How should pregnant women control their weight?

How should pregnant women control their weight? After pregnancy, many women will subconsciously eat a lot for the nutrition and health of their babies, and they all think that they should not eat more. Will not be able to meet the nutritional needs of themselves and their fetuses. In fact, pregnant women cannot eat too much to avoid being overweight. Learn how pregnant women can control their weight. How should pregnant women control their weight 1

Expectant mothers are always worried that their babies will be undernourished, so they continue to eat nutritious foods. Eventually, expectant mothers will develop serious symptoms of obesity during pregnancy. In fact, during pregnancy, you should have certain standards in diet and control your weight to avoid becoming too obese.

1. Pregnant women should eat more green vegetables. Vegetables themselves are not only rich in vitamins, but also contribute to the absorption of calcium, iron, and fiber in the body to prevent constipation. When eating, chew carefully and avoid gobbling. Eating too fast and not chewing food carefully not only increases the burden on the gastrointestinal tract but is also not conducive to digestion. , which can easily lead to serious fat accumulation.

2. Pregnant women should prepare a weight measuring scale at home. Measure your own weight regularly under the same conditions and keep track of weight changes at any time. ?Eat less greasy food and more food rich in protein and vitamins. ?Don’t eat too much fried food, especially roadside snacks, which are of poor hygienic quality. Appropriate weight control for the health of the baby is more beneficial to the health of the expectant mother and fetus.

We must know that balanced and reasonable nutrition during pregnancy does not mean eating more is better. Eating fat does not mean health. On the contrary, excessive obesity will endanger the health of mother and child. Kiss your baby, pay attention to your health during pregnancy, and control your weight, which will be more conducive to the recovery of your figure in the later period. Expectant mothers eat healthily and enjoy a better quality of life. How should pregnant women control their weight 2

1. Eat a regular and balanced diet.

Stick to a regular diet of breakfast, lunch, dinner and two snacks. A daily intake of 1,800-2,400 calories is sufficient, which may be less than what you currently consume. Irregular eating habits can easily lead to excessive weight gain.

2. Set up a food diary.

You can refer to the advice of your doctor or nutritionist and combine it with the records of your own food diary to improve your food intake. For example, if you gain too much or too little weight, you can increase or decrease food based on the food diary records.

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 beverages.

4. Remember that you don’t start gaining weight only during the 4-6 months of pregnancy.

You should gain 2-3 pounds every month. Gaining 13-18 pounds during the entire pregnancy is enough.

5. Exercise regularly.

Even if you just take a 15-minute walk every day, you can get a lot of benefits from it.

6. Avoid the intake of simple sugars.

You should choose carbohydrate foods, such as whole wheat bread, oats, vegetables and fruits.

7. Eat less and eat healthy and nutritious foods.

You can try whole wheat square bread slices with peanut butter as a snack.

8. Drink 8-10 glasses of water every day.

Keeping your body well hydrated can also help reduce food intake.

9. Ingest 25-30 grams of fiber every day.

Fiber-rich oats and whole grain foods can make you feel full more easily. How should pregnant women control their weight 3

It is dangerous for expectant mothers to be overweight or underweight

Loss of maternal weight management will harm the health of the fetus (infant) and child. If a pregnant woman eats too much and exercises too little, and is overweight, she is more likely to give birth to a macrosomia baby. She may also develop gestational hypertension, which increases the rate of dystocia and cesarean section, fetal distress, and neonatal asphyxia. If you eat too little and are underweight during pregnancy, it will lead to low birth weight babies, fetal growth restriction, and even premature babies. Underweight babies also threaten the baby's life and health. Therefore, pregnant women need to find a balance between overweight and underweight.

How do pregnant women control their weight? First, it is recommended that you understand the optimal amount of weight gain during pregnancy. According to the recommendations in the "Dietary Guidelines for Chinese Residents" revised in 2011 by the Chinese Nutrition Society, the appropriate value for weight gain during pregnancy for women of normal weight is 12 kilograms (kg), which means that starting from the second trimester, the weekly weight gain is approximately 400 grams (g). However, if the morning sickness in the first three months of pregnancy prevents you from eating much, it is normal that you do not gain weight during this period.

To know if your pre-pregnancy weight is normal, you can calculate your body mass index. Body mass index (BMI) reflects the relationship between your height and weight. The calculation method is: body mass index = weight (kilograms) / height (meters) squared.

If your body mass index before pregnancy was between 24 and 27, you would be considered overweight; if your body mass index reached 28 or above, you would be obese.

How do pregnant women control their weight?

1. Weigh yourself every day

Rapid weight gain is a worry for 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. Not eating too much is one of the important rules. Measuring your weight every day can constantly remind pregnant women that they should pay attention to their diet to avoid eating too much food and causing their weight to rise.

