The issue of weight gain during the period of bearing a child is of concern to most future mothers. How not to recover during pregnancy can be found in this article.
Weight gain during pregnancy
Some do not know why they get better during pregnancy. Everything is quite simple - the baby grows in the uterus and amniotic fluid appears around it. In addition, a thin fat layer appears on the stomach even in the very early stages of pregnancy, the function of which is to protect against environmental factors (stumbled and fell, hit, pushed in transport, etc.) and retained heat.
However, you should not think that you can gain a lot of weight during pregnancy; there are norms on how much they recover during the gestation of the child. They must be observed, otherwise the expectant mother will be put on a diet. It is important to remember that any situation is easier to prevent than to then analyze its consequences.
Three main factors affect the weight of a pregnant woman:
Healthy nutrition - fried, sweet and starchy foods have absolutely no benefit in themselves, at the same time, they pour out in the form of fat deposits in the abdomen, buttocks and thighs;
Active lifestyle and sports for expectant mothers - any movements will be useful to expectant mother;
Health condition - if a woman observes proper nutrition and is engaged in moderate sports, and her weight is growing rapidly, then perhaps her metabolic process or hormonal imbalance is impaired. In this case, only a qualified doctor can make a diagnosis and choose a diet or treatment.
Consider in more detail the first two points that will not allow you to gain excess weight for 9 months of pregnancy.
Sports for expectant mothers
If pregnancy proceeds without complications, then the expectant mother should lead an active lifestyle and even play sports. Pregnancy is not a disease, so you do not need to hide behind it and postpone walks or lie down on the couch. If the doctor did not prescribe complete rest and the pregnant woman is well, then the following recommendations should be followed:
Do daily walks. The longer such walks last, the better, because their result will be a good oxygen supply to the baby in the tummy, and walking will burn extra calories and activate the metabolism in the woman’s body;
Do moderate sports at least once a week. This item can only be performed with the permission of the doctor. Often in the first trimester, such permission is not given in order to prevent the development of spontaneous abortion, which can occur without a special reason. Of course, you should not go to extremes and make parachute jumps or go in for extreme sports. For future mothers, it will be enough to perform special gymnastics. You can conduct classes at home or go to the fitness center and do exercises under the supervision of a professional trainer;
At least once a week, the expectant mother needs to swim in the pool. As in the previous paragraph, this can only be done with the permission of the doctor, in addition, you should choose a proven pool with an effective cleaning system and a normal contingent. This is due to the fact that there is a risk of transmission of various diseases through water. Swimming is useful not only for the expectant mother, but also for the baby - holding the breath will train the child and prepare him for labor.
Proper nutrition during pregnancy
Regardless of the level of activity of a pregnant woman, the way of her nutrition will definitely influence her weight. Everyone understands that the eaten piece of cake and the zero activity of the expectant mother will lead to the fact that she will recover very much during pregnancy.
If the doctor has attributed complete rest or bed rest, then you should carefully monitor everything that a woman eats "in position". With proper nutrition and low activity, weight gain will be minimal and will not exceed the norm.
