How to lose weight during pregnancy – diet for weight loss for pregnant women
Can I lose weight during pregnancy?
One of the determining factors of pregnancy without undue hardship is balanced diet throughout the period of carrying a baby. The weight is due to a variety of food, eat little by little, but with small intervals of time.
Can pregnant women to lose weight – experts ' recommendations
Small deviations from the prescribed norms in weight is normal. Quick increase in weight can become the basis for the development of diabetes and hypertension. The future mother should think about the complications of the generative process due to the extra weight and after it to drop extra fat mass.
- To get rid of unwanted body fat can be one effective way: to refrain from fried food, sweets (candies, cakes), salt, smoked. To eat not 3 times, as is customary, and 5-6 times but in small portions and not to lie on the couch, a little exercise, corresponding to each trimester of pregnancy. According to us research, proper diet during pregnancy with little physical activity is beneficial — both mommy and baby.
- Weight loss for pregnant should not be fanatical . For example, it is impossible to adhere to an unbalanced diet — such as the Kremlin, orange, kefir, etc. In the diet of the pregnant must contain the proteins that are found in fish, lean meat, eggs, and corn, beans, nuts, rice.
- The rate of weight gain for the entire pregnancy . according to various reports, ranges from 12 to 20 kg and depends on the initial weight of women before pregnancy.
- If the woman decided to lose weight during pregnancy, diet and exercise must be discussed with your doctor.
- Doctors advise in early pregnancy (first three months), eat food rich in proteins, because the protein – building material of the human body.
- In the second trimester you need to give preference to products rich in calcium . cheese, sour cream, almonds, oatmeal, barley grits.
- In the last months gynecologists advise not to lean on meat . because meats have a negative effect on the elasticity of the vaginal tissues.
How you can lose weight pregnant?
Physicians with more experience give advice to expectant mothers who don't want to touch with a weight:
- In the diet of a pregnant woman the main thing — the food quality, their diversity. not quantity
- Not necessary to radically change eating habits for a short period of time. Gradually introduce your body to a balanced diet
- You should not blindly believe and follow the advice of friends, acquaintances etc. Listen to your inner self, your doctor and voice of reason
- Appearance strange desires in food for example, I wanted a chalk or sauerkraut says that the body is not enough any substance. It is necessary to restore vitamin and mineral balance
- Eat foods that support normal bowel function. oatmeal, barley, carrots, apples.
Diet and diet with excessive weight in pregnant women
Daily energy value of food, which is present in menu pregnant should be distributed like this:
And Breakfast preferably after 1.5 – 2 hours after waking up, and dinner 2-3 hours before the onset of sleep.
In the daily portion of food must be included:
- Proteins (100 – 120g). where 80 – 90 grams must be of animal origin (fish, cheese, eggs, meat)
- Fat (90 – 100g)%2G where 15-20 grams of plant origin (sunflower, olive oil)
- Carbs (350-400g) — simple (instant) and complex. Simple are found in fruit, honey, vegetables. Complex contained in potatoes, legumes, and grains.
- The daily rate of 1-1,5 litres, not counting other liquids.
Taboo for pregnant – is alcohol, strong tea and coffee, fast food, sugary drinks that contain unnatural components.
I'm 18 weeks. I try not to overeat. After birth are not going to look like a cow. My method: eat in moderation and spend more time on the street, walking. Has gained weight 3,5 – 4 kg. Eat this: Breakfast – green tea or lemon tea, fruit salad (banana, raisins and Apple), oatmeal or boiled egg. For lunch, which happens after 1.5-2 hours, persimmons. At lunch eat any entree (soup, borsch), vegetable salad. At lunch eat sweet cottage cheese with raisins or dried apricots, or yogurt, plus green tea. Dinner beet salad with sour cream or steamed vegetables with a piece of boiled chicken or cottage cheese with sour cream and yogurt. Clean water definitely drink in the morning after awakening and in the intervals between meals. Alternate lunch pumpkin, rice, buckwheat.
Before the first pregnancy weighed 50 lbs. Then, during the pregnancy, gained 17 lbs. Preserved after childbirth excess of 6 kg. I was Cesario, and therefore sports exercises weight to lose could not. Morning and evening came out with the baby for a walk, walked for 2-3 hours. In the result six months later – minus 6kg. Now I am pregnant again, but this time try to observe the basics of proper nutrition.
For the first pregnancy, which was at the age of 23, I gained 18kg. After the birth weight decreased by 6 kg, and the rest got lost when my daughter was 5 months old. Don't forget that the first months after birth will need to follow a diet and eat a low-fat beef and buckwheat (so baby is not too worried about colic). Also, walk with your child as much as possible and all excess weight will be. Eat within reason and the weight would be normal.
During the period of pregnancy has gained a huge number of pounds (before pregnancy I weighed 60, and before the birth 96кг). After birth, set out to bring yourself back to normal, began to look for and try diet. Staying on a diet "ladder". She helped me to lose weight after pregnancy. 5 days diet it took 4 kg. I Think this is normal. Its essence is simple. First is cleansing the body. On this day, I ate apples, drank water and activated charcoal. The next day I had to restore the intestinal flora: eat cheese, drink fermented baked milk, kefir, water. At the next stage the body needs to be filled with energy by eating fruit, dried fruit, honey. In the next step you can have chicken, greens, vegetables and drink water. In the final phase of the diet you can eat cereals, fruits and vegetables. Diet is good, but it is better not to get involved. My advice: start losing weight with this diet, and after the adaptation of the organism go on a proper diet and exercise. Your body is in your hands!
After pregnancy I tried buckwheat diet to dump weight — back kilogrammchik(((( then the liquid was sitting, too, the result is not very((( the Only diet that is great help is a vegetable! Me her nutritionist prescribed! Three months Reduxine light saw that little bit helped me get into a new way of life! Well, fitness this the primary means for getting rid of excess weight!?