Diet for pregnant women. Losing weight during pregnancy without harm to the baby Is it possible to lose weight while pregnant?

The course of pregnancy is a complex and very exciting issue for any woman. During this period, expectant mothers allow themselves to eat an extra piece of something tasty. They argue that the baby is asking for the treat. After frequent errors in diet, it usually appears excess weight.

Why is the expectant mother getting better?

A woman may gain weight during pregnancy for several reasons:

A greatly changed hormonal background provokes an increase in appetite several times. During this period, the concentration of progesterone and prolactin increases significantly. These female hormones affect the area in the brain that controls appetite and can trigger a voracious appetite. Progesterone also affects water-mineral metabolism. This is precisely what is associated with pregnant women’s insatiable craving for food. pickle or a piece of herring. If the expectant mother is expecting a boy, she will almost certainly be drawn to salty foods much more often. It's connected with high level progesterone.

1. Significant weight gain. During pregnancy, a woman usually gains at least 5-6 kg. This is absolutely normal. The total weight is added to the weight of the unborn baby (about 3 kg), the volume of amniotic fluid (up to a liter), as well as the weight of the placenta (about 700-800 g). During a multiple pregnancy, when the mother is expecting twins or twins, these values ​​can increase by 1.5 - 2 times. It turns out that the physiological increase can be about 10 kg.
2. Excessive consumption of fatty and high-calorie foods provokes the deposition of belly fat. The fat layer increases noticeably. We can say that this is good. Fat protects the baby from possible shocks and shocks (like a pillow). However, it can cause severe harm to both mother and baby. When there is too much fat, it puts a lot of pressure on the diaphragm. This may interfere with breathing. In this case, it is very difficult for a woman to breathe, especially when walking quickly. She often experiences shortness of breath.

This is dangerous for the child because the fat begins to put pressure on the mother’s womb, where it is located. Large blood vessels that carry nutrients from mother to baby are compressed.

What foods help reduce excess weight during pregnancy?

The menu for pregnant women should be compiled very competently. The need for all nutrients, vitamins and microelements increases significantly. It is also important to increase the calorie content of the diet (up to 2500 - 3000 kcal per day). However, this does not mean at all that you need to increase your calorie content with buns and fried pies!

There are a lot of products that help you lose excess weight. Using their combinations, you can prepare delicious and healthy dishes for mother and baby.

An excellent substitute for Snickers would be a handful of walnuts and a couple of slices of dark chocolate with a high cocoa content.

There is practically no sugar in this chocolate, which significantly reduces the risk of extra centimeters on your waist. Eating chocolate every day is not recommended. This is a fairly fatty product and should not be consumed very often.

Nuts and fruits during pregnancy are needed not only by the mother, but also by the baby. Gynecologists prescribe multivitamin complexes immediately after a pregnant woman is registered at a dispensary. It is recommended to take vitamins daily. The child, being in the mother's tummy, actively grows and develops. This growth is the fastest and most active in human life. For normal development, vitamins and microelements are needed. Mom also needs them for her immunity.

Fruits contain a huge amount of different vitamins. They contain a lot of potassium, magnesium, and vitamin C. These are excellent helpers in the formation of a healthy child’s body. Mom should eat at least three servings of fruit every day different types. It is better to choose fruits that are not too sweet. Limit your consumption of persimmons and bananas during pregnancy. They are too high in calories and can cause you to gain a lot of weight.

What foods cause obesity?

To stay slim and beautiful throughout your pregnancy, you should limit your consumption of:

• Fatty, salty, fried and smoked foods. Salty and smoked foods can increase swelling. Fried foods are too high in calories. After regularly eating foods fried in butter or vegetable oil, an increase of 3-4 kg is guaranteed.
• Sweet carbonated drinks. They have too much sugar. At the same time, they are very quickly absorbed into the blood, causing a sharp rise in insulin. An increased amount of insulin in the blood is very dangerous for the body of a pregnant woman. She may develop diabetes mellitus already during pregnancy.
• Instant coffee. Drinking coffee increases thirst in the body and can increase blood pressure. Large amounts of water also lead to swelling and weight gain.
• Chips, crackers and snacks. These delicacies, which expectant mothers often eat in batches, also provoke the appearance of extra pounds. They contain a large amount of salt. They usually contain few natural ingredients. The composition is 98% synthetic. Eating large quantities of such products can negatively affect the development of the fetus.
• Sweet and flour dishes. It is entirely acceptable to include durum wheat pasta in the menu. However, it should be used no more than 1-2 times a week. It is better for expectant mothers to forget about the existence of pies, pancakes and donuts.

