How to lose weight without harm to health during pregnancy? Overweight during pregnancy, what to do

05.08.2019

Often expectant mothers have a question: how to lose weight during pregnancy. Sometimes this is justified, and sometimes not. Next, the following topics will be considered: the norm of weight gain, what are the dangers of extra pounds, what can not be done to lose weight, and what is possible and necessary.

Norm of weight gain

The desire to lose weight is not always justified. To accurately assess whether there is increased mass gain, refer to this table: it shows the average weight gain by week. If the values are close, then there is nothing to be afraid of, because everything goes according to plan, and the figure changes only under the influence of the development of the baby. In this case, you should not worry about your body, but rather enjoy your pregnancy calmly, walk more and choose healthy food.

Weekly

Normal weight gain by the end of pregnancy, taking into account changes in the body, is 13 kg. With this value, it will be easy to return to its previous form, because all the weight gained was needed to carry the child.

Values may deviate up or down. Weight gain will depend on the initial body weight, height, age. To make sure that the weight is increasing within the normal range, use online calculators. Usually they enter the week of pregnancy, the current and initial weight, some basic information about yourself.

The mass increases not only because of the child himself: by the end of pregnancy, his weight is only about 3.5 kg. Where, then, do the remaining 10 kg come from? This is not excess weight during pregnancy, but necessary. It includes:

changes in the uterus and breast enlargement;
increase in the volume of blood and intercellular substance: tissue fluid;
development of the necessary fat layer for the safety of the baby;
occurrence amniotic fluid and membranes, placenta, ligament of the umbilical cord.

By original weight

The rate of gaining kilograms is highly dependent on the initial weight. By calculating your body mass index (BMI), you can expect what increase will follow. To do this, simply divide your pre-pregnancy weight by your height squared. The greatest increase will be in women with insufficient body weight, and the smallest - with excess.

It is especially important for obese women to control their diet so as not to gain more than 6-7 kilograms. Otherwise, it will have a bad effect on her well-being and the health of the child. This is especially true for women with chronic diseases that developed before pregnancy: how to lose extra pounds in this case? Thin people should not be afraid of a strong weight gain: in their situation, this is absolutely normal.

The weight of the child changes according to other rules. At first, active growth follows, which slows down in the second trimester. Starting from the third trimester, it accelerates again and intensive development takes place.

By trimester

It is important to take into account the dynamics: the smallest weight gain is observed at the very beginning and end of pregnancy. It gradually rises towards the middle and reaches a maximum, after which it gradually decreases. This is due to the peculiarities of the development of the baby in the womb of a pregnant woman. Here are some weight gain rates for every three months.

First trimester. This gap is the most unpredictable in terms of weight. Both its set and loss are considered normal (often this is caused by toxicosis). Also, a woman may not gain weight at all: this is due to a genetic predisposition and is the norm.
Second trimester. At this stage, there is an active development of the fetus, so there must be an increase in body weight. For slim women it will be higher than for the full. If in the first trimester there was the possibility of losing weight or standing still, now it must increase smoothly and noticeably.
Third trimester. The final stage in a pregnant woman is characterized by the same gradual weight gain, only now it will not be so intense. The body of a woman gradually begins to prepare for childbirth.

Consult your doctor if your weight drops or increases sharply in the second or third trimester. Any sudden fluctuations can indicate a problem. Increases should be smooth.

What are the dangers of extra pounds

Based on all the above information, you can most likely determine if you are overweight. If it really is, then you should think about how to get rid of it. In many ways, it's not about appearance, but about the danger that excess body weight carries. This leads to the development of diseases that will worsen the condition of the woman and may cause complications during childbirth.

During pregnancy, as side effect from too rapid weight gain, preeclampsia may occur. Usually the disease manifests itself in the later stages.

Gestosis (late toxicosis)

With this disease, many systems and organs of the mother are affected, and in a severe form, harm can also be done to the child. FROM special attention you need to control weight in the third trimester of pregnancy: this is exactly the time when preeclampsia appears. Below are the symptoms to watch out for:

Weight gain more than 500 g per week. This usually indicates a violation in the removal of fluid from the body.
Edema of the face and limbs.

