Many women will choose to do some weight loss work before pregnancy, because in fact, most people will gain weight during pregnancy, but pregnant women need to eat a lot during pregnancy and pay attention to the balance of nutrition, so they are more likely to gain weight. So, what are the principles of weight loss before pregnancy? What should I pay attention to when losing weight during pregnancy?

1, the principle of weight loss before pregnancy

1, increasing metabolic rate.

Metabolic rate determines the number of calories that can be burned in a day. Since 18 years old, people's metabolic rate has decreased by 2% every year. It is for this reason that we tend to gain weight for a long time, even if we eat the same thing.

Obesity has a very unfair aspect, that is, weight gain will not lead to a corresponding increase in metabolic rate. This means that if a person starts to gain weight, it will become more difficult to lose weight. It sounds strange, but it is very true that when obese people gain weight, the calories they need are inversely proportional to the corresponding weight gain.

The basal metabolic rate decreases with the increase of age and weight. The most effective way to combat this trend is to combine calorie restriction with physical exercise. Exercise is absolutely essential to lose weight. Exercise not only burns calories, but also suppresses people's appetite. It can also increase the metabolic rate within 24 to 48 hours and continue to burn calories long after the completion of sports activities.

If you don't improve your metabolic rate through exercise, losing weight is a painful and extremely slow thing. Many women will eventually lose motivation and give up diet therapy. Just like choosing a different diet, we always suggest seeing a doctor before considering a certain exercise plan.

2, to achieve the best heart rate

Any effective exercise plan should include enough aerobic exercise to achieve and maintain the optimal heart rate. Insufficient exercise will not increase the metabolic rate to the same extent, but people will find it more difficult to lose weight. Exercise regularly at least every other day, and raise your heart rate to the optimal level for 30 minutes each time.

For healthy women, the optimal heart rate can be calculated as follows: 220 minus their age, and then take 70% of the difference. The last number represents the heart rate that should be achieved and maintained during aerobic exercise, that is, the number of heartbeats per minute. I call it your best target heart rate.

It doesn't matter what you do during exercise. Choose any sport you like, and do it at least every other day, and stick to it all year round. Please note that every time you exercise, you should raise your heart rate to the optimal heart rate and keep it for at least 30 minutes.

Don't lose heart. After a long time, exercise endurance will be enhanced. Don't expect to achieve the goal of completing 30 minutes in the first exercise. It may take several months to reach and maintain the optimal heart rate during exercise.

Step 3 lose weight with friends

Weight loss experts also suggest seeking group support during weight loss. You should try to join a group or another person, such as your spouse or one or two friends, to exercise together. This will make losing weight more interesting and help to keep it up. Someone must encourage themselves and finish the exercise with them. You can also join a formal organization, such as the "dieters association", so that you can get organized support.

4. Maintain good nutrition during weight loss.

Don't think that menstruation is gone or irregular, so you don't have to worry about getting pregnant. Overweight women who are losing weight often have children unintentionally because losing weight strengthens their fertility. For many obese women with irregular menstruation, a little weight loss will also trigger ovulation and menstrual recovery.

I suggest that all patients should consider having children after completing the task of losing weight. But in case they get pregnant during weight loss, they must ensure the baby's health. Ensure a healthy diet during weight loss (see Chapter 7 for details).

All women should start taking prenatal vitamins before pregnancy, but women who lose weight are at higher risk of insufficient intake of vitamins and minerals. This puts their babies at risk of birth defects related to nutrition.

Overweight but normal menstruation means that fertility has not been affected. What should I do? For general health reasons, and in order to reduce the risk of miscarriage and maternal pregnancy complications, many obese women with normal menstruation still want to start losing weight before pregnancy. If you find yourself in this category of women, it is very important to maintain proper pre-pregnancy nutritional needs.

5. The goal of losing weight should be practical.

Generally speaking, we must be patient! Come to think of it, it took me many years to reach my present weight. It is unreasonable to think that you can get rid of fat in a few months. On average, it is better to lose 5 kg in the first month and 20 to 30 kg in the next 4 to 5 months. Besides, it's getting harder and harder to lose weight after you lose some weight. Head 10 to 20 kg is the easiest to lose weight. For many of my patients, losing weight successfully is one of the most troublesome things they have ever experienced. Do not give up!

2. What food should I eat when I am pregnant?

(1) animal blood

Hemoglobin in animal blood can react with smoke and heavy metals invading human body after being decomposed by gastric juice, which can improve the phagocytic ability of lymphocytes and enrich blood.

(2) Fruit and vegetable juice

The bioactive substances contained in fresh fruit and vegetable juice can block the harm of nitrosamines to the body, and can also change the pH of blood, which is beneficial to disease prevention and detoxification.

(3) seaweed

Gum contained in seaweed such as kelp and laver can promote the excretion of radioactive substances in the body with stool, so it can reduce the occurrence of radioactive diseases.

(4) Chinese chives

Leek is rich in volatile oil, cellulose and other ingredients, and crude fiber can help smokers and drinkers discharge poisons. Leek can warm liver and kidney, so it is called "Yangyangcao", which can be compared with the current "Viagra".

(5) Bean sprouts

Bean sprouts contain a variety of vitamins, which can remove teratogenic substances from the body and promote the production of sex hormones.

(6) Stir-fried pig blood

Cut pig blood into large pieces, blanch in boiling water, remove and drain, and cut into small pieces; Wash and shred ginger; Put oil in the pot, heat it to 70%, add pig blood, cooking wine, ginger and salt, stir fry, and put monosodium glutamate in the pot. It is suitable for enriching blood and expelling toxin before pregnancy.

(7) Lazy Luo Songtang

Slice onions, carrots and cabbages, and stir-fry them with cream until they change color. Slice the cooked beef, add six bowls of water, bring to a boil, add tomato sauce, and season with vinegar and sugar as appropriate. Cover and stew for 20 to 30 minutes.