Balanced diet

The only correct diet that can help get rid of extra pounds without harm to the child is healthy eating. This system is time-tested and approved by all doctors in the world.

• Create a menu for the week yourself or seek advice from a specialist. This will help you understand what foods you should always have in your refrigerator. Keep in mind that it is better to eat at least 4 - 5 times a day. Write down all your meals and focus on your routine. Be sure to start with breakfast! This is the most important meal of the entire day.
• You should not eat fried foods often. For cooking, it is better to choose stewing or steaming. If you want to fry something, it is better to use a grill or bake the food in the oven. Excellent helpers for expectant mother will become a multicooker, a double boiler. They are very convenient for preparing various dishes without using oil.

• Any alcoholic drinks are strictly prohibited. Alcohol greatly stimulates your appetite and makes you eat much more. Not only strong drinks are prohibited, but also beer and wine. They negatively affect the fetus and can even lead to the development of abnormalities or deformities.
• Try to chew your food thoroughly. This way you won't eat a very large portion. In this case, saturation will occur much faster. The more thoroughly the food is crushed, the easier it is to digest. The baby will quickly receive all the nutrients, and this will have a positive effect on his growth and intrauterine development.

• Don't go to rest immediately after eating. It’s better to sit or walk around the apartment for a while. This way the food will enter the stomach evenly and will not cause digestive problems. While developing in the mother's womb, the baby actively puts pressure on the diaphragm. This contributes to some tightening of the stomach. If you lie down after a heavy meal, belching or nausea occurs.
• Try to eat at the same time every day. This normalizes the functioning of organs gastrointestinal tract. All nutrients necessary for the development of the child will be supplied evenly, at certain intervals.

Losing weight at different stages of pregnancy

Lose weight at the most early stages pregnancy is much easier than later.

First trimester

In the first trimester, you need to include as many protein foods as possible in your diet. At this time, the baby develops all vital organs. For proper development, many protein molecules (more precisely, their components - amino acids) are required. If certain amino acids are deficient, organ development may be impaired. This is a very dangerous condition, as defects and anomalies appear in the organs.

Second and third trimesters

In the first and second trimester, try to eat more protein foods (chicken, turkey, fish, beef, lean pork and dairy products). You can eat legumes. They contain a lot of vegetable protein. But don't overdo it!

Excessive consumption of peas or beans may cause excessive gas formation and bloating. This has an adverse effect on the baby.

From the middle of the second trimester and throughout the third trimester, it is important to pay special attention to the numbers on the scale. If the expectant mother is addicted to salty foods, severe swelling and weight gain may occur. Swelling most often appears on the legs. In this case, it will be very difficult to move. The face may swell. Usually in such cases, doctors recommend using diuretic herbs and completely eliminating foods that contain a lot of table salt. Cranberry or lingonberry juice are great helpers in the fight against swelling!

To avoid having to desperately lose the pounds gained during pregnancy, you should monitor your diet daily without harming the baby. You can’t eat everything just by indulging your whims! Moreover, it is even dangerous during pregnancy. Many foods increase a child's chance of developing various diseases and anomalies.

Give your body vitamins! Include fresh fruits and berries in your diet (especially if your pregnancy occurs in spring or summer). This is a wonderful opportunity to consume natural vitamins.

Drink enough water (at least two liters per day). However, you should not lean on salty foods! Salty foods make you thirsty. At the same time, it retains water greatly. Bags under your eyes and swollen ankles the next morning are guaranteed.

Don't forget to move.

Regular walks in the fresh air are the best recommendation for expectant mothers. During such walks, the blood is saturated with oxygen. The baby receives oxygen through the mother's blood and placenta. This significantly increases its intrauterine activity and growth.

If you exercised before pregnancy, talk to your doctor. Perhaps he will be able to allow you to do some exercises that are safe for the baby. Take a yoga class for pregnant women. This is a great opportunity to strengthen your muscles and improve your mood! The release of serotonin after exercise will improve the mood of mother and baby. Remember that any physical activity must be regular. Pace and speed are not the main thing. Any exercise should be done at a pace that is comfortable for you.