Signs indicate the presence of dropsy. If no action is taken, the next stage will develop: nephropathy:

in urine tests, the presence of protein is noted;
the volume of urine decreases;
pressure rises;
edema becomes stronger.

As preeclampsia develops, the organs are affected, and there is a serious danger to the child. In addition to the kidneys, it affects nervous system, resulting in headache, nausea, vomiting, dizziness, blurred vision. It is important for the expectant mother to be aware of the warning signs of pregnancy and seek immediate medical advice. medical care during their development. After stabilization of the condition, you should consult a doctor and, perhaps, think about how to lose weight.

Varicose veins

Preeclampsia is not the only problem provoked by extra pounds. suffering from varicose veins circulatory system expectant mother. From increased loads, the veins begin to expand, normal blood circulation is disturbed. If a woman already had varicose veins before pregnancy, then most likely it will begin to progress. Even if it was not there, then it is likely to begin to develop, especially with excess weight gain and low physical activity. These small steps can help reduce your risk of getting sick.

long hiking will support the health of the legs and normal blood circulation (varicose veins usually occur in the lower half of the body);
swimming will be an excellent load and prevention of varicose veins;
comfortable shoes and no heels higher than 5 cm;
contrast shower with comfortable temperature differences;
sleep on the left side to reduce pressure on the vena cava;
alternation of rest and movement.

You will feel much more comfortable and take care of your baby's health by following these recommendations. Now is the time to move on to how to get rid of excess weight.

Weight can increase even more than in the tables if a woman carries twins under her heart. With one child, you should ensure that the dynamics are within the normal range.

How to lose weight absolutely impossible

The basic rule of weight loss for a pregnant woman is no starvation and a sharp reduction in the calorie content of the diet. It will lead to nothing but feeling unwell, poor health and increased risk of miscarriage or premature birth. Get rid of excess weight should be gradual, so that it contributes good health and health.

Harm of fasting for the health of mother and child

It has been proven that there is a link between maternal malnutrition on early dates and a tendency to cardiovascular diseases and obesity in children. In the first trimester, the fetus is actively developing, and for this you simply need enough energy, vitamins, and minerals that the mother receives from food. Cutting down on the diet or switching to starvation, a woman deprives her baby.

As a result, there may be problems with its development from a lack of nutrients or the child will "pull" the necessary from the mother. This will lead to additional weakness, deterioration of well-being and appearance, accelerated aging. Teeth and bones will become weaker, hair and nails will flake and break.

When is fasting justified?

Weight loss during pregnancy through fasting (diet, fasting days and any dietary restrictions) is allowed in these cases.

Second trimester of pregnancy. At this stage, there is an increased weight gain, while the baby itself develops slowly. In order to somehow control body weight, it is allowed to cut the caloric content of the diet, but only with the permission of the doctor and, in case of urgent need, to normalize weight.
Bad appetite. The importance of regular good nutrition does not mean that a woman should force herself to eat. Sometimes it’s worth listening to the body and limiting the number of doses if you feel the need for it.
Short period. Even if there is medical indications, cutting calorie intake should be short-term, so as not to lead to unpleasant consequences. A long-term calorie deficit will adversely affect health.

Increased physical activity

Weight loss also depends on sports. Pregnant women should not get too carried away with diet food or grueling workouts. If this will bring a decrease in extra pounds, it will require a lot of strength, which a woman now already spends on the development of the fetus.

This can be followed by undermined health and complete exhaustion. While carrying a child, you need to monitor nutrition and include physical activity but it is equally important to rest more and take care of yourself. How to properly lose weight - will be known in the next section!

How to lose weight correctly

From the article, you learned about how not to lose weight: eat too much or not enough, exhaust yourself with training and activity, or neglect them. But what should you do to lose weight? Establish nutrition, make it varied and useful!