The rules of nutrition during pregnancy in order not to get better are as follows:
The complete exclusion of fast food from the diet of the expectant mother. In addition to gastronomic pleasure, fast dishes will bring extra calories, which will be deposited in the fat layer. In addition, the baby in the womb will not receive anything useful with such food, but on the contrary, it can become very large, which will complicate the process of childbirth;
The exception to the menu is fried, flour, sweet, smoked and too salty foods. It is worth noting that, unlike the first recommendation, sometimes you can treat yourself to a prohibited product. If the body is drawn to salty or sweet, then in the first half of the day you can allow yourself a little salty fish or quality sweets. Instead of chocolates, cakes and pastries, it is better to eat pastille, marshmallows, marmalade or dried fruits. As for salinity, salt retains water in the body, and this causes the swelling that pregnant women are so prone to. Fried foods should be replaced with counterparts from a double boiler or slow cooker. It is better to completely abandon flour and fat, unless you eat a sandwich with butter for breakfast and stop there;
Drink 1.5-2 liters of water. This is a fairly large amount of water that you need to drink evenly throughout the day. However, if the expectant mother has edema, then you should drink about 1.5 liters of water and mainly in the morning. To control the amount of fluid you drink, fill the bottle with water and place it in a conspicuous place. You can also download the reminder app to your smartphone, which will signal that it is time to drink;
Cooking only with quality products, but if you have to eat outside the home, then you need to do this only in trusted places. Cafes and shops with a bad reputation are fraught with poisoning and intoxication of the future mother's body;
Listen to your own intuition - the body of a pregnant woman is quite wise, because it is not for nothing that he begins to respond to sharp odors. If there are doubts about the quality of the products, then it is better to throw them away;
Eat often, but in small portions. Healthy eating involves three main meals and 2-3 snacks;
Enrich your diet with foods rich in vitamins and minerals. A pregnant woman must consume fermented milk and dairy products, as this is the main source of calcium, which is necessary to strengthen the teeth of the future mother and the bones of the baby. All types of meat, chicken, fish, fresh vegetables and fruits, moderately nuts, cereals, cereals, olive oil - all these foods will beneficially affect the growth and development of crumbs, and will not allow you to gain weight during pregnancy;
Exclude the use of ketchup, mayonnaise and various sauces. For a variety of tastes, you can add a little soy sauce to the dish, and salads will be very tasty with the addition of olive oil;
Correctly distribute proteins, fats and carbohydrates throughout the day;
Sometimes you can afford controversial products in small quantities. These products include kefir, brewed coffee, etc. In small quantities, such products will not cause any harm, and the mother’s psychological state will immediately improve.
How to eat during pregnancy can be found in the video:
For the entire pregnancy, not a single woman will succeed.
How much is normal to recover during pregnancy is another question. Normally, a weight gain of 10-12 kg is considered. An active lifestyle and proper nutrition will help the expectant mother prevent the accumulation of extra pounds and quickly come into shape after childbirth.
Hello dear blog readers! Today I want to consider a very important topic - proper nutrition for pregnant women, so as not to get better. How to get everything you need in such an important period and not get fat. Let's figure it out.
Any doctor will say: gradual weight gain of a pregnant woman is normal. The expectant mother should gain an average of 10-13 kg for the entire period of pregnancy. This does not take into account the individual physiological characteristics of the expectant mother. After all, the following changes occur in the body:
- the placenta is formed;
- amniotic fluid accumulation occurs;
- uterine weight increases;
- breasts and body fat increase within acceptable limits - so the body prepares for breastfeeding;
- the fetus grows and develops.
But a lack of weight or too quick weight gain indicates the opposite. Here the doctor will advise you to review the nutrition, calculate the number of calories consumed.
Before pregnancy, 2000-2500 kcal.
Bearing a baby, it is necessary to add 500-700 kcal more. That is 2500-3200 kcal per day - this is normal
And to control your weight, you need to systematically weigh yourself. The doctor in consultation and so every time carries out the weighing of the future mother. You can also weigh yourself at home yourself to track weight gain by week.
What will help not gain weight
The most long-awaited time has come in the life of a woman - you learned that you will become a mother. This is a great reason to acquire good habits. Maintain these habits during, after pregnancy, and for life.
- Weight control. On average, in one month you should gain up to 1 kg.
- Walking and physical activity. A visit to the gym and strength training will have to be postponed for these 9 months. And here, walks, and for pregnant women - that’s it!
- Get enough sleep. Lack of sleep threatens weight gain. So the body protects itself from negative influences, includes protective functions. 7-8 hours is the normal amount of sleep. You shouldn’t sleep too long. Calories eaten all day should be “shocked."
- Balanced diet. A varied diet will help to gain weight within acceptable limits.