Get enough sleep! A pregnant woman needs to sleep at least 8 hours a day. Melatonin is produced at night. This hormone restores the body and gives rest nervous system. During sleep, hormonal levels are normalized. Women who regularly get enough sleep eat much less at lunch.

A routine is also important for a child’s body. This helps his nervous system to form correctly. It is better to ventilate the bedroom before resting. This will ensure good and sound sleep.

The development and growth of the baby completely depend on the mother. Only she can ensure the supply of all necessary nutrients, vitamins, and microelements. Monitoring the quality of nutrition during pregnancy guarantees excellent health for mother and baby.

You will learn more about the basic principles of nutrition by watching the following video.

Before you start losing weight, you need to really evaluate your 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 the newborn baby. When you definitely decide that excess weight is present, change your diet. Otherwise, there is a risk of fetal hypoxia, possible increase in the child’s body weight, increased blood pressure and excessive swelling of the extremities. Losing weight must be correct so as not to harm the baby.

Restrictions on the consumption of certain foods

1. Completely exclude peppered, smoked and salty foods.
2. Steam your food. It is not prohibited to fry meat or eggs, but you must do this in a Teflon frying pan without using vegetable oil.
3. Avoid carbonated drinks and packaged juices with unknown ingredients. Fresh juices should be diluted with still mineral water in a 1:1 ratio. Prefer chicory to black coffee, which does not increase blood pressure.
4. As for sausages, you can only eat bacon in limited quantities.
5. Eating sweets and starchy foods is allowed, but within reason. For desserts, give preference to homemade yoghurt cakes, dark chocolate and fruit salad with a little cream. You can drink milkshakes, but only with a natural sweetener (Stevia). Regarding baked goods, it should contain the maximum amount of cereals.
6. It is strictly forbidden to eat fatty meat. If you really want it, choose pork or lamb pulp.
7. Among natural oils, olive and corn oils are suitable for pregnant women. You can season salads with it or grease a frying pan with a thin layer when frying.
8. The amount of yolks in the diet should not exceed the permissible limits. The optimal quantity is considered to be 2 pcs. per day, while protein intake is not limited in any way.
9. Avoid homemade “delicacies” such as pickled cucumbers and tomatoes, adjika, jam, etc.
10. You should not eat meat sauces that are accompanied by frying or the use of tomato paste.
11. It is strictly forbidden to snack on snacks (crackers, salted nuts, chips, cookies, etc.). Eliminate fast food, processed foods and canned goods.

What products should you focus on?

1. During this period, you need to consume more fiber-rich foods. These include figs, almonds, whole wheat, dried fruits, sesame seeds, rye and wheat bran. Don't forget about cereals and legumes, rye, whole grain bread, carrots, spinach, potatoes, brown rice, lentils, broccoli, apples and citrus fruits.
2. As for proteins, they are found in white meat, lean fish, dairy products, seaweed, eggs, hard cheese, beef and pork pulp. 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.
3. The right 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.
4. Drink at least 3 liters of fluid per day, of which 2 liters should be clean mineral water. Don't overuse green tea, it leaches calcium from the bones. Among the components for freshly squeezed juice, give preference to apples with celery, pears and peaches, apricots, grapefruits, oranges, and grapes. It is advisable to add greens (parsley, dill) to the fresh juice.
5. Make sure you always have fresh vegetables and fruits on hand. Place them in a basket and place them in a visible place. Place cookies, sweets and store-bought cakes out of sight on the top shelf of the cupboard.

Basic rules for losing weight

1. Cook in your own juices with a little lemon juice or apple cider vinegar. Buy a sleeve, foil or baking bags, use the oven. It’s good if you have a multicooker, it allows you to cook food without using oil and saves beneficial features products.
2. Visit the doctor who will guide you throughout your pregnancy. Warn that you are going to go on a diet, ask to be prescribed a course of multivitamins.
3. You probably know, but it’s worth remembering: do not drink alcohol under any circumstances. Many people do not shy away from drinking a glass of red wine; you cannot afford this when losing weight.
4. Maintain good food hygiene. After eating, do not lie down to rest, sit up or go for a walk. The last meal should be no later than 4 hours before bedtime.
5. While eating, focus on the movement of your tongue, palate and cheekbones. Chew thoroughly and take your time. Eat small meals every 2.5-3 hours. The serving should not be more than 450 g.
6. Pregnant women need to take a comprehensive approach to losing weight, since the diet is quite liberal. 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 your body is not ready for that. Experts have developed a technique that involves 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 replenish losses twice as often. Fasting days are suitable for girls throughout pregnancy, with the exception of the last 2 months.