Overweight is often the result of bad eating habits, so you need to start with them. You will be surprised how easy it will be to leave everything superfluous and how wonderful you will feel! Follow these simple guidelines.

Try to eat as little fried food as possible. If you like such food and you are not ready to completely refuse it, then use non-stick pans or distribute vegetable oil with a brush or even a spray: this will help reduce the calorie content of dishes.
Drink more pure water. If you drink enough water, it will be difficult for you to overeat, because this often occurs when people confuse thirst and hunger. The stomach will also be full, which will help maintain satiety.
Choose foods with a low glycemic index. Such food allows you to feel full longer and control blood sugar levels. As a result, the jumps in appetite characteristic of pregnant women will be less disturbing. There are a lot of such products: durum pasta, brown rice, vegetables, fruits, meat and fish.
Salinity and smoked products are banned. because of great content salts, such foods retain fluid and contribute to weight gain. Try to minimize their use as much as possible: negative effect that they give is useless now.

Avoid excessive consumption of sweets and starchy foods. Choose complex carbohydrates (cereals, legumes, vegetables, greens), consume enough healthy fats and proteins.

Essential vitamins

In the diet of the expectant mother must be everything essential vitamins in the right amount. Among them are vitamin A, D, E, C and group B. Eat more cottage cheese, carrots, eggs, legumes, oatmeal, cereals, meat, nuts will be useful. Citrus fruits and rose hips will help maintain normal level vitamin C, a D- vegetable oil, yolks and oily fish.

Add to all this moderate physical activity, such as yoga, Pilates, walking, swimming, and you will feel great and at the same time not gain unnecessary kilograms. Try to do everything that will allow the pregnancy to proceed easier and more pleasant, which will have a good effect on your health and the child.

For a long time it was believed that there was no need to control excess weight gain during pregnancy. Modern views on this problem are radically different. Of course, a set of a certain amount of extra pounds by a woman is inevitable - but only within reasonable limits. Because the average weight fetus, amniotic fluid, placenta and additional blood volume is easily calculated.

What does all of the above mean in practice? First of all, a pregnant woman should not eat anything. What, in this case, should be proper diet future mother? How to lose weight during pregnancy without harming the baby? Is it allowed to practice fasting days, and should the chosen diet be tied to early or late dates pregnancy (in other words, vary depending on the trimester)? Let's try to understand the questions posed in detail.

Excess weight, the harm of which in women is often associated primarily with external unattractiveness, is actually associated with much more trouble. The main one is the imbalance of the body as a whole, resulting in increased pressure, heart problems, progressive degradation of the liver, kidneys and pancreas, poor blood flow, joint destruction and other dangerous diseases.

During pregnancy, excessively rapid weight gain increases the risk many times - leading to edema, varicose veins veins, flat feet and preeclampsia. Finally, obesity also threatens the unborn baby - and therefore throwing off those extra pounds becomes not only desirable, but also necessary.

How is the rate of weight gain calculated?

How to calculate whether the rate of weight gain is normal and safe, insufficient or excessive? It is obvious that by weighing - making an adjustment for the term and own weight women before pregnancy. Given that weight gain is uneven, the calculation will need to take into account everything that it consists of. These components are:

"strategic" reserves of nutrients (mostly formed already in the 1st trimester) - an average of 1.5–2.5 kg;
amniotic fluid- about 1–1.5 kg;
fetal weight (increases evenly throughout pregnancy) - in 90% of cases in the range from 2 to 4.5 kg;
placenta weight - fluctuates around 0.5 kg;
uterus, additional blood volume and breast augmentation - 2-3 kg.

In other words, the total increase in body weight should reach 9-15 kg by the end of the period. And if the excess of this figure (depending on the body mass index of the woman herself) is significant, the leading pregnant doctor is obliged to give recommendations for its adjustment.

This does not mean that the expectant mother will have to go on one or another traditional diet - they are not suitable for pregnant women and can become very dangerous for the fetus. In this regard, a menu of good nutrition for moderate weight loss should provide:

full supply of the body with all vitamins and trace elements "for two";
precisely balanced ratio of proteins, fats and carbohydrates;
the total increase in body weight depending on your BMI (body mass index) is not higher than the figures shown in the table.

