How to get fat during pregnancy? Why is it easy to get fat during pregnancy?

My eldest cousin, who just gave birth to a baby a few days ago, complained to me that she was slim before giving birth and weighed less than 45 kg. How did her weight soar to 70 kilograms after giving birth? In fact, I can particularly understand her lost mood. However, expectant mothers during pregnancy generally eat more and exercise less for the sake of fetal health, which is easy to accumulate fat. This is something that can't be helped. After all, it's all for the baby. However, to be honest, gaining more than 50 kilograms during pregnancy is really a bit much. It may be that women pay too little attention to their bodies during pregnancy and overeat. In fact, only these two factors are easy to gain weight during pregnancy. As long as it is treated correctly, it is difficult to gain weight. Expectant mothers should remember clearly in their hearts.

Why are you fat when you are pregnant? It is important to find the reason:

1, hormonal effects

During pregnancy, due to changes in physiology, hormones and other reasons, pregnant mothers will have unspeakable pressure and will inevitably want to eat. But it is ok to eat some favorite food occasionally, as long as it is not too much.

Even if you eat the same as usual, hormones during pregnancy will make subcutaneous fat easily accumulate, so the secret of fitness during pregnancy is to gain weight slowly.

From the beginning of pregnancy, pregnant women only need to supplement (grab a meal) the nutrition group during pregnancy and childbirth every day to prevent excess calories from accumulating into fat, so they don't have to worry about whether the diet structure is reasonable and appropriate, whether the vegetarian diet such as fatty foods is reasonable, and they don't have to control their diet!

2. Diet structure

France adopts the principle of energy balance: that is, the balance between energy intake and energy output and storage in the process. Under various physiological conditions, most of the energy intake comes from the chemical energy contained in food, while the expenditure includes the energy contained in feces, urine and digestive tract gas, which is in balance with the energy consumed by external work.

Energy balance does not require everyone's daily energy intake to be balanced, but requires that the average calorie consumption and intake of pregnant women tend to be equal within 7- 14 days.

During pregnancy, the calories consumed in the body must be absorbed from the outside (hi-food bar) to be compensated, so that the energy consumed and absorbed by the body tends to be equal, which is called energy balance in nutrition. When commenting on postpartum weight, we should first look at whether they have taken balanced nutrition, and then we can see whether the proportion of how many calories they metabolize is reasonable. Reasonable weight should be to ensure nutrition while metabolizing calories.

After pregnancy, one person bears the nutrition of two people, and many expectant mothers begin to eat more food than usual for the nutrition of their children.

From the point of view of western medicine, hormone levels change greatly during pregnancy. Under the influence of this special internal environment, fat increases and accumulates, forming obesity during pregnancy. From the perspective of human adaptability, getting fat during pregnancy reflects the ability to adapt to the adverse external environment. Accumulate fat to provide nutrition and energy reserves for the fetus, and avoid the impact of accidental intake and insufficient nutrition on fetal development.

How to control weight during pregnancy?

1. Keep your mouth shut: record your daily diet and adjust it in time?

Eating is more important than satiety: Based on the principle of eating less and eating more meals, it is recommended to eat normally when your appetite is good. There is no need to eat more and eat less.

Although the fruit is good, the intake is moderate: Take the second and third trimester of pregnancy as an example, the reasonable daily fruit amount is between 200 and 400 g, which is equivalent to 1-2 medium-sized apples or 2-3 medium-sized oranges. In fact, many pregnant women suffer from diabetes because they eat too much fruit.

2. Open your legs: weigh yourself regularly and do simple exercise?

Weigh yourself every day or every week to master the weight dynamics. Generally speaking, it is normal to float more than ten kilograms before and after pregnancy. The specific weight gain rhythm is:

Early pregnancy (within 3 months of pregnancy): Do not gain more than 3kg.

Pay attention to exercise slowly. Although some foreign pregnancy classes recommend jogging, due to the low acceptance in China, the pace of doing radio exercises must be slow and jumping is not allowed.

Second trimester (3-6 months pregnant): It is recommended to gain 5-6 kilograms.

Try to choose moderate exercise. Swimming and exercise during pregnancy are good choices, and the movements should be gentle. Every pregnant woman should pay attention to self-control of the amount of exercise, frequency and amplitude of exercise.

Third trimester (7-9 months pregnant): It is recommended to gain 5-6 kilograms.

Choose slow motion. It is suggested to choose stretching, yoga and walking, and remind that the exercise should be slow at this time, so as not to make the fetus premature due to strenuous exercise.

How much weight gain during pregnancy is not too much?

1, normal body shape before pregnancy: Is it reasonable to gain 25~30 kg?

Where is this reasonable weight gain? The weight of expectant mother and fetus is "synchronous growth" throughout pregnancy. Generally speaking:

The baby is about 6-7 kg.

The weight of placenta, amniotic fluid, uterus, blood, body fluid and mammary gland is about 10- 12 kg.