Monday

1. Start your day with an omelette of 3 eggs (2 yolks, 3 whites), 300 ml. whole milk and fruit salad (apple, kiwi, grapefruit).
2. 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.
3. For lunch, prepare a light soup, meatballs with buckwheat. Season your dishes with sour cream. Make a salad from 1 boiled potato tuber, bell pepper, cabbage and carrots.
4. After 2 hours, eat 250 grams. fish baked in the oven, 300 gr. low-fat natural yogurt, drink herbal tea.
5. In the evening, prepare 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 fermented baked milk.
6. A few hours before bedtime, make carrot or cabbage juice with dill. Drink 200 ml.

Thursday

1. After waking up in the morning, prepare 170 gr. flaxseed porridge with the addition of 20 g. oat bran. Eat 1 muesli bar or salmon sandwich with butter and cheese. Wash it down with fruit juice diluted 50:50 with water.
2. After a few hours, eat 200 grams. low-fat cottage cheese with sesame seeds and dried fruits (raisins, dried banana, kiwi, dried apricots). 25 minutes after eating, drink rosehip decoction.
3. Prepare 1 hour before lunch milkshake with strawberries, currants and blackberries, sweeten it with Stevia.
4. For lunch, prepare soup with meatballs, potatoes and durum wheat pasta. For a second course, eat brown rice with 1 slice of bacon and a slice of whole grain bread, 300 g. vinaigrette, lemon tea without sweeteners.
5. After 1.5 hours, eat the cheese mixture with one handful of almonds. Drink 300 ml. rosehip decoction.
6. For dinner, eat a salad of various vegetables, add 3 boiled eggs, 100 gr. boiled beef and 10 ml. lemon juice. Drink 270 ml. grape juice.
7. 2 hours before bedtime, prepare a mixture of 300 ml. kefir and chopped dill. Drink in several doses at 10-minute intervals.

Maintain good food hygiene and do not skip meals. Replace products with similar ones in compliance with the proportions. Rearrange the components or combine them with each other, alternate days in a different order each week. Avoid prohibited foods.

Video: how not to gain excess weight during pregnancy

According to the general belief, pregnancy and extra pounds are inseparable phenomena. On the one hand, a woman cannot help but gain a certain number of kilograms during pregnancy, on the other hand, this does not mean at all that you can not control yourself and eat as much as you want and whatever you want.

For a long time it was believed that a pregnant woman should eat for two. Now doctors consider this approach to be fundamentally wrong; they promote healthy eating during pregnancy and weight control.

Excess weight is not only an aesthetic defect, but also the very risk factor that contributes to development of various diseases : from hypertension to flat feet. And this is true not only during pregnancy, but at any other time. Another thing is that during pregnancy, excess weight harms not only the woman’s health, but also the health of her unborn baby.

Obesity provokes a huge number of complications , including gestosis, the so-called late toxicosis of pregnancy. Rapid weight gain can put a lot of stress on the kidneys, resulting in fluid retention and swelling. Then the pressure rises, and protein appears in the urine. In this case, the woman is hospitalized, since without constant monitoring it is extremely difficult to predict the outcome.

In general, pregnancy itself is a huge increase in the load on the entire body, starting with the spine, which has to carry a much larger mass, and even with a changed center of gravity. The abdominal organs also suffer, which not only have to serve two organisms instead of one, but also endure “encroachments” on their place from the enlarged uterus.

If a woman becomes overweight, the load on all systems and organs increases even more. As a result, the risk of development increases. And this despite the fact that it occurs quite often in pregnant women even without excess weight. Excess carbohydrates can lead to diabetes mellitus, and increased loads on the circulatory system lead to hypertension and other problems.

What can we say about the fact that overweight women giving birth will be a little more difficult . During childbirth, various complications are also possible.

When is weight gain considered normal and when is it time to worry?

Now let's figure out when to start worrying if weight gain is inevitable?

