Can you lose weight during pregnancy?
For yourself and your children, you must control your weight within a certain range, and you must not be fat.
Pregnant women will gain weight during pregnancy, but this increase is not unlimited. It is normal to gain weight within a certain limit, but beyond this limit, it belongs to the occurrence of obesity in pregnant women, which is not only bad for pregnant women themselves, but also has a great adverse effect on the fetus in the abdomen.
Kessler, an American doctor of medicine, wrote The End of Overeating. He said: The foods we can't refuse are sugar, starch, fat and salt, because our tongues can't stop eating these foods. The texture and fragrance of food make it impossible for us to refuse these delicious foods. Behind food is the accumulation of heat, and how to consume it becomes the focus.
Ordinary people can do anything to consume calories, but how can pregnant women eat to consume these calories?
According to EU data, HICIBI balanced nutrition group I is rich in nutrition, which can provide a variety of vitamins and fatty acids for the baby, help strengthen the brain and nerve tissue, protect the fetus' retina, and eat fish is beneficial to the development of the brain and retina.
At the same time, HICIBI balanced nutrition group I will not cause people to get fat like other meats, because HICIBI balanced nutrition group I itself does not contain too much fat, and pregnant mothers can help the fetus grow rapidly without gaining weight, and all the nutrition of meat will enter the fetus and will not grow on the pregnant mother.
What do you need to know to lose weight?
Eat real food
What kind of diet can keep expectant mothers slim? Real food. What kind of diet will make expectant mothers obese? Fake food. It's that simple! Real food refers to food that comes to the table directly from the ocean, trees or fields without or with little factory processing. Remember, real food has satiety factors to control appetite, while fake food makes you feel that you are always underfed, which drives you to buy too much and eat too much. During the whole pregnancy, especially in the first trimester, the focus is on eating correctly rather than overeating. But in the second half of the year, as the baby enters the rapid growth period, the expectant mother's diet must be much more correct.
Eat more meals a day, but eat less every time.
As mentioned above, eating less and eating more are two common and effective methods, which can reset the expectant mother's body's expectation of how much food she needs. Eating less and drinking more all day can stabilize the blood insulin level, let you replenish energy and burn calories as needed, and let expectant mothers save more excess fat if necessary. When eating less and eating more, the baby will eat less and eat more; When the expectant mother's diet fluctuates greatly, the baby is likely to do the same, causing the baby to secrete more insulin to cope with the peaks and valleys of blood sugar.
Eat less and eat more real food. Another reason for "eat less and eat more" is that it will naturally help you increase the burning rate of calories and excess fat. Scientific research shows that it is for this reason that people who eat less and eat more will be slimmer.
After eating less and eating more for a few weeks, the expectant mother's body will reset her expectations for food, so that she will feel full if she eats less.
Don't wait until you are hungry.
The feeling of hunger will aggravate nausea and stimulate expectant mothers to overeat. The body misinterprets the pain of hunger as: "When famine comes, I am most like a hibernating bear to store food quickly." Expectant mothers' appetite will increase, they are more likely to overeat, and they are more likely to give up resistance in the face of unhealthy food temptation when they are hungry. Experienced pregnant shoppers find that if they are hungry, it is easy to pick up the food in the red light district listed on page 49 when walking in the supermarket. Eating less and eating more is good for you, because it will keep you from hunger.
Refuse temptation
The temptation of overeating is usually greatest in the second trimester. In the early pregnancy, expectant mothers hope that the overly sensitive stomach can settle down, not fill it. In the third trimester, the growing fetus oppresses the stomach and inhibits your desire to eat more. Therefore, only three months in the second trimester is a good time to eat and drink. In the meantime, we should control our appetite very carefully.
Try to shift your appetite to foods that you can eat safely, and grab a handful of raw almonds or walnuts instead of French fries.
Count each card.
