Pregnancy - one of the most remarkable and mysterious periods in the life of every woman.Sometimes at this time expectant mother is gaining too much extra weight, which is necessary to get rid of that in the future no problems with health.Therefore, most women wonder - pregnant to lose weight?
Is it possible to lose weight during pregnancy?
At first glance, losing weight during pregnancy seems to be something incomprehensible and impossible.But if you look, it is quite normal, especially for those women who gained too much extra kilos.
normal weight during pregnancy is considered to be 10 - 12 kg.This weight is the sum of the masses of the increased uterus, breast volume, stocks of fat on the abdomen and flanks, the child's weight.If while carrying the baby you put on weight in the redistribution rules, this means that the pregnancy has resulted in physical weight loss.
After birth, you, of course, will be a little belly droop, but a consequence of stretching the muscles and not gain weight.Wh
If you gained weight above normal, then just need to lose weight.But it should be done only under the supervision of the doctor.Immediately it should be said that the diet is not allowed.As a rule, during weight loss adhere to a balanced diet, eat several times a day, doing special exercise and eliminate certain foods.
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Losing weight during pregnancy: a proper diet
- All mums know that during pregnancy is best to eat natural and healthy food.In the morning it is recommended to drink high-calorie food and trudnousvaivaemuyu and Evening leave lighter products.After 20:00 it is not recommended to eat, t. To. Your body will not be able to digest food.
- If you strongly feel hungry, do not bite sandwiches and chips, best suited fruits, dried fruits, nuts, bran or bread.These products are natural, nutritious and quickly saturate.
- Also include in the diet of vegetables, fruits, herbs, milk and milk products, lean meat, seafood, whole grains, mushrooms, poultry, eggs, soy, bran, etc.
- the morning is recommended to drink fresh juices, spreading them in half with water.Before going to bed can be added to juice honey.
- Expectant mother is not advisable to eat a lot of meat.It is better to replace it with fish, seafood, poultry or soy.Meat can be eaten no more than 2 times a week.In addition, it is recommended to minimize the use of salt, t. To. It increases thirst.
- All products recommended to expose the minimum heat treatment, and about frying in oil is generally forgotten.In addition, pregnant women is strictly forbidden to drink alcohol, to prevent the development of fetal alcohol syndrome.Women in the position can not be used more than 300 ml of coffee per day, or it may happen miscarriage or premature birth.
- to lose weight during pregnancy to exclude the use of sharp, salty, fat, flour dishes, as well as "fast food".
- Try not to load up the blade at a time, t. To. In pregnancy the stomach more receptive split meals.There are recommended 6 times a day, every three hours. Calorie diet of pregnant women should be 2000 - 3000 kcal, depending on the physique and weight.
Losing weight during pregnancy: exercise
- in the first trimester is recommended 5 aerobic sessions per week for half an hour and some strength training.During strength training efforts should be aimed at the development of all muscle groups.Before exercise, you should consult with your doctor, and exercise is carried out only under the supervision of a specialist.Pregnant women can go to the pool, engage in walking and water aerobics.
- During the second trimester can be carried out 3 and 4 of aerobic weight training a week.If you hard, you can reduce the load intensity, not to overstretch.During this period, pregnancy can not do the exercises, lying on his back.
- In the third trimester, depending on the state of health, you can continue physical activity, but do not force yourself to stick to the previous load.During this time, you do not have to lift weights.It is best to enroll in yoga - it will allow you to become more relaxed and balanced.
Losing weight during pregnancy: vitamins and minerals
Pregnant women are recommended to draw vitamins and minerals from natural products.You can, of course, take vitamin and mineral complex, but it will create an additional burden on the excretory system.Especially since most of the vitamin tablets are not absorbed by the body, but simply shows with stool and urine.
aware that every vitamin except C, accumulate in the body, so do not exceed the dose recommended.Necessary matter contained in unrefined foods: eggs, cereals, dried fruits, cereals, vegetables, fruits, milk and milk products as well as meat and fish.
During pregnancy it is better to limit the intake of calcium, t. To. Its excess leads to the deterioration of the health of mother and fetus.Elevated levels of calcium in the body, for example, can result in calcination of the fetal head, resulting in serious injury and even genera.
Pregnancy - is the happiest time for any woman.Do you care about your health and the health of the unborn baby, watch for changes in your body, and begin to more legibly relate to food.If during pregnancy you gain excess weight, do not despair!Lose weight really, especially if you follow the prescribed rules and advice of a doctor.