First you need to figure out what this increase consists of. The most obvious is the weight of the fetus. This is 3-4 kg, another 2.5-3 kg is amniotic fluid. The placenta, umbilical cord, and amniotic sac contribute. We should not forget that the volume of blood in the vessels of a pregnant woman increases slightly, and this also means additional weight.

The fat layer also necessarily increases during pregnancy. This process has two practical meanings: firstly, the increased fat layer helps maintain the necessary hormonal balance in the body during pregnancy and lactation, and secondly, fat accumulates mainly on the abdominal wall and buttocks, thereby protecting the child from external influences.

If you add it all up, you get about 10-12 kg. Naturally, with a multiple pregnancy, the increase will be slightly greater; the same applies to cases where the woman’s weight was initially below normal.

But if she had extra pounds before pregnancy, then it is quite possible that she will gain a little less, because she already has the necessary fat layer.

On average, in the second trimester, a woman gains about 350 g per week, in some cases more is possible. You should worry if after 16 weeks a woman begins to gain more than 1 kilogram in weight.

Is it possible to lose weight during pregnancy?

Let's say you already understand that there is a problem. What to do now? Is it possible to lose weight during pregnancy? It's a good question, but not entirely correct. A lot depends on what you mean by losing weight. If you are sure that The best way getting rid of extra pounds is a strict diet, then immediately forget about it.

Any fasting, severe food restrictions and mono-diets are extremely harmful for a pregnant woman, and, even more so, for her child. If you exclude some foods from your diet, your baby will not receive enough important substances, vitamins or microelements.

It would be much more correct to prefer a healthy, balanced diet, without strict prohibitions and fasting.

How to lose excess weight during pregnancy?

Balanced diet - this is the path to slimness not only during pregnancy, but also in ordinary life. Moreover, it will contribute to the overall health of the body.

How to lose weight during pregnancy? This is a rather difficult question. Many are sure that since swelling and weight gain in particular occur due to water retention, then it is enough to simply reduce its consumption. However, doctors do not recommend doing this. It is simply necessary to drink 1.5-2 liters of water a day.

It’s much wiser to limit, or even better completely stop eating pickles and smoked products. Salt promotes water retention in the body. It’s a good idea to exclude sweets and baked goods from your diet. These foods contain simple carbohydrates, which are quickly processed and enter the bloodstream in the form of glucose, and then also quickly stored in the fat layer.

But complex carbohydrates should be present in the daily menu. Moreover, they should occupy most of it. Vegetables, fruits, and cereals can serve as a source of complex carbohydrates. In addition to the fact that they contain a lot of carbohydrates, they also contain fiber, which works like a brush in the intestines, cleansing it of toxins and normalizing its functioning. This allows you to solve the problem of constipation, which pregnant women encounter no less often than those who are overweight.

It is equally important to ensure that a woman’s daily menu contains protein, including animal protein. That is, you cannot give up fish and meat. Another thing is that you need to choose low-fat varieties, including poultry, beef, and rabbit.

By the way, about fat. There is a great temptation to try to completely exclude it from the diet. In fact, you can't do this either. For the normal functioning of the body, fats are as necessary as protein and carbohydrates. Vegetable fats are preferred; they are more beneficial for the body.

One more point: cooking method . Say no to fried food. It is better to boil, stew, bake or steam foods. When frying, a lot of oil is absorbed into the food, which greatly increases the calorie content of the dish. At the same time, overheated oil itself is far from the healthiest product.

That’s probably all that can be answered to the question of how to lose excess weight during pregnancy. All that remains is to say a few words about the fact that everything, including prohibitions, should be in moderation. You shouldn’t torture yourself and deny yourself your favorite foods. From time to time you can afford a cake and a small pickled cucumber, but you don’t need to get carried away with it.

How to eat for a pregnant woman to maintain normal weight (video)

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One of the determining factors for pregnancy to proceed without unnecessary difficulties is a balanced diet throughout the entire period of gestation. Losing excess weight is carried out through a variety of foods, consumed a little at a time, but at short intervals in time.