Term (weeks)	BMI	20	BMI > 26
2	550 g	500 g	450 g
4	900 g	700 g	500 g
6	1 kg 300 g	1 kg	650 g
8	1 kg 600 g	1 kg 200 g	750 g
10	1 kg 800 g	1 kg 300 g	800 g
12	2 kg	1 kg 500 g	900 g
14	2 kg 700 g	1 kg 900 g	1 kg 100 g
16	3 kg 200 g	2 kg 300 g	1 kg 400 g
18	4 kg 500 g	3 kg 500 g	2 kg 200 g
20	5 kg 600 g	4 kg 600 g	2 kg 800 g
22	6 kg 800 g	5 kg 700 g	3 kg 400 g
24	7 kg 700 g	6 kg 400 g	3 kg 900 g
26	8 kg 600 g	7 kg 700 g	4 kg 900 g
28	9 kg 800 g	8 kg 200 g	5 kg 400 g
30	10 kg 200 g	9 kg 100 g	5 kg 900 g
32	11 kg 300 g	10 kg	6 kg 400 g
34	12 kg 500 g	10 kg 900 g	7 kg 300 g
36	13 kg 600 g	11 kg 800 g	7 kg 900 g
38	14 kg 500 g	12 kg 700 g	8 kg 900 g
40	15 kg 200 g	13 kg 600 g	9 kg 100 g

Fundamentals of rational nutrition during pregnancy

Dealt with weight gain. Now you need to find out what and how a pregnant woman should eat in order to “enter the schedule” of normal weight gain without harming both herself and the child, since without this it is impossible to answer the question of how to lose weight during pregnancy.

First of all, for this you must adhere to the following rules:

have a desire to lose weight - otherwise all subsequent recommendations will lose their meaning;
firmly grasp that sweet treats are not everyday food;
enrich the daily menu with products plant origin(cereals, vegetables, herbs, bran bread, etc.), as well as increase the proportion of protein foods by about 10-15%;
eat only steamed, boiled and stewed food (but not fried or baked);
exclude sweets from the diet, as well as spicy, smoked, overly salty foods and all fast carbohydrates;
do not drink too much liquid;
make food fractional, dividing all the food consumed per day into 6-7 meals;
reduce the volume of servings of each of them to the volume of a tea cup.

A set of products for the expectant mother should include:

low-fat meat (turkey, chicken, rabbit, lean beef);
fish (with a predominance of sea - and exclusively in the already mentioned boiled, stewed or steamed form);
fermented milk products (almost all, with the exception of hard cheeses, and only fresh ones from well-established manufacturers);
vegetables (with a predominance of carrots, sweet peppers, beets, pumpkins, broccoli, potatoes, zucchini, tomatoes and, to a lesser extent, cucumbers and green onions);
fruits (from traditional apples, pears and plums to southern apricots, peaches, persimmons and pomegranates);
the berries themselves, as well as natural grape, watermelon, melon, cherry and cherry juices and fruit drinks;
dried fruits, including compotes from them;
herbal and green teas.

How to distribute the menu by receptions?

One of options looks like that.

Since morning- a glass of clean water.

1st appointment- a couple of small apples.

2nd reception (options):

100 g cottage cheese with berries + 100 g low-fat yogurt;
a cup of porridge with milk (buckwheat, oatmeal) + a handful of berries or fruits;
vegetable salad + 200 g of kefir.

3rd reception (options):

a small dry biscuit with a plate of cheese + 200 g of tea with mint and lemon balm;
dried fruits - 35-40 g + 200 g of green tea.

4th reception (options):

vegetable or milk soup with porridge + 4–5 boiled meatballs;
vegetable side dish + 100 g of meat or fish.

5th reception (options):

30 g nuts + a glass of natural juice;
a couple of small apples + 200 g of kefir.

6th reception (options):

100 g chicken or fish fillet + green salad;
100 g cottage cheese with berries + 100 g low-fat yogurt.