How to deal with appetite
Increased appetite during pregnancy wine hormones. In fact, your body begins to produce a huge amount of the female homon - estrogen. And this hormone stimulates the appetite. It starts as early as 13 weeks of gestation. Plus - the small fruit within you needs nourishment for growth and development.
The desire to eat something is easy to explain. So the body tells you what is missing for the normal course of pregnancy and fetal growth. How can you not gain weight if you want chips, ice cream, cake with cream, a little bite with pickles? There are ways to overcome your appetite:
- Fractional nutrition;
- Replacing harmful products with useful ones;
- Drink plenty of water;
- Consult a doctor - eliminate the possibility of a lack of any vitamins;
- Keep a calorie diary;
- To expand the diet;
- Provide emotional balance.
And remember that gaining extra weight will harm not only you, but also the unborn baby.
What should be the nutrition
The first thing I want to say is that your food should be 5-6 meals a day. Develop a daily routine.
Servings should not be large - 200-300 g. A light dinner 2 hours before bedtime will be useful. Keep your diet in order not to get fat.
Breakfastmust be hot. Do not skip the morning meal.
- Porridge: any, except semolina
- You can add bread with cheese or lean cookies to breakfast. You can drink a weak green tea with herbs.
- Sandwich with boiled meat or cheese
- Oatmeal pancakes with cottage cheese or fruit additives. It is enough to stretch the banana with a fork and the filling is ready.
Lunch. This is a snack. The portions are small.
- Fruit
- Cottage cheese with fruits or vegetables
- You can add shortbread cookies, waffles, natural marmalade or marshmallows.
Dinner You can start with a vegetable salad, then eat the main dish. Let it be:
- Vegetable soup or lean meat broth
- Potatoes, buckwheat, rice, a small portion of pasta
- Meat - eat without a side dish;
You can drink stewed fruit, water, weak green tea. After lunch, it is better not to drink teas. Contained in tannin increases the heart rate. And in the afternoon, the speed of our metabolic processes slows down and there is no point in increasing the load with the help of tea.
High tea. A small snack may be:
- Fresh or baked fruits (1 pear or apple, you can peach)
- Cheesecakes or vegetable pancakes
- Omelet with vegetables
- Cold-pressed vegetable salads
- Drink water, compote or juice in equal proportion with water.
Dinner:
- Sweet pilaf with raisins and apples
- Cottage cheese casserole
- Lazy Dumplings
- Fish with rice, vegetables
If you don’t have time to eat hot soup at lunch, you can replace your dinner with it.
Second dinner. At night, the stomach can not be loaded. Serving should be small, approximately 120 g.
- Cottage cheese seasoned with greens and low-fat sour cream
- A little bit of fermented baked milk
- Warm-water fiber
- If you really want to, drink a compote with lean cookies or two bread rolls.
| What must be present on the menu | What to exclude |
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For a more detailed list of foods that you can and cannot eat, check out our article on. The menu is not too different.
Probably, there is no woman who was not afraid to get fat during pregnancy. And no wonder: in this difficult period there is more to eat, and less to move. And if you do not control yourself, you can easily gain a few extra pounds. And it happens that several dozen.
But if you read this article, then this will not happen to you. Because in it we have collected for you all the most relevant tips on how not to gain a lot of weight during pregnancy. We guarantee: if you follow these recommendations, you will definitely return to your previous forms after delivery. So, to the point!
Do not believe those who say that pregnant women need to eat “for themselves and for that guy.” It is a myth.
In the first three months of pregnancy, when all the organs of the unborn baby are formed, extra calories are not needed at all. But proteins and vitamins are necessary for the child to develop correctly. Therefore, during this period, it is more important not the quantity of food, but its quality.
For the next three months, no extra calories are required. They will be needed only in the last three months, when the child grows most intensively. But even in this period it is not necessary to absorb double portions - it is enough to consume “from above” only 200 calories per day. For example, add 2 toasts with butter or whole potatoes baked with cheese, a couple of small bananas or a handful of dried apricots to the diet.
