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Pregnant in October, is the process of the identity of the expectant mother, the expectant mother has both the joy of pregnancy, but also the trouble of pregnancy, in addition to puffiness, calf cramps, etc., they have a headache to count the weight growth.
After her colleague Xiaomin became pregnant, she lived a life of eating and opening her mouth, and her mother-in-law carefully prepared a variety of nutritious soups for her every day, and her mother-in-law always persuaded her, "Eat more, and the children born will be white and fat."
At first, she did not refuse to come to the food, and she did not like to exercise when she was full. After a long time, she found that her figure was seriously out of shape, and she regretted it in particular.
Because of her excessive diet during pregnancy, the fetus developed rapidly, and the weight of the fetus was more than 7 pounds, and when she gave birth to the baby, she suffered a lot.
Although I was also pregnant and gave birth, I only gained 20 pounds during pregnancy, and I didn't need to deliberately lose weight after giving birth, she was envious.
It's all pregnancy, so why is there so much difference?
After giving birth to the baby, she took half a year to recover her figure, and I was only fat during pregnancy, and the fetus was not small, with 6 pounds!
She was planning to have a second child in the near future, so she rushed to me for advice.
In fact, the secret of my pregnancy is that I have strict control over diet and weight during pregnancy.
Pregnant women should eat adequately during pregnancy, but they must not be unrestrained, let alone lack of exercise. After all, the diet of pregnant women is related to the weight of pregnant women and fetuses, and more importantly, the fetus is too large, which will also affect the smooth delivery of pregnant women.
How to control weight during pregnancy? If you want to have a long tire without meat, pregnant women should keep the following 5 points in mind
1: How much weight gain is normal for pregnant women to gain during pregnancy? Different pregnant women have different requirements
1. The calculation method of maternal body mass index
Many pregnant women do not know how much weight is reasonable during pregnancy, in fact, it is very simple, with a calculation formula to get it done.
BMI = weight (KG) ÷ square of height
There are also differences in the BMI before pregnancy, and the weight that pregnant women need to gain during pregnancy.
If the pregnant woman is the standard weight before pregnancy, the increase in body weight during pregnancy ranges from 8-12 KG.
2. The weight gain standard of pregnant women during pregnancy, and the weight before pregnancy determines the range of weight gain
In general, if the pregnant woman was a standard weight before pregnancy, it is ideal to weigh 20-24 pounds during pregnancy.
If a pregnant woman weighs less than 10% of her standard body weight before pregnancy, the gestational weight range is 28-30 pounds.
If a pregnant woman weighs more than 20% of her standard body weight before pregnancy, the gestational weight gain ranges from 14 to 16 pounds.
Pregnant women pregnant with twins, in the case of standard weight, the weight growth can be maintained at 16.8KG-24.5 kg, depending on the actual weight of the pregnant woman.
3. The thinner the pregnant woman, the more she needs to gain weight, and the fatter the pregnant woman, the more she needs to control her weight
Pregnant women are light in weight before pregnancy, the more weight gained during pregnancy, pregnant women need to increase nutrition to meet the needs of fetal development, pregnant women during pregnancy weight gain of no more than 30 pounds.
The heavier the weight of pregnant women before pregnancy, the less weight gain during pregnancy, pregnant women should strictly control weight, and gain no more than 16 pounds during pregnancy.
Pregnant women with a standard weight do not need to over-control their weight during pregnancy, as long as they do not weigh more than 24 pounds.
Second: Pregnant women record the change of gestational weight through the weight scale
1. Within a month, pregnant women need to measure their body weight at least 4 times
One of the things I did right during pregnancy was that I prepared a scale.
I only need to weigh 4 times a month, I will write down the values, so that when compared, I can see which month is overweight, and we need to adjust our diet in time.
2. Pregnant women gain 2 pounds per month
Pregnant women gain 2 pounds a month and 500 grams per week, which will be more reasonable.
However, in the first trimester, the pregnant woman will gain less weight than this value. In the third trimester, the weight gain of pregnant women will become slower, and in the second trimester of pregnancy, the appetite of pregnant women will become better, and the weight gain will be more obvious.
3. The weight of the pregnant woman throughout pregnancy, the overall weight does not exceed 20 pounds
Before the first 12 weeks of pregnancy, many pregnant women will not only not gain weight due to morning sickness, but may also lose weight. I lost 20 pounds of morning sickness in more than 1 month, and it was only by relying on dietary supplements in the middle and late stages of pregnancy that my weight gain during pregnancy was maintained at 20 pounds.
Some people think that the larger the pregnant belly, the heavier the fetus, the smaller the pregnant belly, and the smaller the fetus.
In fact, the size of the pregnant belly is not directly related to the weight of the fetus, some mothers are small, the pregnant belly is not large, but the fetus grows well, and the fetus exceeds 6 pounds.
In the early, second and third trimesters of pregnancy, the weight gained by pregnant women will vary, and pregnant women do not have to worry too much, as long as the weight during pregnancy does not exceed the normal range.
Three: a reasonable diet can avoid pregnant women's weight gain too fast or too slow during pregnancy
Excessive eating by pregnant women during pregnancy can lead to rapid fetal development and excessive fetal weight.
Pregnant women eat too little during pregnancy, which can lead to slow fetal development and substandard fetal weight.
