Pregnancy may be one of the few days in your life when you see a rise in weight and laugh. Weight gain will give you a full sense of achievement, because you will feel that your baby is growing up day by day in the stomach, which is your credit. But it’s not a good thing to gain too much weight during pregnancy. Why do you say that? You’ll know after reading it! ____________
_Weight control during pregnancy, do not gain too much weight
Obstetricians recommend that most women gain 11-16 kg during pregnancy. Generally speaking, women of medium stature should gain 1.5-2.5 kg in early pregnancy, and 0.45 kg per week in the next six months. If they gain more than 1.8 kg per week, they need to turn on the red light. If the mother-to-be is obese before pregnancy, she should gain only 4.5-9 kg during pregnancy. Mothers with multiple births need to gain 15-20 kg during pregnancy.
The weight gain during pregnancy will soon decrease after birth, because as the baby is delivered, you will “give birth” almost half of the weight gain. Because babies are only part of the weight gain during pregnancy. So where are all the other gains hiding? Probably like this: baby 3.4 kg, enlarged uterus 0.9 kg, placenta 0.7 kg, amniotic fluid 0.9 kg, breast enlargement 0.9 kg, additional blood and body fluid 3.6 kg, additional fat savings 3.2 kg, a total of 13.6 kg. Among them, “increased fat” is the most likely part to be controlled.
Here, I would like to remind you that if you gain too much weight during pregnancy, it will be difficult to lose those extra fat. Excess adipocytes produce hormones such as leptin and adiponectin, which slow down metabolism and fat burning. The more excess adipocytes are added during pregnancy, the longer postpartum weight loss takes.
In addition, excessive weight gain during pregnancy is not conducive to the health of the baby, but also increases the difficulty of childbirth. If you gain too much weight, you may encounter these problems: poor sleep, more complications of pregnancy, longer delivery time, need for caesarean section, premature birth, macrosomia, increasing the risk of obesity after birth, restoring to pre-pregnancy weight, etc.
_Secrets to Keep a Perfect Body During Pregnancy
· Eat a balanced diet and don’t deliberately reduce staple foods
According to the food pagoda, the food can be roughly divided into seven categories: cereal and potatoes (staple food), fruits, vegetables, meat, poultry and eggs, milk and dairy products, nuts, fats, etc. Experts said that the so-called nutritional balance is that the seven categories of a balance, eat no more and eat no less. Among them, the intake of cereals and potatoes (staple food) should not be less than 1/5 of the total.
It is not wise for some pregnant mothers to deliberately reduce their staple food intake in order to keep fit. Staple food is the main energy source of the human body, can not but eat, take the middle and late pregnancy as an example, generally to ensure 350-450g of staple food per day, the small amount of pregnant mothers should also be more than 250g.
· Eat less and eat more. Eat light if you have severe pregnancy and vomiting.
In addition to three meals a day, you can eat between meals, fruit, yogurt, nuts and other foods. Eating less and more meals throughout the day can help stabilize blood insulin levels. Moreover, eating less and eating more will naturally help you increase the burning rate of calories and excess fat and make you slimmer.
If vomiting is severe in the early pregnancy, it needs light diet, eat more green leafy vegetables, increase appetite through the adjustment of color and fragrance; but in the late pregnancy, especially after potting, when appetite increases, it needs to abstain from eating, eat less and eat more meals, avoid eating a lot of food at a time, or eat a full meal of hunger. The diet of the pregnant woman has gone up and down, and the fetus absorbs nutrients in the same way, which can lead to the baby having to secrete more insulin to cope with the peaks and valleys of blood sugar.
· Reasonable Exercise to Improve Physical and Mental Health
Some mothers think that when they are pregnant, they can’t move much, let alone exercise, and keep themselves as if they were sick. In fact, reasonable exercise can improve maternal physical and mental health, such as: improve maternal mood, prevent depression; stretch muscles and joints to prepare for delivery; improve immunity; alleviate constipation; alleviate leg edema; improve sleep quality; reduce the risk of complications and cesarean section; optimize weight, contribute to delivery. After losing excess fat and so on.
Although it is good to exercise during pregnancy, it must be reasonable and moderate. After all, the pregnant women have special physical conditions, so they should not rush in or be forced to do so. If the pregnant mother has little exercise, then don’t deliberately increase the amount of exercise when she is pregnant. Start with a simple walk, don’t do strenuous exercise, and don’t over stimulate the joints. Wear appropriate clothes and supportive shoes when exercising. If you are not sure if you can exercise, consult your doctor.