How do pregnant women control their weight? Many women will subconsciously eat a lot of things for the nutrition and health of their babies after pregnancy. They all think that if they don't eat more, they can't meet the nutritional needs of themselves and their fetuses. In fact, pregnant women should not eat too much to avoid being overweight. Here is how to control their weight.
How do pregnant women control their weight? 1 expectant mothers are always worried about their babies' malnutrition, so they keep eating nutritious food, and eventually expectant mothers will have serious symptoms of obesity during pregnancy. In fact, during pregnancy, there should be certain standards in diet and weight control to avoid obesity.
1, pregnant women should eat more green vegetables. Vegetables are not only rich in vitamins, but also contribute to the absorption of calcium, iron and cellulose in the body and prevent constipation. Chew slowly when you eat, don't wolf it down. Eating too fast and not chewing food carefully not only increases the burden on the gastrointestinal tract, but also is not conducive to digestion. It is easy to cause fat accumulation.
2. Pregnant women should prepare a scale at home. Measure your weight regularly under the same conditions, and keep abreast of your weight changes. ? Eat less greasy food and more foods rich in protein and vitamins. ? For fried food, you should not eat too much, especially roadside snacks, which have poor hygiene quality. Proper weight control for the baby's health is more conducive to the health of expectant mothers and fetuses.
It is necessary to know that the nutrition during pregnancy is balanced and reasonable, not that the more you eat, the better. Eating fat is not equal to health. On the contrary, obesity will endanger the health of mothers and children. Kissing the baby, paying attention to health during pregnancy and controlling weight are more conducive to the recovery of the body in the later period. Expectant mothers have a healthy diet and enjoy a better quality of life.
How should pregnant women control their weight by 2 1 and have a balanced diet?
Keep a regular diet for breakfast, lunch, dinner and two snacks. A daily intake of 1800-2400 calories is enough, which may be less than your current intake. Irregular eating habits can easily lead to excessive weight gain.
2. Set up a diet diary.
You can refer to the advice of a doctor or dietitian and combine the records in your diet diary to improve your food intake. For example, if you gain too much or too little weight, you can increase or decrease food according to the records in your diet diary.
3. Avoid drinking fruit juice and sweet drinks.
These drinks usually contain a lot of calories. Try to drink only low-fat or fat-free milk, water and unsweetened drinks.
Remember that it takes 4-6 months to gain weight.
You need to gain 2-3 kg every month, and gain 13- 18 kg during the whole pregnancy is enough.
5. Exercise regularly.
Even if you just walk 15 minutes every day, you can get a lot of benefits from it.
6. Avoid monosaccharides.
You should choose carbohydrate foods, such as whole wheat bread, oats, vegetables and fruits.
7. Eat less healthy and nutritious food.
You can try whole wheat bread with peanut butter at snacks.
8. Drink 8- 10 glasses of water every day.
Keeping enough water in the body also helps to reduce food intake.
9. Eat 25-30 grams of cellulose every day.
Oats and whole grains rich in fiber can make you feel full more easily.
How should pregnant women control their weight? It is dangerous for expectant mothers to be overweight and underweight.
The out-of-control weight management of pregnant women will endanger the health of the fetus (baby). If pregnant women eat too much and exercise too little, they will be overweight, easy to give birth to giant babies, and will also have pregnancy-induced hypertension, which will increase the risk of dystocia and cesarean section, fetal distress and neonatal asphyxia. If you eat too little and weigh too little during pregnancy, it will lead to low birth weight, limited fetal growth and even premature babies. Being underweight also threatens the life and health of babies. So the weight of pregnant women needs to find a balance between overweight and underweight.
How to control the weight of pregnant women, first of all, I suggest that you know how much weight gain during pregnancy is the most appropriate. According to the recommendation in the Dietary Guidelines for China Residents revised by China Nutrition Society 20 1 1, the suitable weight gain for normal-weight women during pregnancy is 12kg (kg), which means that they gain about 400g (g) every week from the second trimester. However, if morning sickness in the first three months of pregnancy prevents you from eating much, it is normal not to gain weight during this period.
If you want to know whether your weight before pregnancy is normal, you can calculate your body mass index. Body mass index (BMI) reflects the relationship between your height and weight. Its calculation method is: BMI = weight (kg)/ height (m) squared. If your body mass index is between 24 and 27 and 9 before pregnancy, you are confirmed to be overweight; If the index reaches above 28, it is obesity.
How do pregnant women control their weight?
1, weighing every day
Excessive weight gain is a concern of many pregnant women, and it is also a situation that obstetricians and gynecologists do not want to see. Therefore, how to control the speed of weight gain is very important. Eating too much is one of the important laws. Weighing every day can constantly remind pregnant women to pay attention to the content of their diet, so as to avoid eating too much and soaring their weight.
2. Try to eat less snacks and supper.
Eating snacks is one of the important factors leading to obesity. Nightingale is also the enemy to maintain weight, especially if you eat it about two hours before going to bed, it is insufficient consumption and fat is easy to accumulate in the body. Avoid using large plates to hold food. Faced with the temptation of a big plate of delicious food, you may lose control. You can use small plates to hold food or separate meals.
