Long tires do not grow meat" three tricks secret.
Understand how much weight gain during pregnancy is reasonable?
With the increase of gestational age, fetal development, uterus enlargement, increased inter-tissue fluid, increased blood volume, plus placental amniotic fluid growth, resulting in the expectant mother's weight climbing. But it's also an adaptive adjustment of our body during pregnancy.
Then how much weight gain during pregnancy is a reasonable range, which is determined based on the body mass index before pregnancy.
BMI is equal to [body weight (Kg)/height 2 (m2)].
For example, for mothers with normal weight before pregnancy, it is best not to gain weight in the first 4 months of pregnancy, and the balance of weight gain during pregnancy is slowly increased in the third trimester.
Weekly weight gain is controlled on average at 450g, not more than 500g.
Under normal circumstances, expectant mothers who gain 12.5 kg during pregnancy will lose 50% of the weight gained during pregnancy within 6 weeks of delivery, and the remaining increased weight will be lost within half a year.
Clear energy intake control, balanced and reasonable diet
If you want to not exceed the weight gain during pregnancy, pay attention to the diet you eat.
There is a principle of diet during pregnancy called balanced, comprehensive, healthy and moderate. It is recommended that expectant mothers eat less and more meals for 7 to 8 minutes per meal.
Because the baby needs less nutrition and energy in the first trimester, there is no need for additional energy in the first 4 months of pregnancy, just follow a healthy diet in the past. Wait until after 4 months of pregnancy, you can add 200kcal of calories per day on top of pre-pregnancy.
In the second and third trimesters, a variety of high-quality proteins such as fish, poultry, eggs, lean meats and dairy products are added, and the daily intake is 15g/day. For example, eat 2 to 3 servings of meat per day, each serving contains 85g of meat and 115g of fish. Fat accounts for 25% to 30% of dietary calories, and it is appropriate to eat more fish and aquatic products, especially deep-sea fish.
In terms of diet, it is also necessary to remember that the daily intake of fruit is about 200g-400g (an apple is almost 200g). The variety of fruits can be diversified, but the total amount should not exceed the standard.
Many pregnant mothers have poor blood sugar control during pregnancy and an important reason for their weight surge is that they eat too much fruit.
While keeping your mouth shut, remember to step out of your legs
Another element of wanting to "grow a long tire without growing meat" is to open your legs.
Start safe medium-intensity exercise in the middle and third trimester of pregnancy, 30-60 minutes a day depending on your physical condition. Exercise not only relieves physical discomfort such as waist pain during pregnancy, but also improves sleep, controls blood sugar and weight gain.
The choice of pregnancy sports can be selected according to your preferences, and the recommended ones are walking, slow dancing, pregnant gymnastics and yoga, swimming and Kegel sports, etc.
Exercise during pregnancy should make the body have a slight sweating sensation and a slight increase in heart rate. For example, when a 20-29-year-old pregnant mother exercises, her heart rate may need to reach 130 beats per minute to be considered effective exercise.
When exercising can speak continuously, there is no need to stop and gasp, indicating that the intensity of the exercise is just right; if the exercise is breathless and even difficult to speak, then the amount of exercise should be reduced and adjusted until it feels comfortable.
If pregnant mothers who exercise regularly before pregnancy, it is also not recommended to increase activity before 14 weeks of pregnancy. However, in the 4 to 6 months of pregnancy, it is necessary to increase the amount of exercise, because the fetus is relatively stable at this time, and the energy of the pregnant mother is more abundant.
When pregnant for 7 to 9 months, pregnant mothers will be prone to fatigue, and the amount of exercise can be appropriately reduced.
Remember to warm up before and after exercise.
If vaginal bleeding, fluid, abdominal pain, calf pain, dizziness and other symptoms occur during exercise, stop exercising immediately and seek medical attention in time.
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