How not to get fat during pregnancy

Pregnancy is a unique time for a woman. The ability of the female body to endure, grow and feed a little man inside can be considered a real miracle. From the very first weeks of a desired pregnancy, a woman tries to protect her baby from external negative factors, monitors her health, and passes all the necessary tests. But at the same time, the woman relaxes, can afford any gastronomic delights, justifying herself by saying that these are the wishes of the baby in the womb. Unfortunately, a few months after the birth, the young mother comes to her senses and is annoyed to realize that the accumulated kilograms must somehow be dumped. Being overweight is not just a cosmetic problem. Excess kilograms during pregnancy create real problems for its course. In this article, we will talk about excess weight during pregnancy - is it permissible, how to deal with it with proper nutrition and sparing sports.

The danger of being overweight during pregnancy

Of course, during the period of bearing a child, all women gain excess weight, and far from always it is only the mass of the child. On average, if you add the weight of the baby, amniotic fluid, placenta, an increased amount of blood, the permissible fat layer, about 10 kg comes out. That is, normally a woman is allowed to increase weight by no more than 10-15 kilograms from the initial weight that you had before pregnancy. If your weight exceeds the permissible values, then this is fraught with dangerous complications.

Being overweight plus pregnancy is a colossal burden on a woman’s cardiovascular system. That is why during the period of carrying the baby in such patients, varicose veins and disturbances in the work of the heart may appear.

Pregnancy, overweight, is a serious burden on the spine. As a result, a woman may experience hernias, displacement of the discs, etc.

Excess weight creates a risk of developing preeclampsia, diabetes, and hypertension.

If a woman gets fat during pregnancy, not only her weight increases, but also the weight of the baby in the womb. It is more difficult to give birth to a large baby, this is fraught with ruptures of the birth canal.

In obesity, doctors do not recommend a natural birth, insist on a cesarean section. The surgical operation of artificial birth itself is much more difficult in the presence of excess weight.

An overweight woman always has a risk of miscarriage or premature birth. But in the later stages, on the contrary, overweight is fraught with overriding the baby.

Postpartum rehabilitation in overweight patients takes longer and more difficult.

With heavy weight, there is a risk of premature discharge of water.

Excess weight during pregnancy is dangerous not only for mom, but also for the baby. A sharp change in body weight often leads to a disproportion in the head and torso of the child. A large amount of body fat leads to hypoxia of the baby. A well-fed baby is more difficult to examine after birth, an assessment of the condition may be biased.

In addition, gaining extra weight, even before the birth of the baby, you program its tendency to extra pounds. Why do you need this? Especially if there is a girl in the womb. Do you really want her to go on diets all her life and suffer from endless complexes? If you want a happy and healthy life for your child, you need to monitor his nutrition today. In addition, you will not be bothered by taking care of your own figure.

How to eat during pregnancy, so as not to get fat

The opinion that with the onset of pregnancy you should start eating for two is very dangerous and insidious.If you double your diet, your weight will increase to dangerous levels in a short time. Yes, the diet should change, this is undeniable. But its quality should change, not quantity. Here are some helpful tips to help you establish a healthy and balanced diet during pregnancy.

Women during pregnancy often overtake a crazy feeling of hunger when the expectant mother is ready to tear everything in her path. These are hormones, there's nothing to be done. So the body protects the baby from starvation. To avoid such gusts, you must follow the diet. You need to eat every 3 hours, even if you do not want to. However, the portion size should be minimal - no more than the volume of one glass. This will protect you from overeating.

It is necessary to refuse harmful fast carbohydrates. If you cannot refuse cakes and sweets, at least you would like to limit their consumption - no more than one sweets per day, cakes only on weekends.

Choosing between healthy and unhealthy snacks, give preference to healthy foods, they can also be delicious. Yogurt, curd cheese with different fillings, good cheese, fruits, vegetables - can it be tasteless? Recently, various healthy and tasty foods have appeared in the departments of dietetic nutrition. What are apple chips alone - so crunchy and mouth-watering, and absolutely safe. In addition, you can have a snack with various whole grain bars - they have a lot of fiber, which will protect you from constipation. You can treat yourself to home-made jelly based on berry and fruit juices. The calorie content of such a product is negligible.

Surround yourself with utilities. Keep apples, bananas, nuts and dried fruits in a vase on the kitchen table.

Try not to eat at night, at least do not eat up to the dump.

If you are tormented by an acute desire to eat something, know the measure! Chocolate, citrus fruits, honey, eggs, strawberries - all this is acceptable during pregnancy, but in small quantities. If you eat more than the norm, you will harm your child, he can get an allergy for life.

Be sure to include lean meat, fish, and poultry in your diet. This will give the body nutritional value and a lot of protein.

If you feel that you have gained too much excess weight, then make yourself a fasting day on buckwheat or kefir. In this case, you need to drink plenty of water or green tea. During pregnancy, the fasting day can be done no more than once a week. Psychologically, it is easier for a woman to maintain the limit for 24 hours than to diet on a regular basis.

Be sure to add different types of greens to the dishes - the vegetation is very useful during pregnancy.
If the doctor does not limit you in the amount of fluid you drink, try to drink as much as possible. This will help cleanse your body of toxins and toxins. Drink compotes, fruit drinks, teas, freshly squeezed juices in diluted form. So far, herbal decoctions should be abandoned - some of them can cause uterine tone.

There should be a lot of vegetables in the diet - they are very useful, do not cause allergies and absolutely do not harm the body. In the morning, try to eat cereal porridge - oatmeal and buckwheat are especially useful. Lunch - vegetable and meat soups, salads. Dinner is best done with protein - meat, fish, poultry with vegetable salad. Snacks can be in the form of dairy products, fruits, cookies, nuts, etc.

Can I do sports during pregnancy?

Excess weight is a consequence of two main factors - overeating and a sedentary lifestyle. And if we have already figured out the nutrition, you need to decide how to play sports during pregnancy, because intense stress can be dangerous for the fetus. Indeed, activities such as running, weightlifting, playing and contact sports should be prohibited. But you can find an alternative that will allow you to warm up without any risk to health.During pregnancy, swimming is very useful - in water, the load on the spine is significantly reduced, a woman moves much more freely. Swimming kneads all the muscles of the body, water calms mom and baby. Be careful when visiting public pools during pregnancy - you need to use a swab to protect the vagina from infection. In addition, be sure to wear special corrugated slippers so as not to slip on the wet paths of the pool.

In the fitness centers you can choose the best sport for yourself. As a rule, pregnant women are recommended yoga, Pilates, body flex, special exercises for pregnant women. All exercises in these sports are aimed at stretching muscles - no strength training. Stretching makes the muscles more elastic and supple, which perfectly prepares the body for childbirth. If you work during pregnancy and you have absolutely no strength and time to go to training, then just go for a walk. Hiking favorably affects the body of a pregnant woman, the body is saturated with oxygen, you get rid of excess calories. It will be much more useful if you walk in nature - in a grove, forest, near a reservoir, etc.

Pregnancy is a great time for any woman, so why marry him with dangling folds and health problems amid obesity? In order not to gain excess weight, you need to carefully monitor it. Be sure to buy the scales and note the changes in their performance every week. Get enough sleep - this will protect you from overeating, emotional outbursts and negativity.

Sometimes a woman gains weight very much, even if she follows the diet and does not overeat. Be sure to tell your doctor about the experiences. A sharp set of body mass can indicate gestosis, polyhydramnios and even multiple pregnancy. Proper and balanced nutrition, good doctors and a positive attitude will help you bear a baby without excessive weight gain. Remember, food is not the only pleasure in life, try to please yourself with something else.

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