How do pregnant women lose weight in the middle and late stages?

As soon as I got pregnant, especially my parents-in-law at home began to give me crazy supplements. Why? I'm afraid my grandchildren/daughters won't have enough to eat ~ then I started to scare them with the following reasons. The point is, overweight is really harmful!

Overweight pregnant mothers are simply risking their own and their children's lives! They not only suffer from pregnancy-induced hypertension, gestational diabetes, thrombosis, postpartum depression and so on. It is also easy to give birth to a giant baby, which leads to dystocia and an increase in cesarean section rate, which in turn leads to postpartum hemorrhage and infection! Because of the accumulation of fat, the resistance of birth canal increases, which may cause uterine inertia, massive bleeding and neonatal asphyxia. Even if you choose cesarean section, it is possible that the abdominal wall is full of fat, the surgical field of vision is not fully exposed, and it is difficult to take out the fetus!

Obesity of pregnant mothers gives birth to a huge baby, which not only affects production, but also affects the baby's lifelong health problems! Fat pregnant mothers are likely to have dystocia, which will lead to fetal intracranial hemorrhage, clavicle fracture, brachial plexus injury and paralysis, and even neonatal asphyxia. If such a fetus is lucky enough to survive, the incidence of type II diabetes, hyperlipidemia and cardiovascular diseases in adulthood will be higher than that of normal people. Follow? Medicine pot? No difference!

Everyone broke out in a cold sweat after learning about the dangers of being overweight during pregnancy? It doesn't matter, just control your weight. Generally,1.1kg ~1.5kg can be increased in the first three months. After three months, the weight gain should still be controlled at 0.5 kg/week. By the time of full-term delivery, the body weight will increase by about 1 1.5kg compared with that before pregnancy. It is recommended that pregnant mothers weigh themselves at least once a month during pregnancy (Beijing Mommy weighs them once a day), which can remind themselves whether it is time to control diet and exercise, or that the baby is underweight and needs to strengthen nutrition.

Part. 1 Pay attention to eat, eat, eat.

Pregnant mothers should not only ensure adequate nutrition for themselves and their babies, but also prevent overnutrition, and be alert to high blood pressure and macrosomia, which is really painful. How can they eat the nutrients they want if they are fat? Let's analyze the specific problems.

In the early stage of pregnancy (the first three months), the baby is only a little older and doesn't need any nutrition. Just eat the same food in peacetime, there is no need to supplement a lot of nutrition. However, this stage is an important period for fetal growth and development. The lack or excess of some nutrients will cause fetal early developmental disorders and deformities. At this time, we should pay attention to comprehensive nutrition, avoid irritating food, and taste light and refreshing. Don't fast if you throw up. Eat something digestible after eating.

In the second trimester, the baby grows fast, and the pregnant mother's body changes greatly, so it is necessary to take enough protein, vitamins and trace elements. The diet should be vegetarian and coarse, and at the same time, enough whole grains and staple foods (rice, noodles, coarse grains, cereals, etc.) should be ingested. ) It is 300g ~ 450g of animal meat or beans, 50g of animal liver (once or twice a week), 500g of vegetables, 200g of fruits and 30g of vegetable oil every day. Pregnant mothers can eat less and eat more, and don't overeat blindly or eat sweets or greasy food, so you will get fat.

Nutrition is more important in the third trimester, because it is the period when the fetus grows fastest and stores the most nutrients in the fetus, and the metabolism and tissue growth of pregnant women reach the peak. Pregnant mothers should eat more foods rich in calcium, iron, vitamins and minerals (eggs, poultry, fish, shrimp, milk and so on). ). In the third trimester, with the growth of the fetus, the uterus oppresses the stomach, and often eating less food leads to heartburn. Eat less and eat more.

Mommy tips

1 pregnant mommy remembers to drink more soup and water every day to keep the amniotic fluid in the uterus adequate and normal. Too much or too little amniotic fluid is not good. Pregnant mothers should make specific analysis according to their own situation.

