Of course, we are all different, so during pregnancy, some gain several dozen extra pounds, others are limited to the very minimum. It is important to understand that in the end, weight gain during pregnancy depends on a combination of factors. First of all, it affects genetics. Next, how and what a pregnant woman eats. And last of all, what kind of lifestyle she leads.
In order to gain weight as much as you and the baby need, no more, no less, try to follow a few rules, they will not overshadow your life too much, but they will help you maintain your figure after giving birth.
During pregnancy, you just want to eat inexorably. There are also good-natured relatives with pies, buns, casseroles. Like, honey, eat for two now. Of course, such pressure is difficult to contain. And then, when else, if not during pregnancy, will you allow yourself to eat in sweetness and not think about the figure? If you still do not want to gain a lot of extra weight, and after pregnancy feel remorse, while sitting on painful diets, you need to monitor what gets into your mouth from the very beginning. Our advice is to try to eat more low-fat dairy or meat products, as well as vegetables and fruits. Sweet treat yourself only once a week no later than 4 o’clock in the evening. If you really want to eat, then nibble on the carrot. Both healthy and delicious. So our first piece of advice is: control your appetite.
If you still do not have an electronic scale, buy it immediately. Because it is the most honest assistant in the fight for the perfect figure. In the morning, once a week, weigh yourself precious. The doctor will tell you about the rate of weight gain. As a rule, depending on the period, they range from 300-500 grams per week. Your goal is to try not to go beyond them. If there is still an excess, in this case, think about whether your diet is correctly compiled. If the willpower and condition allow, spend fasting days. For example, on cottage cheese, kefir or chicken breast. So, our conclusion is this: keep track of weight gain with the help of scales.
Do you wear an engagement ring? Fine. It will tell you when the body’s water balance is disturbed. Edema during pregnancy, unfortunately – is not just a frequent thing, but quite dangerous. They occur due to hormonal changes in the body of a woman and can significantly harm the unborn child if they are not controlled. To avoid this, every morning, as soon as you wake up, remove the ring from your finger; if this is easy for you, then there is no swelling. If the ring is suddenly not removed, try not to drink after 18.00 pm. Keep in mind, too, that swelling is often a sign of being overweight. So, we advise you to monitor the edema and monitor them in a timely manner to maintain the body’s condition in normal condition.
Whether or not to engage in sports during pregnancy is up to you. But you definitely need to walk. The more, the better. While walking at a leisurely pace, explore the surrounding area, breathe in the fresh air and enjoy your wonderful position. In addition, oxygen and movement will increase the body’s metabolism and burn extra calories. So our next tip is to regularly walk in the fresh air.
In order to monitor your weight, nutritionists advise you to keep a food diary. This can become a good habit for you during pregnancy. With it, you will know what you eat, because of what you gain weight or, conversely, lose weight. Also write down in the diary the parameters of the chest, abdomen, arms (above the elbow 5 centimeters) and legs (above the knee 5 centimeters). If your indicators range from 2-3 cm with a plus sign, it means that everything is in order, the situation is under control, you will quickly return to shape after giving birth. Our next tip is to start a food diary.
For reference, here is a summary of the elements that make up the weight gain during pregnancy (the value is approximate). This:
- Child – 3.3-3.5 kg
- Child seat – 0,4-0,7 kg
- Amniotic fluid – 0.9 kg
- Uterus enlargement – 0.9-1.00 kg
- Mammary glands-0.5 kg
- Uterine blood volume-1.2 kg
- Cellular fluid – 1.5 kg
- Adipose tissue – 2.2-3.5 kg
Total weight gain: – 9.1-15.2 kg
Pregnancy is not a disease at all, on the contrary, it is a normal state of a woman, which is inherent in nature itself. After giving birth, if you eat properly and do not overeat, the excess fat should go away. To help him with this, do not forget about the bandage, exercise and proper nutrition.
And do not forget that increasing weight is, first of all, not extra pounds.