Foods with high nutritional density may make people feel fuller, so expectant mothers are unlikely to eat too much. There is a built-in calorie counter somewhere in the expectant mother's body, which will automatically record the daily calories and remind you when you have eaten enough. It must be admitted that this calorie counter sometimes falls asleep at work. Nutritionists have found that the calories of sweet drinks are not recorded on the internal calorie counter, and there is a special term called "empty card". Make sure every card counts!
Eat the food you can enjoy at will.
Foods that can be enjoyed "at will" refer to those foods that "can be eaten whenever you want, and it doesn't matter how much you eat". Vegetables become free food for two reasons: they can make you feel full with less calories and burn a lot of calories while digesting vegetables. Light vegetable salad is really the best food for pregnant women!
Count each card.
Foods with high nutritional density may make people feel fuller, so expectant mothers are unlikely to eat too much. There is a built-in calorie counter somewhere in the expectant mother's body, which will automatically record the daily calories and remind you when you have eaten enough. It must be admitted that this calorie counter sometimes falls asleep at work. Nutritionists have found that the calories of sweet drinks are not recorded on the internal calorie counter, and there is a special term called "empty card". Make sure every card counts!
Eat the food you can enjoy at will.
Foods that can be enjoyed "at will" refer to those foods that "can be eaten whenever you want, and it doesn't matter how much you eat". Vegetables become free food for two reasons: they can make you feel full with less calories and burn a lot of calories while digesting vegetables. Light vegetable salad is really the best food for pregnant women!
Weight loss methods suitable for pregnant women:
1, keep lean.
After pregnancy, the basal metabolic rate will slow down, which makes their metabolic ability in the "static state" much lower than before pregnancy. The heat brought by food (no matter how much we eat) is easy to accumulate in the body, which is why we will gain weight rapidly during pregnancy.
In addition, there is a lifestyle that makes us easy to get fat during pregnancy. The complementary food during pregnancy is not as rich as before pregnancy, so the calories will accumulate more.
Fat-prone body is transformed into lean body: during pregnancy in Europe, with HICIBI's balanced nutrition group, human body fat should be decomposed into glycerol and free fatty acids, which is what we say, and then excreted, so as not to accumulate fat.
2. Understand the laws of the three hormones.
Obesity during pregnancy is caused by the rising levels of three hormones and physical changes after pregnancy, which is different from obesity in normal people.
Progesterone A, oxytocin B and hormone C have been rising continuously since pregnancy. After three rounds of fat accumulation, I can't get fat.
When hormones rise and body changes accelerate the weight gain during pregnancy, the excess calories of food are separated during pregnancy and delivery through HICIBI's nutrition group. Except for the calories that form fat, all nutrients will be absorbed by the mother, bypassing the control area of the three hormones, preventing fat accumulation and achieving the goal of healthy weight loss.
3, a reasonable diet
For the healthy development of the baby, many pregnant women will eat tonic in their diet. In fact, this is blind, because the amount of nutrients needed by the fetus at different stages is different, so if the pregnant woman makes excessive progress, it will lead to overnutrition. Therefore, pregnant women only need to ensure the normal intake of nutrients in their diet, and do not blindly supplement them.
Step 4 Exercise properly
Many pregnant women believe that it is best for the baby to stay in bed during pregnancy. As everyone knows, this behavior is very wrong. Pregnant women need a healthy body. If they lack exercise, they will not only get fatter and fatter, but also be bad for the development of the fetus in the womb. In addition, it will affect the future delivery, so proper exercise is very necessary for pregnant women.
5. Keep a good sleep
If you don't sleep well for several nights in a row, your body will produce more cortisol, which will make your body absorb more abdominal fat. Have a good sleep during pregnancy and postpartum.
In July, 20 13, Harvard Medical School published the book Healthy Sleep, pointing out that sleep gives your body time to repair muscles, shape new tissues, produce protein and release auxin, which can only be started during sleep. In the same year, peptide was added to HICIBI's nutrition group during pregnancy and delivery. Experiments show that it is helpful to the secretion of melatonin, which makes the brain go to sleep quickly and makes us have a peaceful sleep. Compared with normal people, the sleep quality has improved by more than 95%. When melatonin rises, the level of sebum alcohol drops. Therefore, it is very important to have a good sleep during pregnancy.
