, and affect the health of children after adulthood.
"Keep your mouth shut" is the key to weight control. "Shut up" here is not to let pregnant mothers "go on a diet", but to "eat wisely" by scientifically and reasonably choosing food types, eating skills and cooking food.
In the first trimester, pregnant mothers generally don't gain much weight, but vomiting reaction will affect fetal nutrition. Eating less and more meals, eating easily digestible foods, such as bread and steamed bread, can reduce morning sickness, moderate sugar can promote early fetal brain development, and folic acid supplementation can stimulate fetal neural tube development.
In the second trimester, the vomiting reaction of pregnant mothers disappears, the appetite is wide open, and it is easy to get hungry and eat more. Use coarse grains instead of polished rice, white flour and other staple foods, such as brown rice, whole grains, whole wheat bread, etc. , can provide a feeling of fullness, but will not eat too much. At the same time, these foods are also rich in vitamin B and vitamin E.
Women should control their weight throughout pregnancy, and their daily diet should be high in protein and low in calories. Usually, they should eat more milk and eggs. Tofu and bean products contain relatively high protein. Eat less snacks during pregnancy, try not to eat too greasy and high-calorie food, eat more vegetables, fruits and lean meat, such as fish, shrimp, nuts, cabbage, oily wheat vegetables, etc., eat less meals and drink some soup before meals.
Secondly, "hugging legs", proper exercise and weight control are conducive to smooth delivery.
Except for a few pregnant mothers who have pregnancy complications and need to stay in bed to protect their babies, most pregnant mothers still need moderate exercise. Even if pregnant women just walk around the house, it is effective as long as they can do it for half an hour every day.
The American Obstetrics and Gynecology Association recommends that expectant mothers without any pregnancy complications should do 2.5 hours of moderate-intensity exercise every week. Pregnant mothers should exercise according to their actual situation, and never try to be brave.
Pregnant women gymnastics, walking, yoga, jogging, etc. These exercises can burn the body's calories and avoid being too fat. In addition, exercise is beneficial to the development of the fetus and the delivery of pregnant mothers.
Nowadays, many pregnant mothers pay more and more attention to the health problems during pregnancy. Instead of focusing only on nutritional supplements as in the past, weight control has become the focus of pregnant mothers. Weight gain during pregnancy is inevitable and a normal physiological phenomenon, and how much each person gains is different.
The weight of pregnant women before pregnancy is measured according to a scientific term body mass index (BMI). Different body mass index before pregnancy leads to different weight gain during pregnancy.
Body mass index calculation formula: body mass index = weight (kg)÷ height 2 (m), when the body mass index value is less than 18.5, the normal weight gain during pregnancy is less than13 kg; ; When its value is between 18.5-25, the normal weight gain range is between 8- 10kg; When the body mass index is greater than 25 and less than 30, the normal range is between 5 and 7 kg; If the body mass index is greater than 30, pregnant women should ask the doctor about the normal range of weight gain during pregnancy.
My body mass index = 49/ 1.62 2 = 18.67. The normal weight gain range is 8- 10kg, and my weight gain is 8kg (if I am pregnant for 40 weeks, it will probably increase 1kg), and my weight gain is within a reasonable range. At the 36-week check-up, the doctor estimated that the full-term birth weight of the fetus was 3.4kg, the actual delivery time was 36 weeks +2 days, and the neonatal weight was 2.7kg, which was not light.
During pregnancy, pregnant mothers must develop a good habit of monitoring their weight, pay attention to their weight gain, have regular physical examinations and monitor their baby's development. If there is any abnormality, seek medical advice in time and make adjustments according to the doctor's advice.