7th reception- a large apple or a plate of grated carrots with a teaspoon of honey.

How about off days?

Fasting days during pregnancy are reluctantly prescribed by doctors - and only in cases where the excess weight is large enough, and the specialist has the opportunity to constantly monitor the body's reaction to them. But even in this case, the resolution depends on the results of the tests - since the cause of overweight may not be overeating, but any of the serious diseases.

A fasting day, as some of the inhabitants do not quite correctly represent it, does not mean a complete rejection of food at all. Another thing is that the amount of calories consumed on such a day is reduced, and the amount of food consumed is reduced. In particular, teas and mineral water, as well as nuts and other high-calorie foods are removed from the menu. Preference is given to sour-milk and fruit menus, although vegetables and some meat are not excluded.

At the same time, the norm of vitamins and most important minerals remains at the same level even on fasting days - since depriving the fetus of these important substances not possible in any case.

Pregnancy and fitness

Apart from rational nutrition, one more the most important factor healthy pregnancy should be called motor activity. Of course, it does not provide for high loads (as in traditional fitness), but cardio training is the most different types are present in it.

Firstly, such activity includes a set of simple exercises, the purpose of which is to keep the body in good shape, maintain muscle elasticity and improve blood circulation.

Secondly, it is extremely useful for pregnant women to go swimming, walk often and even run a little (at least in the early stages). This prevents the development of varicose veins, saves the spine from pain and at the same time helps to shed excess weight.

To facilitate the correct implementation of the exercises, it is recommended that you carefully study the corresponding videos, which are freely available on the Internet in abundance.

Important! Only a doctor can give permission to perform certain exercises or other types of loads!

Follow these simple rules- and your pregnancy (and at the same time childbirth) will be easier, the baby will be born healthy, and excess weight will not bring unnecessary problems.

Before you start losing weight, you need to really assess the figure. It is important to consider that after childbirth you will lose about 12 kg., This includes the placenta, amniotic fluid, a certain percentage of blood flow and a newborn baby. When you definitely decide that excess weight is present, change the diet. Otherwise, there is a risk of fetal hypoxia, an increase in the body weight of the child, an increase in blood pressure and excessive swelling of the extremities. Weight loss must be correct so as not to harm the baby.

Restrictions on certain foods

Completely exclude peppered, smoked and salty dishes.
Steam food. It is not forbidden to fry meat or eggs, but it is necessary to do this in a Teflon pan without the use of vegetable oil.
Refuse carbonated drinks, packaged juices with an unknown composition. Fries need to be diluted mineral water without gas in a ratio of 1:1. Black coffee prefer chicory, which does not increase blood pressure.
Of the sausages, you can eat only bacon in limited quantities.
Sweet and starchy foods are allowed, but within reason. For desserts, give preference to homemade yogurt cakes, dark chocolate and fruit salad with a small amount cream. You can drink milkshakes, but only with a natural sweetener ("Stevia"). With regards to baking, it should contain the maximum amount of cereals.
It is strictly forbidden to eat fatty meat. If you really want to, choose the pulp of pork or lamb.
From natural oils olive and corn are suitable for pregnant women. They can be seasoned with salads or greased the pan with a thin layer when frying.
The number of yolks in the diet should not exceed the permissible norms. Optimal quantity counts as 2 pcs. per day, while the use of proteins is not limited.
Give up homemade "delicacies" such as pickled cucumbers and tomatoes, adjika, jam, and more.
Do not eat meat sauces, which are accompanied by frying or the use of tomato paste.
It is strictly forbidden to snack on snacks (crackers, salted nuts, chips, cookies, etc.). Eliminate food fast food(fast food), semi-finished products and canned food.

What products should you focus on?

