How not to gain weight during pregnancy

Many beautiful ladies begin to think about a possible set of extra pounds when they learn about pregnancy. There are certain grounds for fears, because expectant mothers cannot afford to eat properly in a delicate situation. During pregnancy, the body consumes energy for two, so it is necessary to radically change food habits. Doctors recommend switching to a balanced diet that controls weight gain. Consider the basic aspects in order.

Weight gain during pregnancy

1. First you need to determine how quickly you gain weight. In most cases, future mothers have no idea how many grams you can dial per day. They do not notice that they are beginning to gain weight, because they daily look at themselves in the mirror.
2. Doctors do not advise to gain weight more than 45 grams. in a day. For this reason, it is recommended to purchase electronic scales that most clearly show the possible deviations from a given course.
3. It is assumed that in 9 months of pregnancy a woman should gain about 10–12 kg, not more. Otherwise, you run the risk of running into a blunt expert remarks that overweight will lead to swelling. The doctor will prescribe a diet in which it will be forbidden to use salty foods, because they retain water.
4. In rare cases, when the expectant mother recruits too much, she is hospitalized. Under the close supervision of doctors, a woman drinks pills that control appetite, observes fasting days and passes "7 laps of Hell."
5. Less competent doctors do not pay attention to excessive mass gain, arguing that their weight increases individually. Of course, this fact is the place to be, but it’s still worth adhering to the norms.
6. If we talk about the individual aspects, some girls gain weight closer to childbirth in the third trimester. However, this feature is rarely seen.For the most part, it is an exception to the rule.

6 steps not to gain weight during pregnancy

Pregnancy is not the right time to choose diets or severe restrictions in the diet schedule. It is worth thinking about a balanced diet today, otherwise after giving birth it will be much more difficult to get rid of extra pounds.

Step number 1. Create a daily menu

1. The main condition for maintaining a slim figure during pregnancy is the daily menu compilation. You can make sketches for the week ahead, if it is more convenient. Not all girls know that they will eat for breakfast or drink in the afternoon tea, this is wrong.
2. If you do not have a clear menu, there is a risk of wrong snacking. Since pregnant women argue for overeating with the words “I can!”, Weight is gaining rapidly. Snacks, chocolate, cake, hamburger and other nastiness are usually used as snacking.
3. A woman’s appetite is difficult to predict. You may want to eat while being at work or on a bus, so you need to take care of this in advance.Prepare food in the evening, pack it in containers, sign by the hour.
4. It is advisable to eat 5-6 times a day. At the same time, the meal consists of three main meals and 2-3 snacks. Take the habit of carrying fresh fruit (apples, pears, bananas, grapes, etc.), drinking yoghurts, ryazhenka, kefir, whole grain cereals.
5. Snack right in those moments when hunger will be felt. Do not replace the main meal with snacks. As a result of a lack of nutrients, the body will begin to lay off stocks from all the products it receives.

Step number 2. Do not neglect breakfast

1. Future mothers are confronted with toxicosis, which usually torments them in the morning. Hence, there is a rejection of breakfast, as a result of which the body is in a sleepy state all day.
2. The average sleep time of a pregnant woman is 8-9 hours, all this time the body does not receive nutrients. This is detrimental to the health of the girl and the future baby. Neglecting breakfast, you risk eating at lunch much more than they could.
3. After waking up in the morning, drink a glass of pure water,after 15 minutes, begin to eat. The ideal breakfast is a mixture of oatmeal and flax cereal in a ratio of 3: 1. To grains fully digested, pour the cereal with hot milk. Add banana, frozen or fresh berries, apple, chia or flax seeds to your porridge, experiment.
4. If you do not want to eat porridge, replace it with two whole-grain toast with cheese. You can also eat yogurt, cottage cheese, drink ryazhenka with chopped dill. It is important to send a signal to the brain that it’s time to wake up. After the meal, it is allowed to normalize the glucose level by eating a piece of cake or chocolate candy (until 12.00).

Step number 3. Do not eat in the cafe

1. Not all cafes and fast food restaurants can boast of completely healthy food. After drawing up an exemplary menu, prepare dishes at home and pack them in containers. If you have not yet gone on maternity leave, do not visit McDunalds and other places where food is prepared with butter.
2. In cases where corporate dining provides first, second courses and salads, give preference to it. If possible, order soup, fish or meat with a side dish, do not forget about the salad of fresh vegetables (dressing - not mayonnaise).
3. If you are a frequent visitor to restaurants, give up grilled steaks, rolls or sushi, soft cheese, unpasteurized dairy products, raw fish.

Step number 4. Observe drinking regime.