Pregnant women have too large a belly, does not mean that the fetus is fatter. Pregnant women overeat, simply pursuing weight, but easy to produce huge children, pregnant women are too fat is not conducive to vaginal delivery.
1. Pregnant women who are too light in weight, pay attention to balanced nutrition in diet, do not be picky eaters
During pregnancy, pregnant women should increase the diet of high-quality protein, such as: milk, eggs, soy products, fish, pork and so on.
In the second trimester of pregnancy, pregnant women add 200 grams of milk and meat to the diet before pregnancy every day by 50 grams, and in addition to fixed milk in the third trimester of pregnancy, the amount of meat also needs to be increased to 125 grams.
When I was pregnant with my second child, I was always careful about diet during pregnancy.
From the first month of pregnancy to the 9th month of pregnancy, the diet of each month is different, the first 3 months of pregnancy, the diet of pregnant women should be light, the second trimester of pregnancy should be 3 months, the diet of pregnant women should be rich, the end of pregnancy should be 3 months, and the diet of pregnant women should avoid being too greasy and not over-supplementing.
2. Pregnant women who are overweight should be more restrained in their diet
If the weight of pregnant women is growing too fast, they should pay more attention to their diet and cannot eat and drink as much as they want.
In addition to measuring their weight regularly, pregnant women should eat a lighter diet and eat less greasy and fried foods, which will only make people fat and increase the fat content in the body.
3. Pregnant women during pregnancy supplement trace elements such as calcium and iron to promote the development of fetal brains and other organs
Trace elements supplemented by pregnant women every month, with different emphases:
Before pregnancy and 3 months after pregnancy, pregnant women should supplement folic acid, which can prevent fetal malformations, such as: spinach, tomatoes, greens, mushrooms and other fresh vegetables and fruits.
In the second and third trimesters of pregnancy, pregnant women need to increase their calcium need to supplement calcium-rich foods, such as: soybeans, shrimp, kelp, seaweed, sesame seeds, milk, tofu products.
In the second and third trimesters of pregnancy, pregnant women also need iron supplementation to avoid pregnant women's anemia, pig liver, animal offal, lamb, etc. are more suitable foods.
Four: moderate exercise, so that pregnant women more easily control weight, avoid macrosomia and dystocia
Too little exercise during pregnancy can affect the woman's ability to give birth. Pregnant women accumulate a lot of fat in their bodies, and it is difficult to recover after childbirth.
Pregnant women exercise too much during pregnancy, which can easily lead to premature fetal birth, which is not conducive to fetal development.
Pregnant women in pregnancy through diet intake of nutrients, in addition to the development of the fetus and the needs of the pregnant woman's body, the remaining nutrients will be converted into fat in the pregnant woman's body, so the overnourished pregnant women will eat more and more fat.
In addition to controlling the diet, pregnant women also need to consume excess fat in the body through exercise, and exercise can avoid excessive obesity of macrosomia or pregnant women.
Pregnant women who want to exercise during pregnancy need to pay attention to the following 8 points:
1. Walking, swimming, pregnant women's yoga, etc. are more suitable for pregnant women, and pregnant women choose according to their own needs
2. Pregnant women in the early stages of pregnancy, the fetus is still unstable, to rest, pregnant women walk for 30 minutes is enough
3. In the second trimester of pregnancy, pregnant women can travel outside, but avoid excessive exercise
4. In the third trimester of pregnancy, the closer pregnant women are to the expected date of delivery, the more cautious they should choose the mode of exercise, and the walk is more secure
5. When pregnant women exercise, they need to be accompanied, and pregnant women also need to supplement water appropriately
6. Pregnant women need to stop exercising when they have symptoms such as bleeding, water breakage, and dizziness
7. Pregnant women with abnormal conditions such as placenta low placement, severe morning sickness, multiple births, etc., are not suitable for exercise
8. Pregnant women should avoid movements that will hurt the abdomen to avoid premature birth of the fetus
Fifth: Exercise and diet are related to whether pregnant women can have a smooth birth, and pregnant women should pay attention to it
Diet is related to the weight of pregnant women and fetuses, exercise helps pregnant women to have a normal birth, so pregnant women should not ignore exercise and diet during pregnancy.
If the fetus develops too fast, the double top diameter exceeds 10 cm, and the pregnant woman's pelvis is only 10 cm in a narrow place, and the fetal head is too large, and it is difficult for pregnant women to have a smooth delivery.
If the pregnant woman's weight gain during pregnancy is too much, the amount of exercise in the pregnant woman is not sufficient, which can easily lead to insufficient physical strength and prolonged labor during the normal delivery.
epilogue
Pregnant in October, the expectant mother will be particularly difficult to survive, on the one hand, to deal with the shape of the body, on the other hand, to worry about the lack of nutrition of the fetus.
In fact, it is not difficult for pregnant women to control their weight during pregnancy, that is, to "control their mouths and open their legs".
Pregnant women want to control their weight during pregnancy, do not miss 4-8 months, these 5 months are the soaring period of fetal development, but also the stage of maternal weight surge.
Pregnant women should have adequate nutrition, and pregnant women should also pay attention to the combination of diet and exercise. Exercise and diet are easier said than done, so we should balance diet and exercise.