• You can get rid of unnecessary fat deposits in one way effective way: Avoid fried foods, sweets (sweets, cakes), salt, and smoked foods. At the same time, eat not 3 times, as is customary, but 5-6 times, but in mini portions, and do not lie on the couch, but do a little physical exercise, corresponding to each trimester of pregnancy. According to American research, a proper diet during pregnancy with little physical activity is beneficial for both mother and baby.
• Losing weight for pregnant women does not have to be fanatical . For example, you cannot adhere to unbalanced diets - for example, such as Kremlin, orange, kefir, etc. A pregnant woman's diet must contain proteins, which are found in fish, lean meat, eggs, as well as corn, legumes, nuts, and rice.
• Norm of weight gain throughout pregnancy , according to various sources, ranges from 12 to 20 kg and depends on the woman’s initial weight before pregnancy.
• If a woman decides to lose extra pounds during pregnancy, then diet and physical activity You should definitely discuss it with your doctor.
• Doctors advise at the beginning of pregnancy (first three months), eat foods rich in proteins, because protein construction material human body.
• In the second trimester, you should give preference to foods rich in calcium. : cottage cheese, sour cream, almonds, oatmeal, barley.
• In recent months, gynecologists do not advise leaning on meat , because meat dishes have a negative effect on the elasticity of vaginal tissue.

How can you lose weight while pregnant?

Doctors with extensive experience give advice to expectant mothers who do not want to lose weight:

• The main thing in a pregnant woman’s diet is: quality of products consumed, their variety, and not their quantity;
• There is no need to radically change your usual diet in a short period of time. Gradually introduce your body to a balanced diet;
• You should not blindly believe and follow the advice of girlfriends, acquaintances etc. Listen to your inner self, your doctor and the voice of reason;
• The emergence of strange desires in food- for example, I wanted chalk or sauerkraut- says that there is not enough of any substances in the body. It is necessary to restore the vitamin and mineral balance;
• Eat foods that support normal bowel function: oatmeal, pearl barley, carrots, apples.

Diet and diet for overweight expectant mothers

The daily energy value of foods included in a pregnant woman’s menu should be distributed as follows:

• First breakfast – 30% daily norm food;
• Lunch – 10%;
• Dinner – 40%;
• Afternoon snack – 10%;
• Dinner – 10%.

And it is advisable to have breakfast after 1.5 – 2 hours after waking up, and have dinner in 2-3 hours before sleep.

The daily portion of food must include:

• Proteins (100 – 120 g), where 80 - 90 grams should be of animal origin (fish, cottage cheese, eggs, meat);
• Fats (90 – 100g)% 2G where 15-20 grams of vegetable origin (sunflower, olive oil);
• Carbohydrates (350-400g)- both simple (instant) and complex. Simple ones are found in fruits, honey, and vegetables. Complex ones are found in potatoes, legumes, and grains.
• Water. The daily norm is 1-1.5 liters, not counting other liquids.

Taboo for pregnant women – this is alcohol, strong tea and coffee, fast food, sweet drinks containing unnatural ingredients.

In the old days, a pregnant woman was told that she needed to eat for two. According to medical statements, weight gain should not be too much. Excess body weight creates health problems during pregnancy and reduces the chances of losing prenatal weight. To lose weight during pregnancy, you need to choose the right diet and daily routine, combining physical activity and rest.

Excess weight and pregnancy

The weight of the expectant mother increases due to an increase in the weight of the fetus, placenta, and amniotic fluid. In addition, to provide the baby with everything necessary, blood volume increases and fat reserves increase. The mammary glands prepare to produce milk and they also increase in size.

The gynecologist supervising the pregnancy must monitor the woman’s weight. During a routine visit to the doctor, a weighing is carried out, the result is recorded in the card. This allows you to track the dynamics of weight changes. If the process deviates from the norm, the doctor gives recommendations on how to stop or reduce weight gain.

Indications for weight loss in pregnant women

Excess weight puts a lot of stress on your legs. If a woman has a tendency to varicose veins, and the disease worsens during pregnancy, then she needs to lose weight. Flat feet may worsen or develop. Excessive nutrition leads to excess weight not only in the mother, but also in the child. Large weight, combined with data from metric measurements of the abdomen and ultrasound readings, helps to identify excess fetal growth. A large baby will create problems during childbirth.

Weight gain is accompanied by an increase in body size, and this is fraught with the appearance of stretch marks on the stomach, sides, hips and buttocks. It is almost impossible to get rid of them later. Overweight also creates problems with blood pressure and heart function, provokes the appearance of edema, and disrupts the functioning of all body systems.

How to get rid of extra pounds without harming your baby?