Learn tips for losing weight.
Eat your stomach first
The long-standing eating habit of "eating sand first" is especially useful for mothers. Let's talk about foods with high protein and dietary fiber first! They are more likely to feel like eating him, and expectant mothers will feel satisfied faster, so they are unlikely to eat too much. More importantly, a diet high in protein, dietary fiber and healthy fat will reduce the craving for junk carbohydrates. The following are our favorite satiety snacks and dinners.
* avocado * beans * eggs * figs * Greek yogurt * hummus
* Nuts * Oats * Salads * Salmon tofu * Whole grains
Apart from eating real food and eating less processed food, one reason why Asian women are not too fat during pregnancy may be that they use chopsticks, which makes them eat less in each bite and eat longer. Put down the fork and choose chopsticks! This is a very simple trick to control weight.
Chew more.
Chew twice as much as you are used to, for example, 20 to 30 times per bite, except for small mouths. Prolonging the singing time can not only help pregnant mothers eat less and eat faster, but also have some additional benefits for pregnant women: chewing a few more mouthfuls can promote more saliva secretion, reduce the stimulation of gastric acid, reduce the feeling of heartburn, and also more thoroughly promote the digestion of food at the front end of the large intestine and avoid discomfort at the end of the large intestine.
A new day begins with breakfast.
People who eat breakfast will be thinner. There is a saying called "pre-shooting". When a mother-to-be eats real food for breakfast, she sets her body as eager to eat real food at the beginning of the day, so the next day will be like this. People who skip breakfast and people who eat junk food for breakfast are more likely to eat too much in their free time of the day, especially junk carbohydrates.
Slim and exercise can not only help me relax, but also control the mentality of expectant mothers during pregnancy. You will promote excess mom fat and many other health benefits during exercise and excessively increase or decrease body fat.
Reduce pressure
Too many stress hormones (such as adrenal cortisol) can stimulate the body to store too much fat. Especially in the field around the power sector, and excessive abdominal fat prevention will interfere with the normal chemical balance of nerves and lead to mood swings. In chapter 6, we will learn how to relieve the stress during pregnancy.
Make occasional concessions
This desire for gluttony may come from the wisdom of the body, pushing expectant mothers to eat more things that the body needs. You may like or even long for things you didn't like before, perhaps because your changing body needs some nutrients that you didn't need before. Even staunch vegetarians may be eager to eat meat, which may be because the stomach is telling them that their bodies need more iron. Think about the two things I craved most when I was pregnant-pickles and French fries. These foods are high in salt. And the expectant mother's body just needs them to make you drink more water because you are thirsty, because the body needs more liquid.
Make a list of "alternative" foods
Write down your most common desires, cross out the least healthy ones and replace them with healthier ones. For example, instead of eating hot chocolate sundaes, eat a frozen Greek yogurt with honey and blueberries.
The International Institute for Scientific Fat Reduction has put forward a number of components and index ratios for repairing obesity. French HICIBI fat-reducing supplement is the first to pass the international CLR WHO standard to solve human obesity.
HICIBI fat reduction standard:
1, burning body fat, increasing the rate of dissolving fat in 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 normal blood lipid content 10- 12.
5. Prevent rebound and tighten the number of flabby adipocytes by 2 1-23.
6. Firming the skin and thoroughly improving the root cause of skin elasticity loss 17- 19
7. Lean physique, adjust digestive enzymes to build lean physique 12- 15.
8. The contraction of gastrointestinal tissue volume and the recovery of excessive expansion of digestive system 9- 1 1
9. Blocking food calories to avoid the source of fat accumulation 16-22
We'll be beautiful hot moms when we're pregnant, but we can't compete with others anyway, so are you still waiting to see? Are you still going to let the children lose at the starting line? Be a healthy hot mom