Rule two: harm - fight!
If one important nuance in order not to get better is proper nutrition during pregnancy. Of course, during this period you can’t refuse yourself goodies, if you really want to - it’s better to have a few extra calories than a bad mood. But still eating cakes and chocolates around the clock is better not worth it.
So, how to eat pregnant so as not to get better:
- Replace harmful goodies.For example, fatty fried pork - stewed turkey or rabbit, sweets - dried and fresh fruits, white buns - brown bread.
- Lay on dairy products. Cottage cheese, milk, cheese - it is not only nutritious, but also very tasty. If you want sweets, make yourself a cheese dessert: both the body and the figure will say thanks.
- Add fish to the diet.If you still do not eat sea and red fish - then we will go to you! Calcium and phosphorus, which it contains, are necessary for pregnant women. And it’s very, very tasty.
Rule Three: Take Control
It happens that during pregnancy a woman suddenly feels severe hunger. Those who are following the figure are trying to fight the urge to eat, those who are not are attacking the goodies. Both that and other model of behavior - wrong.
In no case should you starve during pregnancy, especially in the third trimester. There is everything that hands reach out to, too. The only sure way out is to eat often, but in small portions. About 5-6 times a day.
Another great advice on how to eat during pregnancy, so as not to get better - eat from the same small plate. Get yourself one and use it all 9 months. See - the result will be there!
If after eating a small portion you still feel hungry - wait 20 minutes. Nutritionists believe that it takes so much time for the stomach to signal satiety to the brain. Doesn’t help - eat some more.
Rule Four: Weigh In
Everyone who cares about how not to get fat during pregnancy is advised to get the scales from the mezzanine. And yes, every week or two you must be weighed and draw appropriate conclusions. Do not forget to record your results - once a month in the early stages and once every two weeks - in the later.
Compare the resulting numbers with the average. On average, a pregnant woman should gain 4-5 kilograms before the 20th week, and then half a kilogram every week. If your results are much higher - inform your gynecologist about this and, following the advice of your doctor, make changes to your daily diet.
If you monitor weight during the entire period, the question of how not to get much better during pregnancy will be removed from the agenda by itself.
Rule fifth: every day - walks!
Firstly, fresh air will benefit both mom and baby. And secondly, long walks are another answer to the question of how a pregnant woman can’t gain excess weight. Walk as much as possible - and you will be happy. And if you can, add to the daily routine gymnastics for pregnant women, yoga, simple exercises on fitball or something like that.
Rule six: drink healthy drinks
Let's make a reservation right away: this item is not relevant for everyone. If the attending physician has limited your intake of fluids, stick to his recommendations. If not, feel free to follow ours.
In order not to get better, the menu for the pregnant woman must necessarily include healthy drinks. It can be fresh, fruit drinks, compotes, teas - green or herbal, mineral water without gas. Such healthy (and, in some cases, tasty) drinks will help at least temporarily overcome a strong feeling of hunger and saturate the body with useful substances.
Rule seven: get enough sleep
On the question of how not to get better during pregnancy, reviews of young mothers are unlikely to help. But the opinions of nutritionists - quite. And they all unanimously believe that one of the main rules in this case is how to get enough sleep.
If the body does not have enough sleep, it “gets” this lack of snacks. Not having enough sleep, you feel a strong hunger and begin to satisfy it with everything that comes to hand. As a result, an established nutrition system for pregnant women, in order not to get better, flies into the pipe. Have pity on yourself and the baby, try to get enough sleep, and the figure will definitely thank you. 8 hours a day will be enough.
Nutrition during pregnancy, so as not to get better: menu for a week
Recommendations recommendations, but without a specific menu - nothing. Let's talk more specifically what is pregnant, so as not to get better. We have compiled a sample menu for you for 7 days. Each meal provides several options for a meal. Mix them as you wish.
