1, overweight during pregnancy, endless troubles.
In the traditional concept of China people, "pregnant mommy eats, one is worth two", and pregnant mommy will double the nutrition. As a result, many pregnant mothers are overweight! But being overweight during pregnancy is endless.
High incidence of complications during pregnancy: Overweight during pregnancy not only makes pregnant mothers have backache, but also easily complicates pregnancy-induced hypertension, gestational diabetes and postpartum hemorrhage. Pregnancy-induced hypertension can lead to eclampsia in mothers, which seriously endangers the lives of pregnant mothers. Gestational diabetes will cause the baby to grow into a giant child, and may also bring the hidden danger of lifelong diabetes to the baby.
Dystocia: Pregnant mothers gain more than 30 kilograms, so the incidence of macrosomia is 7.46%, which is easy to cause dystocia. Even if there is no macrosomia, overweight pregnant mothers will get more fat, which will lead to narrow birth canal and increase the difficulty of natural delivery.
Increased risk of caesarean section: Overweight pregnant mothers may have to choose caesarean section for many reasons. The thick fat on the belly will hinder the vision of the operation and make it difficult for the baby to take it out. In addition, the fat is thick, the wound tension is high, and the fat is easy to liquefy and difficult to heal, which increases the risk of wound infection.
It is difficult to lose weight after childbirth: the weight is not controlled during pregnancy, and a lot of fat is accumulated in the body. You need breastfeeding after childbirth and you can't lose weight immediately. When you can lose weight, the fat has accumulated too much, and it is getting harder and harder to lose weight.
It is scientific to eat like this during pregnancy.
Early pregnancy (0~3 months)
The baby's growth is still very slow, and pregnant mothers don't need to supplement too much nutrition and calories. However, because mothers will have different degrees of pregnancy reaction in the first trimester, it is recommended that the food be delicious and easy to digest for mothers with severe nausea and vomiting. Try to eat as much as you can, eat less and eat more, and eat lightly to strive for nutrition for your baby.
Key supplement: Folic acid is an important nutrient element in early pregnancy, don't forget to take one every day! Early pregnancy is a period of rapid development of baby's nerves. Folic acid can prevent neural tube malformation and promote brain development. In addition, animal livers, beans, vegetables with dark green leaves and nuts are also rich in folic acid, so you can eat more appropriately.
Diet focus: the staple food is coarse and fine, and eggs, fish, meat, milk, soybeans, nuts, vegetables and fruits are all available. Light taste, less oil, rich nutrition and low calorie.
The second and third trimester of pregnancy (4~9 months)
From the second trimester, the baby's growth rate has obviously accelerated. Pregnant mothers need to increase their intake to meet the needs of women, but this "increase" is limited. An increase of 200 kilocalories is enough. 200 calories is equivalent to 2 cokes, 3 eggs and 4 slices of whole wheat bread!
Key supplement: It is very important to have a comprehensive and balanced nutrition in this period, especially the demand for high-quality protein, calcium, iron, vitamin D, vitamin C and DHA is increasing.
Diet focus:
● The staple food should not be monotonous, and it should be eaten with rice flour and miscellaneous grains.
● Non-staple food should be comprehensive and diverse, with meat and vegetables. Eat more foods rich in various nutrients, such as pork liver, lean meat, eggs, seafood, fish and shrimp, dairy products and bean products. Eat more fresh yellow-green leafy vegetables and fruits to ensure the normal growth and development of the fetus.
● However, I would like to remind you that in the last 1 month of the third trimester, the intake of fat and carbohydrates should be appropriately restricted to avoid the baby being too big and affecting the delivery.
3. Exercise during pregnancy.
In addition to paying attention to diet, pregnant mothers also need exercise, which not only helps to control their weight, but also helps to produce. Generally, by the second trimester, the baby will be stable in the mother's stomach. This time is most suitable for exercise, such as walking, swimming, pregnant mommy yoga and low-intensity aerobic exercise.
4. When is it good to lose weight after delivery?
1, it is forbidden to lose weight for one month after delivery.
First of all, one month after delivery is a recovery period, so don't take any weight loss measures this month. No matter whether you have a natural delivery or a caesarean section, no matter how good your physical fitness is, believe me, one month after delivery is a critical period for women to recuperate, and poor blood gas recovery will lead to many root causes. After confinement, you can lose weight only if the lochia is clean. Therefore, if you love beauty after childbirth, please put away your heart that can't wait to lose weight, let yourself eat and sleep "lazy" for a month, and then start to lose weight!
2. The earliest time to lose weight: 45 days after delivery.
If your body recovers quickly and the lochia is clear, you can try to make a weight loss plan 45 days after delivery according to your physical condition. But considering that your body has not fully recovered, I suggest you lose weight by improving your diet during this time. Without affecting breastfeeding, the common and effective diet food is yogurt.
Lactic acid bacteria contained in yogurt can increase the nutritional value of food, establish a normal bacterial ecology of the stomach and enhance immunity. Hot mom can eat skim frozen yogurt, which can reduce waist circumference and relieve powerlessness. In addition, rich lactic acid bacteria can also protect the intestines, and KO's body is swollen! But be careful not to eat more.
3, the most suitable time to lose weight: 2-4 months after delivery.
Note that two months after delivery is a more suitable time to lose weight. Young mothers can take some measures to lose weight properly, especially some women who give birth naturally. Their bodies have almost recovered, and they may receive unexpected slimming effects! If the body allows, the hot mom can do some sports with less exercise, such as yoga and Tai Chi. Sticking to exercise can make the body lose weight obviously. But for some young mothers who have caesarean section, it is still not suitable for exercise at this time. You can massage your body, especially your abdomen, to eliminate the fat in your abdomen.
4. The best time to lose weight: half a year after delivery.
Half a year after delivery, most of the hot moms have fully recovered, and then they can safely lose fat. Strengthening exercise and controlling the intake of high-calorie food can achieve the best weight loss effect.
Running can burn calories. Keeping running will make your heart and cardiovascular system stronger. Whether before or after delivery, running to lose weight has a satisfactory slimming effect. Jia Wenjing, a hot mom in her forties, is the best example.
Swimming is also a whole-body aerobic exercise, which can improve the flexibility and flexibility of the body and make the skin firm. You can choose swimming to slim down and shape.
Besides regular exercise, you can also do yoga or pilates. These two kinds of exercises can help you correct your spine, stretch your muscles, exercise flexibility and help eliminate edema. Remember not to eat for two hours when doing yoga or pilates, and do some warm-up exercises to stretch your muscles.
If you like dancing, you can try aerobic dance. These exercises can help you exercise your hip muscles and shape your body lines. And dancing can make people meet a good mood and eliminate negative emotions.
When you lose weight by postpartum exercise, you should be moderate and don't engage in strenuous exercise; Nutrition should be ensured in diet, and it is best for pregnant women during lactation to breastfeed before exercise, so as not to affect the quality of milk after exercise. The golden period of postpartum weight loss is 6 months after delivery, so try to restore your previous figure within half a year after delivery, otherwise the longer you wait, the worse the weight loss effect will be. Hot moms, hurry up!
Women should pay attention to diet control during pregnancy. It's not that if a mother eats too much, the child will grow well. Women's weight increases at different limit rates during pregnancy. Just pay attention to nutrition at ordinary times, there is no need to eat too much. Excessive weight gain can easily lead to some diseases, so mothers should pay attention to weight control.