Determine the correct rate of weight gain
On average, women during the gestation period gain 10-12 kg. Normally, the figures are from 6 to 20 kg. They depend on the size of the fetus, the number of children, the state of health and the complexion of the mother.
Knowing how not to gain excess weight during pregnancy,you will return to the form a couple of months after the birth. Photo: Getty If the weight gain does not exceed the norms, you can return to the previous form a couple of months after the birth. Excess weight during pregnancy can lead to shortness of breath, heart and vascular problems, edema and poor health in general. The average lady in the position should gain no more than 50 grams per day. If this figure is greater, it's time to change your eating behavior and, if possible, increase your motor activity. Nothing helps, and you continue to gain weight - a doctor's examination is required. The doctor will help slow the increase in body weight and reveal its causes. Rapid weight gain may be a sign of some serious diseases, in particular dropsy and diabetes.
How not to gain excess during pregnancy?
Women in an interesting situation need forenergy increases, they can not starve. But there is also no need for two, to increase daily caloric content should be about half. For example, you used 1800 kcal per day. Now you need to dial 2700 kcal. And to strengthen the diet is required in the second trimester - at the first serious energy expenditure yet. Slender, sedentary ladies need less food than large and active. Food should be varied. In addition to fresh fruits and berries (not less than 300 g), the daily ration should include:
- lean meat - chicken, rabbit, turkey - up to 170 g. Use of sausages is not recommended.
- Milk and fermented milk products - half a liter;
- lean fish - cod, haddock, hake, pike perch - 70 g;
- raw and steamed, boiled vegetables - a pound;
- cereals - 60 g;
- butter - 25 g;
- half of the egg.
Reduce salt intake, it causes swelling. In the evening, high-calorie meals should not be used, it is better to choose vegetables and sour-milk products. It is recommended to keep a diary in which every day to indicate the weight and list eaten per day. The problem of overly rapid weight gain for women in the position helps to solve and feasible exercise: walking, fitness or yoga for pregnant women. If you enroll in a sports club, you can not only begin to control the weight, but also to make new friends.