Chew slowly when you eat. Eating too fast and not chewing food carefully not only increases the burden on the gastrointestinal tract, but also is not conducive to digestion.

Snacks and supper are enemies to keep weight! Don't eat during pregnancy. Especially if you eat supper about two hours before going to bed, fat can easily accumulate in your body.

Eat less greasy food and more foods rich in protein and vitamins. Avoid sugar, sweets and drinks rich in sugar and alcohol. Vegetables are rich in vitamins, which contribute to the absorption of calcium, iron and cellulose in the body and prevent constipation.

5. Write a diet diary to understand the calories of food, so as to control the calorie intake. Record the contents of every morning, noon and evening, and reflect on whether you have eaten something you shouldn't have eaten.

Move, move, move.

Walking: There is high oxygen content in the air in the morning and evening, and the high oxygen content in the blood of pregnant mothers will be directly passed on to the baby to promote its healthy development. Walking can also increase mommy's abdominal muscle elasticity and pelvic contraction function, prevent fetal dislocation, increase pregnant women and make delivery smoother.

Yoga, Pilates, etc. These sports are both difficult and dangerous. Pregnant mothers who have been exercising before can continue their previous exercise as long as they are more careful. But don't do things that are not suitable for pregnant women, such as lifting weights and overstretching ligaments to protect shoulders and elbows. It is best to consult a professional and make an effective and safe exercise plan.

Kegel exercise: The exercise mode is accomplished by voluntary contraction of pelvic floor muscles (groups). Anytime, anywhere. It can enhance the strength of supporting muscles, vaginal sphincter and urethral sphincter in the lower part of uterus. Do 2 ~ 3 groups of Kaigl exercises every day during pregnancy and postpartum, each group 10 ~ 15 times, which can ensure that women can complete the tasks of pregnancy and childbirth well and promote the vaginal sphincter to recover its elasticity as soon as possible.

Swimming: It's good for pregnant women. The buoyancy of water can help pregnant women to support more than before pregnancy 10 to 13 kg, and the resistance of water can reduce the chance of joint injury that gradually relaxes. The key is that the whole body is aerobic exercise, and losing weight in the third trimester is effective quickly. Pregnant mothers who can't swim can squat in the water or do some aerobic exercise.

Mommy tips

1. Pregnant mothers will relax their muscles and joints because of hormonal changes. If they don't do warm-up exercises well, it is easy to cause muscle and joint strain during exercise. So warming up before exercise can avoid cramps.

2, expectant mothers must avoid overwork and rapid heartbeat, and the purpose of exercise during pregnancy is not to burn fat, but to exercise the muscle strength of the whole body, so expectant mothers should stop for a short rest every exercise 15 ~ 20 minutes, and then start exercising.

3. Pay attention to supplement the energy consumed by exercise. Try to replenish water before, during and after exercise. This can not only avoid dehydration, but also control the heating rate. Every time the expectant mother's body temperature rises by half a degree, the fetal heartbeat date will increase by 10 ~ 20, which increases the instability of the fetal condition. Therefore, pregnant mothers must remember to replenish water before, during and after exercise.

4, pregnant mothers should avoid excessive fatigue, do not make big and fast movements. Avoid joint overstretching, especially in the late pregnancy. Progesterone will make pregnant women's joints loose, and overstretching will cause damage. Avoid jumping and shaking, which can easily make the expectant mother's center of gravity unstable. If she slips or collides with an object, it will easily lead to fetal collision, causing contractions or water bursting, and even premature birth. Also avoid doing exercises that oppress the fetus.

5. Avoid exercising in hot and muggy weather. Exercise in hot weather may lead to heatstroke. The most suitable temperature for exercise is about 26℃ ~ 27℃. At the same time, we should keep warm to avoid catching a cold. You should take a bath after exercise, not a bath.

6. According to the results of your early pregnancy test, let the doctor judge whether you are a high-risk pregnant woman. If so, then you are not suitable for any non-daily sports.