How to lose weight during pregnancy without harming the baby - diets, prohibited foods and exercises. Who is strictly prohibited from losing weight?

Maria Sokolova

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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.

• There is one effective way to get rid of unnecessary fat deposits: 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 should definitely be discussed with your doctor.
• Doctors advise at the beginning of pregnancy (first three months), eat foods rich in proteins, because protein is the building material of the 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, you want chalk or sauerkraut - it says that there is not enough of some substance 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% of the daily food intake;
• 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.

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.

What are the dangers of being overweight during pregnancy?

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, and increased stress on the circulatory system can 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 to get rid of extra pounds is through strict diets, 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 everyday 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 way to maintain normal weight during pregnancy is diet. It is worth understanding that a diet for pregnant women is not a tribute to fashion. Proper, measured nutrition and maintaining a normal weight are the key to a successful birth. Let's look at diets for losing weight during pregnancy and distribute them by trimester.

It is worth understanding that weight changes during pregnancy are quite common. But if you notice that weight is gaining too quickly, then you should think about it. The risk of diabetes increases dramatically. And this obviously will not have a positive effect on the baby’s health. Diet during pregnancy is extremely necessary. Even if you are not overweight, you should still stick to it.

Before moving directly to the diets for semesters 1, 2 and 3, we will consider the general provisions that must be followed first:

• Give up sweets. Sweets won't help you stay in shape.
• Refusal of smoked meats and marinade
• During the first trimester, focus on protein foods. The more protein your body absorbs during this period, the better. But don't overdo it
• During the second trimester, focus on foods high in calcium.
• In the third trimester, we completely abandon meat products. It is also worth reducing the daily volume of water. Reduce it to 1 liter per day
• Use vitamins only with your doctor's permission.

In the first trimester of pregnancy, a protein diet is recommended. Protein is essential for building the body, so in the first three months of pregnancy you should include as many protein-containing foods as possible in your diet. The rest of the list of recommended products does not differ from the daily diet.

• Eat more greens
• Try to cook fish dishes daily
• Try to drink low-fat dairy products
• We exclude coffee from drinks. Alcoholic drinks especially
• Do not under any circumstances reduce the amount of salt you consume. A salt-free diet during pregnancy is useful only in the later stages
• Eat more fruits and vegetables
• Don't forget about bread and bakery products
• Add walnuts and peanuts to your daily diet
• Avoid spicy foods
• The amount of protein consumed per day should be at least 120 grams
• A protein diet during pregnancy can be replaced with a protein-vegetable diet. In this case, the amount of protein will need to be reduced, but at the same time, the amount of fish and fish products will need to be increased.
• The Dukan diet during pregnancy involves consuming dairy products and doubling the amount of fruit. So it's quite suitable for you.

In the second trimester of pregnancy, it is recommended to reduce the consumption of foods containing carbohydrates and pay more attention to foods rich in calcium. It is also worth monitoring your cholesterol levels to avoid diabetes.

• Give up sweets. If during the 1st trimester you sometimes allowed yourself sweets or cakes, now is the time to completely give them up
• Consume fermented milk products and milk itself. They contain the daily requirement of calcium, which you desperately need at this stage of pregnancy.
• Stop physical activity. If during the first trimester exercises for weight loss were still allowed for pregnant women, now they are taboo. The less stressed you are, the better.
• We reduce the number of semi-finished products. If you want to eat meat products, then it is better to eat them instead of sausages, frankfurters, sausages and other products
• Limit your consumption of baked goods. High cholesterol automatically eliminates baked goods from the daily menu
• Complete abstinence from alcohol. During the first trimester, one-time consumption of wine is still allowed. But now the time has come for complete abandonment.
• The same goes for tobacco products
• As you approach the third trimester, begin to reduce the amount of fluid you consume. From 2.5 liters go to 1.5.

In the third trimester of pregnancy, it is recommended to switch to a salt-free diet. Its meaning is to reduce the amount of salt consumed to a minimum. This diet excludes all processed foods and those containing salt as a seasoning. This applies to all canned foods, sauces, ketchup and mayonnaise, as well as sushi.