On the given period you need to eat more fiber-rich foods. These include figs, almonds, whole wheat, dried fruit, sesame, rye and wheat bran. Do not forget about cereals and legumes, rye, whole grain bread, carrots, spinach, potatoes, brown rice, lentils, broccoli, apples and citrus fruits.
As for proteins, they are found in white meat, lean fish, dairy products, seaweed, eggs, hard cheese, beef and pork meat. Important! The fat content of dairy products should not exceed 1% for kefir, 1.8% for cottage cheese, 1.5% for milk, 20% for cottage cheese.
The correct carbohydrates that do not harm a pregnant woman include the following: whole grain black bread, tomatoes, cabbage, greens, zucchini, grapes, dried fruits, cereals, bell peppers and beans.
Drink at least 3 liters of fluid per day, of which 2 liters should be pure mineral water. Do not abuse green tea It leaches calcium from the bones. Of the components for freshly squeezed juice, give preference to apples with celery, pears with peaches, apricots, grapefruits, oranges, grapes. It is advisable to add greens (parsley, dill) to the fresh.
Make sure you always have fresh vegetables and fruits on hand. Put them in a basket and put them in a conspicuous place. Remove cookies, sweets and purchased cakes from view on the top shelf of the cabinet.

Basic rules for losing weight

Cook meals in your own juices by greasing them with a little lemon juice or apple cider vinegar. Get a sleeve, foil or baking bags, use the oven. Well, if there is a slow cooker, it allows you to cook food without using oil and saves beneficial features products.
Visit a doctor who guides you throughout your pregnancy. Warn that you are going to go on a diet, ask for a course of multivitamins.
You probably know, but it’s worth reminding: do not drink alcohol under any pretext. Many do not shy away from drinking a glass of red wine; when losing weight, you cannot afford this.
Observe food hygiene. After eating, do not lie down to rest, take a seated position or go for a walk. The last meal should be no later than 4 hours before bedtime.
While eating, focus on the movement of the tongue, palate and cheekbones. Chew carefully, don't rush. Eat fractionally every 2.5-3 hours. Portion should not be more than 450 gr.
Pregnant women should use A complex approach for weight loss, since the diet is quite free. Sign up for special gymnastics for pregnant women, attend classes 2-3 times a week. Go to yoga, Pilates, stretching, water aerobics or just start swimming in the pool.

You can't go on a diet for weeks or months, because the body is not ready for this. Specialists have developed a technique that consists of a two-day interval unloading. Every week on Mondays and Thursdays, switch to the diet below.

Do not skip meals so that the body does not make up for losses twice. Unloading days are suitable for girls throughout pregnancy, with the exception of the last 2 months.

Monday

Start the day with a 3 egg omelette (2 yolks, 3 whites), 300 ml. whole milk and fruit salad(apple, kiwi, grapefruit).
After 3 hours, drink freshly squeezed juice from 1 apple, 1 pear and celery. Eat a vegetable salad with the addition of 300 gr. boiled chicken breast.
For lunch, cook a light soup, meatballs with buckwheat. Fill your dishes with sour cream. Make a salad of 1 boiled potato, bell pepper, cabbage and carrots.
After 2 hours, eat 250 gr. fish baked in the oven, 300 gr. lean natural yogurt, drink herbal tea.
In the evening, cook stewed vegetables with meat (zucchini or eggplant, tomatoes, cabbage, potatoes, onions, carrots, herbs, chicken or turkey). 20 minutes after eating, drink 200 ml. kefir or ryazhenka.
A few hours before bed, make carrot or cabbage juice with dill. Drink 200 ml.

Thursday

After waking up in the morning, prepare 170 gr. flaxseed porridge with the addition of 20 gr. oat bran. Eat 1 muesli bar or a salmon sandwich with butter and cheese. Wash down with fruit juice diluted 50:50 with water.
After a few hours, eat 200 gr. low-fat cottage cheese with sesame seeds and dried fruits (raisins, dried banana, kiwi, dried apricots). After 25 minutes after eating, drink a decoction of wild rose.
1 hour before lunch, prepare a milkshake with strawberries, currants and blackberries, sweeten it with Stevia.
For lunch, make soup with meatballs, potatoes and durum wheat pasta. As a main course, eat brown rice with 1 slice of bacon and a slice of whole grain bread, 300 gr. vinaigrette, lemon tea without sweeteners.
After 1.5 hours, eat the cheese mass with one handful of almonds. Drink 300 ml. rosehip decoction.
For dinner, eat a salad of various vegetables, add 3 boiled eggs to it, 100 gr. boiled beef and 10 ml. lemon juice. Drink 270 ml. grape juice.
2 hours before bedtime, prepare a mixture of 300 ml. kefir and chopped dill. Drink in several doses with an interval of 10 minutes.

