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How to lose weight during pregnancy
Rapid weight gain makes women wonder if it is possible to lose weight during pregnancy. Their fears are not in vain, because diets and improper exercise can harm the child, so the issue should be approached with caution.
How to lose weight during pregnancy through nutrition?
Pregnant women can lose weight only with the consent of a doctor, if excess weight can harm the development of the child. In other cases, gynecologists recommend only monitoring the set of kilograms. Normal weight gain is 10-15 kg or less if you were overweight before pregnancy.
Eating a healthy diet can help you lose weight during pregnancy
Proper nutrition is not only beneficial for pregnant women, but also prevents you from gaining extra pounds. How to eat if you are carrying a baby:
- consume carbohydrates in the morning;
- eat dietary meat, fish, eggs or dairy products for dinner;
- give up fried and smoked;
- limit the amount of salt;
- do not get carried away with baked goods, sugar and chocolate.
Mono-diets and hunger strikes are strictly prohibited.
You need to eat often and little by little. In the first trimester – at least 4 times a day, in the second – 5 times and in the third – 6 times. The total caloric intake can be increased by 300 units. Breakfast should account for 30% of the diet, lunch – 40%, dinner and snacks – 10% each.
How to lose weight during pregnancy through sports?
Waiting for a child is not a reason to lie on the couch for days. An active lifestyle will help control weight, strengthen the body and increase endurance. But you cannot overdo it, pregnant women are forbidden to lift weights, jump, and in the last trimester – do exercises while lying on their backs.
What sports can you do:
- swimming;
- aqua aerobics;
- yoga, pilates;
- exercises with fitball;
- gymnastics for pregnant women.
You should give up traumatic sports – ball games, rollerblading, cycling and horseback riding.
Focus on exercises that relax your back muscles and strengthen your hips. Walks in the fresh air are useful, they increase immunity, saturate the blood with oxygen and promote weight loss. Whichever type of activity you choose, listen to your body, reduce the load if you feel that it is necessary.
Losing weight for the sake of harmony during pregnancy is not worth it, this will harm yourself and your baby. Eat right, be active, do not forget to consult your doctor about everything and then you will not gain excess weight.