Weight loss during pregnancy affects the health of mother and baby, so this problem should only be addressed with a doctor. You should choose a diet that is rich in necessary healthy components in sufficient quantities, but low in calories. This is the only way a mother can lose weight without harming the baby. A balanced regime of alternating work, active and passive rest, and physical exercise is important. Sometimes antenatal clinics hold classes where women are taught accessible exercises and proper eating behavior.

What can you eat?

Already in the early stages of pregnancy, the expectant mother needs to form the habit of eating often, every 3-4 hours, but in small portions. It is useful to maintain this approach to nutrition throughout your life.

You can leave some plant-based sweets (marmalade, halva) in your diet. It is better to choose rye bread. Those who have a home bread maker should try this recipe for bread made from ground oatmeal.

There should be enough protein. They should be obtained from lean fish and meat, steamed or in the oven. It is especially important to eat protein foods in the first trimester and reduce their amount in the last. Eating nuts is possible, but it is better to limit it, because this product is very high in calories. You should definitely eat dishes with calcium: cottage cheese, cheese, milk, almonds, prunes. It is important to include fiber-rich foods in your menu: cereals, fresh fruits and vegetables, wholemeal bread.

The largest meal is at lunch (40%). Afternoon snack and dinner should make up 10% of the daily diet.

What should you avoid to avoid gaining excess weight?

To lose weight, you should limit your consumption of chocolate, sweets, rolls, confectionery, and sugar. Sweet carbonated drinks are very harmful. Do not overuse grapes, raisins, and figs. Onions, garlic and spices increase gastric secretion, which increases appetite and promotes overeating. Too salty foods retain water in the body and cause edema. Undesirable are fatty meats and fish, sausages, and smoked meats. Of the cooking methods, frying should be preferred to steaming and oven processing, as well as boiling.

You cannot adhere to mono-diets - kefir, peanuts, etc. Food programs based on the maximum exclusion of carbohydrates should also be avoided. The diet should be complete and balanced.

Exercises for expectant mothers: yoga, swimming, exercises

In order to lose excess weight, it is not enough to limit calorie intake, you need to burn calories. In our time healthy image life is very popular, and in many cities sports centers and clubs create special physical education groups for pregnant women.

An example of a set of exercises that can be performed by pregnant women:

The number of repetitions in each exercise should be done according to how you feel, you can start with 5–8, gradually increasing to 15–20. You need to choose a moderate pace and perform the complex without sudden movements.

Choose gentle ones, but effective exercises yoga will help. Yoga groups for pregnant women are very popular and accessible now. The basis of yoga is different ways breathing. They promote fat burning without intense movements. Breathing exercises They are also beneficial for the fetus, supplying it with oxygen.

It is important to find a competent yoga instructor who knows how to get the most out of your classes without causing harm. If the technique is mastered, you can, with the permission of the instructor and doctor, practice independently at home.

If where the expectant mother lives there are groups for pregnant women in swimming pools, then visiting them is ideal for losing weight. Such groups will offer not only swimming, but also exercises in the water under the supervision of a specialist.
Swimming provides an even and correct load on all muscle groups, tidying the sides, back, arms, and perineal area. Holding your breath while diving also helps burn fat. Water aerobics class – the best option for a pregnant woman.

A visit to the pool should still be coordinated with a doctor. If there is a threat of miscarriage or spotting, this is unacceptable. When taking water procedures in natural bodies of water, extreme caution must be observed - avoid rivers with fast currents, waves on the sea, reservoirs with a rocky bottom, places with unknown or poor sanitary conditions. A pregnant woman becomes less mobile and more susceptible to infections, this must be taken into account.

What weight is considered normal for a pregnant woman?

The ability to digest and absorb food and accumulate fat deposits varies from woman to woman. The speed of metabolic processes is different for everyone. Weight may be excessive already at the beginning of pregnancy. Gynecological specialists focus on certain norms for weight gain at different stages of pregnancy.

So, in the first trimester, the rate of increase should not be high - 2-3 kg is enough for the entire period. In the second and third trimesters, the standard allows for a weekly gain of 300–500 g. During the entire pregnancy, a body weight gain of 10–15 kg is allowed. If the initial weight corresponded to the norm (height in centimeters minus 100) and the regular increase does not exceed the standards, then there are no indications for losing weight. If a woman is overweight and has fat reserves to nourish the fetus, then it is acceptable to have an increase at the lower value of the norm.