Proper nutrition for pregnant women, so as not to get better, is as follows:
Breakfast- necessarily hot. It’s best to eat porridge - any other than semolina. You can add lean cookies or toast with cheese to it, and drink green tea. As an alternative to porridge, oatmeal pancakes with cottage cheese or mashed banana.
Lunch: cottage cheese with fruits / fruits separately / natural sweets - marmalade, marshmallows.
Dinner: fresh vegetable salad plus the main course - soup on vegetable or meat broth / potatoes, rice, buckwheat or some pasta / meat or fish without a side dish.
High tea: fruits, fresh or baked in the oven / scrambled eggs with vegetables / cheese pancakes from low-fat cottage cheese / vegetable salad with olive oil. It is recommended to drink water, compote or juice diluted with water.
The pregnant woman's nutrition system, in order not to gain excess weight, must necessarily include dinner. Yes, yes, without him, nowhere, no matter how surprising it may sound. Moreover - in two steps!
Dinner: rice porridge with apples and raisins / lazy dumplings / fish with vegetables and rice / cottage cheese casserole.
Second dinner - a very tiny portion, not more than 120 grams. For example, a little bit of fermented baked milk, cottage cheese or a couple of bread rolls.
Do not forget to season the dishes with herbs - it is very useful for pregnant women.
What to eat pregnant, so as not to get better, we figured out. Let's now clarify exactly when to eat. It is better if the breaks between meals are about three hours. The last meal - the second dinner - no later than two hours before bedtime.
We told how to eat pregnant so as not to gain weight. Then it all depends on you. Health to you and the baby!
A pregnant woman is the most beautiful in the world, because she carries a new life in herself. And this despite the weight gain, possible swelling, disheveled hairstyle or other similar situations. Outsiders at the sight of a rounded tummy only smile, but here ladies can still be unhappy with their appearance. What to do is female nature. Therefore, many expectant mothers will benefit from tips on how not to get better during pregnancy.
Rule number 1 - proper nutrition
Every woman from the very conception should take care not only of herself, but also of the baby. Everything that the mother eats, being in position, the child eats in different quantities, therefore, in order to maintain his health in the womb, you need to learn how to eat right. First of all, it is worthwhile to understand that, choosing a method how not to recover during pregnancy, it is strictly forbidden to use any diet for weight loss. The fact is, based on the rejection of certain types of food, trace elements which may be useful to the baby. It is also strictly forbidden for the expectant mother to starve or often arrange fasting days, because the baby should already eat normally in the womb in order to develop correctly. What can a pregnant woman do: vegetables, fruits, lean soups, dairy and sour-milk products, as well as proper foods. In turn, it is strictly forbidden to drink alcohol, heavy foods, fast food, including chips, crackers, etc. It is not recommended to abuse fatty or fried foods, eat raw foods (such as sushi), and drink sparkling water. Eating properly throughout the entire period of carrying the baby, you can stay normal and gain only the right weight for the entire time.
Rule number 2 - walks
Another piece of advice on not getting better during pregnancy is to walk more. This is necessary for both the baby and the mother, because already in the womb the child feels when he is on the street, and when in a stuffy room. Hiking is useful in that it helps to lose extra pounds without sitting up at a computer or TV, gaining only the right weight during pregnancy. Also, when walking, mom trains the muscles of the whole body, keeping them in a normal tone, which will subsequently make it very easy. When carrying a child, it is useful for ladies to do gymnastics, yoga, and you can load your body in some other light way.
Rule number 3 - control
How not to get better during pregnancy? It is necessary at the very beginning to have a special calendar and periodically record the weight, waist, hips and chest. For example, once a week. This will help control the changes in your body. In order not to overdo it in the race for a slim figure, you can use the approximate norms of weight growth in trimesters. Understanding how not to get fat during pregnancy, you need to know that a woman for all 9 months is simply obliged to get better, the fight against this fact is an extra waste of time. Normal weight gain is 10-13 kg, of which the baby takes on 3-3.5 kg, the uterus is about 1 kg, the placenta is 500-800 g, various fluids are amniotic, blood, and breast tissue is 7-8 kg.