Observe food hygiene, do not skip meals. Replace products with similar proportions. Rearrange the components in places or combine them with each other, alternate days in a different order every week. Avoid prohibited foods.

Video: how not to gain weight during pregnancy

There is a certain group of women who are convinced that during pregnancy they need to eat double portions of food, that is, eat for two. But, being overweight during this period is not just an aesthetic defect. In fact, it is a risk factor that contributes to the development various complications such as high blood pressure, flat feet, or kidney problems. In addition, excess weight harms not only the health of the expectant mother, but also the health of her baby.

What should be done to reduce weight during pregnancy without risking the health and development of the fetus?

First, you need to clearly understand that exorbitant appetite during pregnancy is a pathology, and not the demands of the future baby. Obesity can lead to late toxicosis, overload the kidneys, cause swelling, make the spine suffer.

Pregnancy is already a burden for female body, and if body weight still increases due to obesity - internal organs may simply refuse to function. Furthermore, generic activity overweight mothers are also hampered by the huge risk of developing all sorts of complications.

Normal weight gain during pregnancy

In order not to exceed the normal, it is important to know its norms during this period. So the weight normal fetus should not exceed four kilograms. Approximately three kilograms are allocated to the amniotic fluid. Of course, the fat layer and the volume of blood in the vessels of the expectant mother increase.

This implies. That it will be normal to gain no more than twelve kilograms of weight during pregnancy (including a singleton pregnancy). When the expectant mother gains more than two kilograms per month after the sixteenth week of pregnancy, it is worth starting to worry and take measures to reduce weight.

Expert advice on weight loss during pregnancy

Forget about strict diets. Strict diets during pregnancy are not acceptable. Any kind of starvation for expectant mothers is strictly prohibited. Even fasting days on the same water can not be done. The fetus needs to receive a certain set of vitamins and minerals daily. Therefore, it is necessary to make a light but healthy diet.
It is necessary to absolutely and completely abandon smoked and salty foods and dishes. Salt retains water in the body, which leads to. Its use must be reduced to the bare minimum.
The same should be done with sweets. Cakes, pastries, cakes with excess weight during pregnancy are surpluses. You can, of course, not abandon them for good, but put yourself in the framework, for example. No more than one cake per week. The excess carbohydrates contained in these dishes turn into fat, which is deposited in the body and is difficult to remove from it. From this, the arrow of the scales will show an increasing number of kilograms in the body weight of the expectant mother.
Pregnant women are advised to replace chocolate with fruits. And for a new organism growing inside the womb, it will be several tens of times more useful. It is best to take fruits that grow in the climatic zone in which the expectant mother lives. Exotic fruits can cause allergic reactions.
good source complex carbohydrates are a variety of cereals. They are important to use during pregnancy for the prevention of constipation, fiber saturation and healthy bowel function.
Balanced Diet nutrition of a pregnant woman involves the use of protein in foods such as nuts, fish, lean meat, veal or beef, rabbit, chicken, low-fat cottage cheese, kefir, milk.
Fats should also be included in the menu of a pregnant woman. But fats should be mostly vegetable. Butter can be replaced with olive, well, or sunflower.
The method of cooking should also be special for pregnant women. With a rapid increase in weight during pregnancy, a woman should give up fried foods. It is best to stew and boil vegetables during this period. And fish meat is best cooked in the oven, baked with vegetables with the minimum amount salt. Any fried foods are very high in calories, and their frequent use leads to excess fat deposits in the body.
Water consumption regimen - it should be observed as strictly as dietary nutrition. It is necessary to refuse from carbonated drinks for the entire period of pregnancy, but to use more natural juices and pure mineral water. A half liter bottle of mineral water should always be at hand for a future mother.
Undoubtedly, the expectant mother, being in a position, has a slightly larger appetite than any other woman without such a responsible position. And when you should not “crush” your appetite with just water. You can have light snacks, which may consist of an apple or yogurt, and such. It is these foods that will be more useful as a light snack than chocolate bars or chips.

