Pregnancy is a special physiological period for women, many people gain weight during pregnancy or after childbirth, and it takes a long time to adjust to slowly lose weight successfully. Some people gain weight before or during pregnancy preparation, which may delay the process of pregnancy preparation.
Pregnancy preparation is the process of supplementing nutrition and conditioning the body in order to provide better conditions for the new life.
If you ask today's young people what they are most afraid of, "having children" will definitely be on the list. From pregnancy preparation to pregnancy to final delivery, it is a lot of challenges:
You know to supplement folic acid before you are pregnant, but you don't know whether to supplement other nutrients;
It is said that having a child is a "ghost gate", and the closer it is to production, the more anxious it is;
Once in labor, there is no relief, breast milk, sleep... Parenting problems are overwhelming.
And pregnancy preparation is one of the top priorities!
However, some women are obese before they try to conceive, or they are over-supplemented, resulting in weight gain during pregnancy. Although abundant nutrition can lay a solid foundation for new life, obesity can also affect the success of conception.
Obesity can easily lead to an increase in pro-inflammatory cytokines and reactive oxygen species in the body. In a state of prolonged, chronic, low-grade inflammatory stimulation, egg quality and endometrial tolerance are reduced, resulting in a decrease in the natural pregnancy rate and an increase in the incidence of adverse pregnancy outcomes.
Therefore, it is recommended that obese women actively and reasonably control their weight, improve their physique, and increase the pregnancy rate before pregnancy.
To lose weight during pregnancy, it is preferable to increase the amount of exercise and consume excess fat in the body, while combining with the diet principle of low energy, low fat and moderate protein.
When exercising to control the heart rate, you should choose a sports program that is suitable for age, physical condition and physical endurance, and gradually. The total amount of exercise time per week is more than 2 hours and 30 minutes, which can be divided into 3 to 5 times, and do not pursue the duration of a single exercise. Exercise intensity is predominantly moderate (i.e., keeping the heart rate in the 50% to 70% range of maximum heart rate, such as rapid heartbeat and breathing during exercise but not rapid). The exercise mode can be combined with aerobic exercise such as outdoor running and swimming with the use of resistance exercise of fitness equipment to better accelerate fat metabolism.
The basic principles of controlling calorie weight loss dietary structure when eating are low energy, low fat, moderate amount of protein, containing complex sugars (such as whole grains and cereals), increasing the proportion of fresh vegetables and fruits in the diet, avoiding fried and high-sugar foods, and cooking by steaming, boiling and stewing. Obese women are recommended to control their daily caloric intake of 1200 to 1500 kcal/day. Protein, carbohydrate, and fat should provide a caloric ratio of 15% to 20%, 50% to 55%, and less than 30%, respectively. Among them, the intake of fat must ensure the intake of essential fatty acids, and the ratio of polyunsaturated fatty acids, monounsaturated fatty acids and saturated fatty acids is maintained at 1:1:1. Guarantee an intake of vitamins, minerals and dietary fiber. Control salt intake, salt intake is less than 6 g /day, smoking cessation, alcohol restriction. Note that under the supervision of non-healthcare professionals, it is not recommended to use very low-energy dietary structures, such as fasting, dieting, etc.
After weight control, don't forget to add more knowledge during parenting and pregnancy preparation, and ensure your own health, especially in the private parts, private parts of the health problems will greatly affect the preparation for pregnancy!