Pregnancy is a unique time for a woman. The ability of the female body to endure, grow and feed a little man inside can be considered a real miracle. From the very first weeks of a desired pregnancy, a woman tries to protect her baby from external negative factors, monitors her health, and passes all the necessary tests. But at the same time, the woman relaxes, can afford any gastronomic delights, justifying herself by saying that these are the wishes of the baby in the womb. Unfortunately, a few months after the birth, the young mother comes to her senses and is annoyed to realize that the accumulated kilograms must somehow be dumped. Being overweight is not just a cosmetic problem. Excess kilograms during pregnancy create real problems for its course. In this article, we will talk about excess weight during pregnancy - is it permissible, how to deal with it with proper nutrition and sparing sports.
The danger of being overweight during pregnancy
Of course, during the period of bearing a child, all women gain excess weight, and far from always it is only the mass of the child. On average, if you add the weight of the baby, amniotic fluid, placenta, an increased amount of blood, the permissible fat layer, about 10 kg comes out. That is, normally a woman is allowed to increase weight by no more than 10-15 kilograms from the initial weight that you had before pregnancy. If your weight exceeds the permissible values, then this is fraught with dangerous complications.
Being overweight plus pregnancy is a colossal burden on a woman’s cardiovascular system. That is why during the period of carrying the baby in such patients, varicose veins and disturbances in the work of the heart may appear.
Pregnancy, overweight, is a serious burden on the spine. As a result, a woman may experience hernias, displacement of the discs, etc.
Excess weight creates a risk of developing preeclampsia, diabetes, and hypertension.
If a woman gets fat during pregnancy, not only her weight increases, but also the weight of the baby in the womb. It is more difficult to give birth to a large baby, this is fraught with ruptures of the birth canal.
An overweight woman always has a risk of miscarriage or premature birth. But in the later stages, on the contrary, overweight is fraught with overriding the baby.
Postpartum rehabilitation in overweight patients takes longer and more difficult.
With heavy weight, there is a risk of premature discharge of water.
Excess weight during pregnancy is dangerous not only for mom, but also for the baby. A sharp change in body weight often leads to a disproportion in the head and torso of the child. A large amount of body fat leads to hypoxia of the baby. A well-fed baby is more difficult to examine after birth, an assessment of the condition may be biased.
In addition, gaining extra weight, even before the birth of the baby, you program its tendency to extra pounds. Why do you need this? Especially if there is a girl in the womb. Do you really want her to go on diets all her life and suffer from endless complexes? If you want a happy and healthy life for your child, you need to monitor his nutrition today. In addition, you will not be bothered by taking care of your own figure.
The opinion that with the onset of pregnancy you should start eating for two is very dangerous and insidious. If you double your diet, your weight will increase to dangerous levels in a short time. Yes, the diet should change, this is undeniable. But its quality should change, not quantity. Here are some helpful tips to help you establish a healthy and balanced diet during pregnancy.
Women during pregnancy often overtake a crazy feeling of hunger when the expectant mother is ready to tear everything in her path. These are hormones, there's nothing to be done. So the body protects the baby from starvation. To avoid such gusts, you must follow the diet. You need to eat every 3 hours, even if you do not want to. However, the portion size should be minimal - no more than the volume of one glass. This will protect you from overeating.
It is necessary to refuse harmful fast carbohydrates. If you can’t refuse cakes and sweets, you would like to limit their consumption - no more than one candy a day, cakes only on weekends.