The meat that really grows on the mother (maternal reserve) is 6-8 kg.

A mother who exceeds this weight gain range is likely to have gained weight on you.

It is not good to be overweight or underweight during pregnancy.

Weight gain during pregnancy includes two parts: one is pregnancy products, including fetus, placenta and amniotic fluid; The second is the growth of maternal tissue, including the increase of extracellular fluid of blood nuclei, the development of uterus and mammary glands, and the fat stored by the mother for lactation. Therefore, pregnancy weight is an important index to measure the nutritional status of pregnant women and fetuses.

Too little weight gain: it may lead to fetal malnutrition, growth restriction and low birth weight (birth weight

Excessive weight gain: it can induce gestational diabetes, pregnancy-induced hypertension, urinary and reproductive system infection, etc. And the possibility of miscarriage and premature delivery will increase. If the fetus is overweight during labor, it will bring difficulties to delivery.

(Ma Bao must see why she is easy to get fat during pregnancy. How to get fat during pregnancy? )

How to achieve "long fetus without meat" during pregnancy? When eating, you may need to "remember" these 4 points!

1, 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 gestational diabetes. 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 effectively obtain sugar intake, thus avoiding obesity.

2. Thermal barrier

Be sure to eat meat during pregnancy. In this process, pregnant mothers are worried that they will get fat, so they can try to eat this way, which is not only powerful for losing weight, but also healthy for the fetus.

During pregnancy, the baby is in the body, and the pregnant woman needs to consume two people's energy, but animal fat is not easily transmitted to the fetus through the placenta, which leads to obesity in pregnant women, even if the energy intake is limited. However, by scientifically blocking the nutritional groups during pregnancy and childbirth, the differentiation of energy substances into adipose tissue can be reduced and the metabolism of fat can be increased. In clinical trials, it shows weight loss and improvement of quality of life.

3. Eat more fiber food.

Eating more beans and miscellaneous grains during pregnancy can effectively help people eat some fiber foods, effectively promote gastrointestinal peristalsis and relieve constipation.

During pregnancy, you can generally eat some (hi bar) balanced nutrition groups during pregnancy to avoid constipation during pregnancy and control excessive weight gain. Corn, red beans, buckwheat, etc. It is very suitable for pregnant mothers to eat, and can completely account for 1/3 or even 1.5 of the daily staple food of pregnant mothers. This is because these (hi bar) balanced nutrition groups during pregnancy contain rich meals.

Advance the dinner time and insist on taking a walk after dinner.

After eating, I can have a little rest and exercise for a few minutes, which is helpful to the health of the parturient and helps me digest the things in my body better.

Pregnant mothers' diet, four rules-

Diversification, moderation, balance and security

Throughout pregnancy, the formation and development of embryos and various organs require various nutrients, including protein, fat, carbohydrates, minerals, vitamins and water. To protect the fetus, we must pay attention to nutrition.

1, high quality protein+(hi restaurant):

Meat, milk, eggs and fish should account for an appropriate proportion in the diet.

2. Intake of heat energy +(hi bar):

Heat energy mainly comes from fat and carbohydrates. Fat mainly comes from animal oil and vegetable oil. Carbohydrate mainly comes from sucrose, rice, sweet potato, wheat and so on.

3, inorganic salts, vitamins and trace elements+(high bar):

Foods containing calcium, phosphorus, iron and zinc, such as milk, beans, seafood nuts, etc. , should be properly ingested.

4, pay attention to the vitamin supplement +(hi):

Supplement vitamin B 1, vitamin B2 and vitamin B6. B vitamins mainly come from cereals, but the content of B vitamins in refined polished rice and refined flour is obviously reduced.

5. Choose foods with low fat content+(alas, eat):

You can avoid some pigs, beef and mutton with relatively high fat content in your diet and choose some animal foods with relatively low fat content, such as chicken, fish and shrimp.

6. Eat more fruits and vegetables:

Supplement dietary fiber, vitamin C and other nutrients to promote digestion and absorption.

(Hi, Ba) Weight loss standard:

1, burning body fat, increasing the fat-dissolving rate of digestive system 18-20%.

2. Reduce sebum and accelerate the decomposition of fat accumulation 13- 15%.

3. Reduce blood sugar and repair the dynamic balance of blood sugar 12- 15%.

4. Reduce blood lipid, inhibit lipase activity, and restore the normal content of blood lipid 10- 12%.

5. Prevent rebound and tighten the number of flabby adipocytes by 265,438+0-23%.

6. Firming skin and thoroughly improving the root cause of skin elasticity loss 17- 19%

7. Easy lean body mass, adjust digestive enzymes to build lean body mass 12- 15%.

8. The gastrointestinal tissue shrinks in volume, and the digestive system expands excessively to 9- 1 1%.

9, food calorie blocking, avoid the source of fat accumulation 16-22%

(Ma Bao must see why she is easy to get fat during pregnancy. How to get fat during pregnancy? )