With strict observance of all these, the aforementioned simple rules and recommendations, for the entire period of pregnancy, you simply will not be able to gain weight more than the prescribed norm. Therefore, all nine months you can not worry about your health and normal development your future child.

To build a personal weekly weight gain schedule during pregnancy - you can use the site

Many people know that pregnancy and weight gain are interrelated phenomena. But the question is that this increase should not be significant. And this happens to many pregnant women. Some consciously believe that interesting position must eat for two. Other pregnant women think that any increase will then “leave”. But it is not. What to do if a woman has gained 15 kilograms already in the middle of the term? How to reduce weight and bring it back to normal? Let's find out together.

What are the risks of being overweight during pregnancy?

During childbearing, excess weight is harmful to both the health of the woman and the health of the unborn baby.

Obesity provokes the development of pregnancy, varicose veins, stress on the kidneys and edema. Pressure may also rise, protein in the urine may appear. Pregnancy itself is considered an increase in the load on the body, starting with the spinal column, organs abdominal cavity. If the expectant mother appears overweight, then the load increases even more. Yes, and giving birth to such women is much harder. When should you start worrying about weight gain? What is considered normal?

The weight gain of a pregnant woman does not only consist of the weight of the fetus. On average, this is 3-4 kilograms and 3 kilograms should be added to. You also need to add the weight of the umbilical cord and amniotic sac. Take into account that the volume of blood increases slightly, and the fat layer. If you summarize everything, then you should focus on 10-12 kilograms of weight gain. At multiple pregnancy this figure is, of course, higher. Doctors say that after the 16th week of pregnancy, a woman should not gain more than one kilogram per month.

How to optimally reduce weight for a pregnant woman?

So, there is a problem of excess weight. And now you need to get rid of it so that the child in the womb does not suffer from it. Strict, mono-diets, hunger strikes are very harmful for a pregnant woman. To exclude any products from the diet means to make nutrition defective. The best option weight loss for a pregnant woman balanced diet, but without strict bans and hunger strikes. It would be a reasonable solution to limit or completely abandon flour products in the form of cakes and buns. It would be nice to completely abandon salty, smoked and spicy. Such products contribute to fluid retention in the body. It would not be superfluous to exclude from the diet and all types of sweets (chocolate, ice cream, confectionery and desserts). Complex carbohydrates in the daily menu of the expectant mother should be present. And every day. Their source is vegetables, cereals, fruits. These products also contain fiber, and it, like a brush, cleanses the intestines of toxins, toxins, which allows you to solve the problem of constipation.

The most useful and light dessert for a pregnant woman is low-fat yogurt. It is quite possible to have dinner with such a product. By the way, dinner should be no later than 19.00. And after dinner it would be nice to go for a walk. And in general, more walking will benefit both the figure of a woman and the oxygen supply of the fetus.

It is important to ensure that protein is present in the body daily during weight loss. This means that you should never give up fish and meat. Only choose low-fat varieties for a pregnant woman: poultry, rabbit, beef, veal.

You can't completely cut out fat. Its use should simply be limited. It means that sunflower oil it is better to replace with olive, creamy eat no more than 10 grams daily.

Need to give up fried food. All dishes must be boiled, stewed and baked.

As for drinks, juices should be unsweetened. It is recommended to dilute them with water to reduce calorie content. And don't forget about the water itself. And pregnant women need to drink enough liquid, at least 1.5 liters. After all, it also helps to deceive the appetite. Especially when a woman is so drawn to buns!

Specially for Elena TOLOCHIK