• Follow a fasting diet once a week
• Reduce fluid intake to 1 liter per day
• Reduce your salt intake to 2-5 grams per day
• We exclude all oils from the diet except vegetable oils
• We start eating fish only in boiled form.
• We completely exclude meat from the diet (with the exception of rabbit and poultry meat)

To summarize, I would like to highlight several important points:

• Forget about three meals a day. You need to eat more often, but at the same time, in small portions
• Focus on breakfast and lunch. During these 2 times you should consume up to 70% of your daily food intake. Distribute the remaining 30% for snack time
• You should have breakfast an hour after you wake up. Have dinner 2 hours before bedtime
• Diversify your menu as much as possible. Don't focus only on individual products. The full spectrum of nutrients is important to you
• Don't try to suddenly change your diet. Gradually change the set of usual dishes if you feel that weight is coming on too quickly
• Please note that the norm during pregnancy is a weight gain of up to 20 kilograms. But not less than 12
• Crash diets for weight loss during pregnancy are contraindicated. The same applies to mono-diets.
• Protect yourself from food poisoning. Carefully examine the food you buy. Check expiration dates. And do not try to mix incompatible products in one dish.
• If you have a desire to eat something unusual, then know that this is a common reaction during pregnancy. This desire indicates a lack of some nutrient. Determine what exactly you are missing and try to compensate.

Many people know that pregnancy and weight gain are interrelated phenomena. But the question is that this increase should not be significant. And this happens to many pregnant women. Some people consciously believe that in an interesting situation they have to eat for two. Other pregnant women think that any increase will “go away” later. But that's not true. What to do if a woman has already gained 15 kilograms halfway through her term? How to lose weight and get it back to normal? Let's find out together.

What are the dangers of being overweight during pregnancy?

During pregnancy, excess weight is harmful to both the health of the woman and the health of the unborn baby.

Obesity provokes the development of pregnancy, varicose veins, stress on the kidneys and edema. Blood pressure may also rise and protein may appear in the urine. Pregnancy itself is considered to increase the load on the body, starting from the spinal column and abdominal organs. If the expectant mother becomes overweight, the load increases even more. And it is much more difficult for such women to give birth. When should you start worrying about weight gain? What is considered normal?

A pregnant woman's weight gain consists of more than just the weight of the fetus. On average this is 3-4 kilograms and 3 kilograms should be added per. You also need to add the weight of the umbilical cord and amniotic sac. Keep in mind that both the blood volume and the fat layer increase slightly. If you add everything up, you should aim for 10-12 kilograms of weight gain. With multiple pregnancies, this figure is, of course, higher. Doctors say that after the 16th week of pregnancy, a woman should not gain more than one kilogram per month.

How to optimally reduce weight for a pregnant woman?

So, there is a problem with excess weight. And now we need to get rid of it in such a way that the child in the womb does not suffer from it. Strict mono-diets and hunger strikes are very harmful for a pregnant woman. Excluding any foods from your diet means making your diet incomplete. The best option for weight loss for a pregnant woman is a balanced diet, but without strict prohibitions and hunger strikes. A reasonable solution would be to limit or completely eliminate flour products in the form of cakes and buns. It would be good to completely abandon salty, smoked and spicy foods. Such products contribute to fluid retention in the body. It would not be a bad idea to exclude all types of sweets (chocolate, ice cream, confectionery and desserts) from the diet. Complex carbohydrates should be present in the daily menu of the expectant mother. And every day. Their sources are vegetables, cereals, and fruits. These products also contain fiber, and it, like a brush, cleanses the intestines of waste and toxins, which helps solve the problem of constipation.

The healthiest and easiest dessert for a pregnant woman is low-fat yogurt. This product is quite suitable for dinner. By the way, dinner time should be no later than 19.00. And after dinner it would be nice to go for a walk. And in general, more walking will benefit both the woman’s figure and the oxygen supply of the fetus.

It is important to ensure that you have protein in your body every day while losing weight. This means that you should under no circumstances give up fish and meat. Just choose low-fat varieties for a pregnant woman: poultry, rabbit, beef, veal.

You can't give up fat completely. Its use should simply be limited. This means that it is better to replace sunflower oil with olive oil, and eat no more than 10 grams of butter daily.

You need to give up fried foods. All dishes must be boiled, stewed and baked.

As for drinks, juices should be unsweetened. It is recommended to dilute them with water to reduce calorie content. And don’t forget about the water itself. And pregnant women need to drink enough fluid, at least 1.5 liters. After all, it also helps deceive the appetite. Especially when a woman is so drawn to buns!

Especially for Elena TOLOCHIK