First, how to lose body fat during pregnancy 1, exercise moderately every week, and you should exercise at least 150 minutes every week. According to the research, 150 minutes of moderate-intensity exercise is healthy for women, and this range and intensity of exercise help to reduce excess calories and fat.
2. Choose a sport Choose a low-impact sport that you like, such as jogging, swimming, water aerobics, yoga and cycling. Choosing your favorite exercise can keep you motivated and reduce calories.
Exercise helps to lose excess fat. 3. Gradually increase the intensity When your fitness level improves, gradually increase the intensity of exercise. For example, you used to walk 1 km every time you exercised. When you improve, gradually increase the walking distance.
Further reading: Should pregnant women exercise more? Which pregnant women are not suitable for exercise?
4. Pay attention to body signals. Listen to your body signals every time you exercise. During pregnancy, the body will send an early warning signal to your health. Pay attention to dizziness, shortness of breath or any discomfort, and seek medical attention immediately if there is any abnormality.
5, avoid dangerous sports to avoid any rebound, vibration, jumping movement, which will cause sudden changes in direction and damage the abdomen. Doctors also suggest avoiding sports that will harm the fetus in the first three months.
6. Track your diet records and track your food intake and content. The focus is not on calorie intake, but on eating nutritious food and drinking more water. These records can help monitor changes in dietary intake and hunger levels.
7. Monitoring Weight Gain During pregnancy, you should monitor your weight gain. Weight gain during pregnancy is natural and will adjust your health level. Slow and steady weight gain is the best way to control excess fat in the body.
Extended reading: pregnant women should exercise more. Prenatal yoga is very suitable for pregnant women.
Second, healthy food suitable for pregnant women 1, protein's food protein can help avoid morning sickness, but also improve the baby's intelligence, so that the baby can maintain normal development. You can eat more eggs, soybeans, lean meat and other foods.
2, vegetables, fruits, vegetables and fruits contain a lot of vitamins and minerals, and some also contain folic acid, which can prevent the baby from having birth defects. Spinach, tomatoes, bananas and avocados are all good choices.
Eating more whole grains can provide you with a variety of nutrients, such as vitamin E, magnesium, iron, etc., which can provide energy and nutrition for you and your baby. Corn, oats and rice are all good food choices.
4, ω-3 fatty acids ω-3 fatty acids can improve the immunity of pregnant women, help the baby's brain development, and also fight inflammation. You can get it from fish, nuts and fish oil.