Choosing between healthy and unhealthy snacks, give preference to healthy foods, they can also be delicious. Yogurt, curd cheese with different fillings, good cheese, fruits, vegetables - can it be tasteless? Recently, various healthy and tasty foods have appeared in the departments of dietetic nutrition. What are apple chips alone - so crunchy and mouth-watering, and absolutely safe. In addition, you can have a snack with various whole grain bars - they have a lot of fiber, which will protect you from constipation. You can treat yourself to home-made jelly based on berry and fruit juices. The calorie content of such a product is negligible.
Surround yourself with utilities. Keep apples, bananas, nuts and dried fruits in a vase on the kitchen table.
Try not to eat at night, at least do not eat up to the dump.
If you are tormented by an acute desire to eat something, know the measure! Chocolate, citrus fruits, honey, eggs, strawberries - all this is acceptable during pregnancy, but in small quantities. If you eat more than the norm, you will harm your child, he can get an allergy for life.
Be sure to include lean meat, fish, and poultry in your diet. This will give the body nutritional value and a lot of protein.
If you feel that you have gained too much excess weight, then make yourself a fasting day on buckwheat or kefir. In this case, you need to drink a lot of water or green tea. During pregnancy, the fasting day can be done no more than once a week. Psychologically, it is easier for a woman to maintain the limit for 24 hours than to diet on a regular basis.
Be sure to add different types of greens to the dishes - the vegetation is very useful during pregnancy.
If the doctor does not limit you in the amount of fluid you drink, try to drink as much as possible. This will help cleanse your body of toxins and toxins. Drink compotes, fruit drinks, teas, freshly squeezed juices in diluted form. So far, herbal decoctions should be abandoned - some of them can cause uterine tone.
There should be a lot of vegetables in the diet - they are very useful, do not cause allergies and absolutely do not harm the body. In the morning, try to eat cereal porridge - oatmeal and buckwheat are especially useful. Lunch - vegetable and meat soups, salads. Dinner is best done with protein - meat, fish, poultry with vegetable salad. Snacks can be in the form of dairy products, fruits, cookies, nuts, etc.
Excess weight is a consequence of two main factors - overeating and a sedentary lifestyle. And if we have already figured out the nutrition, you need to decide how to play sports during pregnancy, because intense stress can be dangerous for the fetus. Indeed, activities such as running, weightlifting, playing and contact sports should be prohibited. But you can find an alternative that will allow you to warm up without any risk to health. During pregnancy, swimming is very useful - in water, the load on the spine is significantly reduced, a woman moves much more freely. Swimming kneads all the muscles of the body, water calms mom and baby. Be careful when visiting public pools during pregnancy - you need to use a swab to protect the vagina from infection. In addition, be sure to wear special corrugated slippers so as not to slip on the wet paths of the pool.
In the fitness centers you can choose the best sport for yourself. As a rule, pregnant women are recommended yoga, Pilates, body flex, special exercises for pregnant women. All exercises in these sports are aimed at stretching muscles - no strength training. Stretching makes the muscles more elastic and supple, which perfectly prepares the body for childbirth. If you work during pregnancy and you have absolutely no strength and time to go to training, then just go for a walk. Hiking favorably affects the body of a pregnant woman, the body is saturated with oxygen, you get rid of excess calories. It will be much more useful if you walk in nature - in a grove, forest, near a reservoir, etc.
Pregnancy is a great time for any woman, so why marry him with dangling folds and health problems amid obesity? In order not to gain excess weight, you need to carefully monitor it. Be sure to buy the scales and note the changes in their performance every week. Get enough sleep - this will protect you from overeating, emotional outbursts and negativity.
Sometimes a woman gains weight very much, even if she follows the diet and does not overeat. Be sure to tell your doctor about the experiences. A sharp set of body mass can indicate gestosis, polyhydramnios and even multiple pregnancy. Proper and balanced nutrition, good doctors and a positive attitude will help you bear a baby without excessive weight gain. Remember, food is not the only pleasure in life, try to please yourself with something else.