1. Pregnant women need to drink plenty of fluids per day. You can not exceed the measure, otherwise a strong load on the kidneys will begin. Doctors recommend drinking about 2 liters. clean water.
2. Limit coffee intake (no more than 200 ml. Per day), be sure to add cane sugar, milk / cream. If possible, replace coffee with chicory.
3. Do not abuse green tea, it washes out calcium from the bones and folic acid, necessary for the full functioning of the body. Prefer black tea without flavors.
4. Lead on fresh juices (juices) diluted with water in a ratio of 1: 1. The most useful are carrot, celery, cabbage, citrus, apple and berry. Sweeten the drink with honey or a natural sugar substitute (Stevia).
5. Completely exclude packaged juices, carbonated sugary drinks, alcohol, non-alcoholic beer from the daily diet.Once a month you can afford 100 ml. red semi dry or dry wine.

Step number 5. Listen to the needs of the body

1. In most cases, future young mothers begin to listen to the instructions of the older generation when they learn about pregnancy. The mother-in-law insists that it is time to eat for two, the mother suggests eating a fried meat patty, the husband brings food from a fast-food restaurant.
2. Of course, girls in position need to eat a lot, but food should be useful. If earlier you used about 1400-1700 Kcal. per day, now this figure has increased to 2600 Kcal. However, not all energy value has a beneficial effect on health.
3. Eat on the clock, eating should be fractional. After breakfast, wait 2 hours, then have a snack. Lunch comes after 3 hours, then again snack, dinner and another snack. In the end, you get three main meals and three snacks.
4. Portion should be balanced, all products - extremely useful. It is not worth to eat fried chicken or meatballs with mashed potatoes for lunch, better stew vegetables with meat and eat soup.
5. In no case can not overeat.Such a move makes it difficult for all the internal organs, the child will start to develop more slowly, and extra fat folds will be noticeable at the waist.
6. If you are not satisfied with the main meal, eat an apple instead of a supplement, drink a glass of water with lemon or yogurt.
7. Listen to the needs of the body, do not limit yourself to everything. If your inner voice whispers: “I want meat!”, Eat stewed meat of pork, beef, chicken or turkey. You may not have enough protein, iron or calcium.
8. If you feel that you do not want to eat meat, which is indicated in the menu for lunch, do not force the body. Transfer this item to dinner or the next day, make up your diet again. The main thing, all the time scroll in my head that you need to prepare a healthy dish.

Step number 6. Examine the list of prohibited foods.

1. It is very important to remember the prohibited foods that slow down the metabolism. These include homemade pickles and canned food, sausages, soft cheeses, fast food, cakes and muffins, pickled mushrooms. It should be moderately consumed pate, semi-finished products (it is better to extinguish them or cook for a couple), chocolate.
2. If possible, replace the listed products with more useful ones.For example, do not fry or pickle mushrooms, but cook them in a slow cooker. Stew pork pulp, beef tenderloin, turkey, chicken, liver, supply the meat with fresh vegetables. Dress the salads with apple cider vinegar or olive oil.
3. Agree with households that for a while you will stop cooking fried foods. Simmer, boil, boil, but do not fry foods for 2 months. During this period you will get used to eat properly and teach your family to a healthy lifestyle.
4. Limit citrus intake. The most harmful are oranges, lemons and pineapples, they can eat no more than 3 times a week. As for pomelo and grapefruit, eat them 4 times a week. Lean on bananas (no more than 2 pieces per day), apples, pears, grapes (no more than 1 bunch per day).

Practical advice

1. Do not forget about sports. Many girls mistakenly believe that if they are in position, one cannot make unnecessary movements. Pregnancy is not a disease! If there are no complications, everything goes well, enter physical activity. Call in the fitness clubs of your city, learn about courses for pregnant women. Prefer water aerobics for expectant mothers, swimming, Pilates, yoga, fitball and other calm areas.Regularly walk in the fresh air, after a meal do not go to rest for half an hour.
2. Observe food hygiene, do not eat at night, even if you really want. Many pregnant girls want to taste fried potatoes with mushrooms after midnight, do not be like them. Fool the stomach by drinking a glass of warm milk with honey, a cup of tea, kefir or low-fat yogurt. Eat a handful of dried fruit, berries or nuts.
3. During pregnancy, you can not starve yourself, refusing to eat or greatly reducing its quantity. Forget the word "diet"! If you skip breakfast or lunch, a malignant appetite for dinner. As a result, you will greatly exceed the allowable portion. If you are still working, do not rely on the dining room, it may not be necessary food. Take the habit of taking with you food in containers, fruits, nuts, berries.
4. To suppress toxicosis, which usually occurs during the first trimester, have a snack every 2 hours. In pregnant women, frequent fluctuations in blood sugar levels are noticed, for this in the morning you need to drink a cup of sweet tea or chicory. If you notice that body weight is rapidly growing, exclude high-calorie foods after 19.00.

First of all, you need to think about the future child, who should be born healthy.Make a daily menu, do not neglect the morning meal, do not eat in the cafe. Exercise, listen to the needs of the body, do not use prohibited foods.

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