3. Pay attention to cooking methods and seasoning.
Pregnant mothers should also pay attention to cooking methods. For example, eggs are a good source of protein, but scrambled eggs have more calories than boiled eggs. It is suggested that vegetables only need to be scalded with hot water, seasoned with a little soy sauce and vinegar, and salad dressing should be avoided. Meat should be degreased, roasted or boiled; Don't fry fish and vegetables, cook or steam them. It is best to use a frying spoon when cooking, which can reduce oil. Don't ignore the calories of condiments. Mayonnaise, butter, sauce, etc. It is a low-calorie condiment and can be safely eaten.
4. Exercise more every day.
The best way is to keep exercising on the basis of a reasonable diet. Walking for about half an hour every day is a good choice. Walking every night is both safe and practical. Because dinner is generally arranged well, nutrition tends to be excessive, leading to obesity, and the air quality at night is better and the oxygen content is high. Walking itself is an aerobic exercise, and the oxygen content in maternal blood is high, which will directly spread to the fetus and promote the healthy development of various organs. In addition, walking can increase the contractile function of pregnant women's pelvic cavity and prevent fetal malposition. At the same time, walking can also increase the elasticity of pregnant women's abdominal muscles and make pregnant women give birth more smoothly.
5, a bowl of brown rice every day, 7 fruits and vegetables.
Pregnant mommy needs to take 20 grams of dietary fiber every day. It is suggested that at least one of the three meals a day is brown rice (about 8 grams of dietary fiber) or whole grain rice, not white rice. In addition, the average person must eat five kinds of fruits and vegetables every day. Pregnant mommy suggests adding one kind of vegetable and one kind of fruit each, making a total of seven kinds of fruits and vegetables. It is best to eat fruits and vegetables with belt stems together, so that you can get 14g dietary fiber. Plus a bowl of brown rice, you can achieve the goal of ingesting 20g dietary fiber every day, so that pregnant mommy can easily stay away from constipation.
6. maternity clothes that can highlight curves
Most maternity clothes are mainly long skirts or trousers, which can cover the curve of the body, but relatively speaking, it will also make expectant mothers ignore the attention to abnormal posture. Therefore, wearing short maternity clothes to ask yourself to pay attention to body changes can keep you beautiful.
7. Choose healthy snacks for dinner.
It is very necessary to add meals during pregnancy. On the one hand, snacks with extra meals need to control calories, but also take into account nutrition. At this time, you can choose foods with high nutritional value and low calories, such as fruits, cereals and low-fat milk. And cakes, potato chips, flavored drinks and other foods with high calorie, high fat and high sugar should be avoided.
8, the intake of nutrition should be balanced.
The baby's development needs the support of various nutrients, so the expectant mother should take a balanced intake of various nutrients. Because different foods contain different kinds of nutrients, quantity and quality, pregnant mothers should also diversify their food lists, among which six foods are essential: cereals, roots, milk, fish, beans and eggs, vegetables, fruits and oils.
9. Set a date for lifting the ban.
For fear of gaining too much weight, pregnant women should try to control their daily food intake. In order to reward yourself for your hard work, you can set a day every week to lift the ban, so that you can rest assured that you will eat on that day, and you will no longer satisfy your appetite by calculating your appetite by one catty.
10, eat slowly
Some pregnant mothers have practiced the "skills" of quick fried rice. In fact, this eating habit is not advocated. According to statistics, people who eat for more than 15 minutes eat less than those who eat fast, which is not only difficult to gain weight, but also easier to get full. Three meals a day must be regular. Chew slowly when you eat, don't wolf it down. Eating too fast and not chewing food carefully not only increases the burden on the stomach, but also is not conducive to digestion.
1 1, control food intake.
Mainly control sugar foods and foods with high fat content, and foods such as rice and pasta should not exceed the daily standard supply. Chicken, fish, shrimp, eggs and milk with relatively low fat content can be selected as animal food, pigs, cattle and mutton with relatively high fat content can be selected less, and beans can be eaten more appropriately to ensure the supply of protein and control the fat content. Eat less foods with high fat content such as fried foods and plant seeds.
12, I have learned enough.
It is sometimes difficult to resist some physical and psychological hunger during pregnancy, especially when the pregnant mother has a good appetite, and she can't resist the temptation. It is ok to enjoy the cake once in a while and eat some potato chips and ice cream sundaes, as long as she doesn't feel too depressed when eating. Before turning to greasy and fatty foods, it is best to try healthy substitutes. If you want to eat chocolate, use low-fat chocolate milk instead, and use nuts or graham crackers for snacks with high salt content. If you are not satisfied, you can satisfy your taste buds with a small bag of peanut chocolate beans.
13, diet diary
Record the contents of breakfast, lunch and dinner every day, help yourself know what you ate in a day, and reflect on whether you ate something you shouldn't eat during the inspection. By recording, we can achieve the dual purposes of weight control and health care.
14, eat less and eat more.
If mother eats unscientific food during pregnancy, it is easy to cause bloating. To prevent this situation, we can adopt the principle of eating less and eating more meals, which not only effectively prevents and relieves abdominal distension and discomfort, but also controls weight reasonably.
15. The poster of a fat woman comes from our policeman.
Stick a poster of a fat woman on the wall of the restaurant, look at her first when eating, and warn yourself that if you eat too much, you will end up like her.
16, to know the calorie content of food.
From books and magazines, we can know the calories of food, so as to control the intake of calories.