2. Try to eat as little snacks and late-night snacks as possible

Eating snacks is one of the important factors leading to obesity. Late-night snacks are also the enemy of weight maintenance, especially when eaten about two hours before going to bed. Without consumption, fat can easily accumulate in the body. Avoid serving food on large plates. You may lose control when faced with the temptation of a large plate of delicious food. You can serve food on small plates or implement separate meals.

3. Pay attention to cooking methods and seasonings

Pregnant mothers also need to be more particular about cooking methods. For example, eggs are a good source of protein, but scrambled eggs have more calories than boiled eggs. It is recommended that vegetables only be lightly blanched in hot water and then seasoned with a little soy sauce and vinegar. Salad dressing should be avoided. The meat should be trimmed of fat and grilled or boiled; fish and vegetables should not be fried, but should be boiled or steamed. When cooking, it is best to use a frying spoon to reduce the amount of oil. Don't ignore the calories of condiments. Mayonnaise, butter, sauces, etc. are low-calorie condiments and can be eaten with confidence.

4. Exercise more every day

The best way is to exercise on the basis of a reasonable diet. Walking for about half an hour every day is a good choice. Taking a walk every evening is both safe and practical. Because dinners are usually very sumptuous, it is easy to have excess nutrition, which can lead to obesity. In addition, the air quality in the evening is better and the oxygen content is high. Walking itself is an aerobic exercise. The oxygen content in the mother's blood is high, directly It will be passed to the fetus and promote the healthy development of various organs. In addition, walking can increase the contraction function of pregnant women's pelvic cavity and prevent fetal malposition. Walking can also increase the elasticity of pregnant women's abdominal muscles, making delivery smoother.

5. A bowl of brown rice and 7 fruits and vegetables every day

Pregnant mothers need to consume 20 grams of dietary fiber every day. It is recommended that at least one of the three meals a day be brown rice (approximately 8 grams of dietary fiber) or five-grain rice instead of white rice. In addition, the average person must eat five fruits and vegetables every day. Pregnant mothers are recommended to add one serving of vegetables and one serving of fruit, for a total of 7 servings of fruits and vegetables. It is best to eat fruits and vegetables with their skins and stems together, so you can get 14 grams of dietary fiber. With a bowl of brown rice, you can achieve the daily intake of 20 grams of dietary fiber, allowing pregnant mothers to easily stay away from constipation.

6. Maternity clothing that can highlight curves

Maternity clothing styles are mostly long skirts or trousers. Although they can cover the curves of the body, they will also make the body look more beautiful. Expectant mothers neglect to pay attention to their deformed posture. Therefore, wearing shorter maternity clothes requires you to pay attention to the changes in your body so that you can maintain your beauty.

7. Choose healthy snacks for snacks

It is very necessary to snack during pregnancy. Snacks for snacks need to control calories while taking into account nutrition. At this time, you can choose snacks with high nutritional value. Foods with low calories, such as fruits, cereals, low-fat milk, etc., while foods with high calories, high fat, and high sugar, such as cakes, potato chips, and flavored drinks, should be avoided.

8. Nutritional intake should be balanced

The development of the fetus requires the support of various nutrients, so expectant mothers must have a balanced intake of a variety of nutrients. Since different foods contain different types, quantities, and qualities of nutrients, the foods on the menu of pregnant mothers should also be diverse. Six major categories of foods are essential: grains and roots, milk, fish, meat, beans, and eggs. , vegetables, fruits, oils and fats.

9. Set up a lifting day

In order to avoid gaining weight too quickly, pregnant women must work hard to control their food intake every day. In order to reward yourself for your hard work, you can set a release day every week. On that day, you can eat with confidence, no longer calculate the food intake per pound or tael, and satisfy your desire to eat.

10. Eat slowly

Some pregnant mothers have developed the "skill" of cooking rice quickly. In fact, this eating habit is not recommended. According to statistics, people who eat for more than 15 minutes eat less in total than people who eat quickly. Not only are they less likely to gain weight, but they are also more likely to feel full. Three meals a day must be regular. When eating, chew carefully and avoid gobbling. Eating too fast and not chewing food carefully not only increases the burden on the stomach but is also not conducive to digestion.

11. Control food intake

Mainly control sugary foods and foods with high fat content. Foods such as rice and pasta should not exceed the daily standard supply. Among animal foods, you can choose more chicken, fish, shrimp, eggs, and milk with relatively low fat content, and choose less pigs, beef, and mutton with relatively high fat content, and eat more legumes appropriately. This can ensure The supply of protein can also control the amount of fat. Eat less fried foods, plant seeds and other foods with high fat content.

12. Learn to stop in moderation

It is sometimes difficult to hold back some physical and psychological hunger during pregnancy, especially when the pregnant mother has a good appetite. , will be unable to resist temptation, and it is okay to enjoy cake, a few slices of potato chips and an ice cream sundae once in a while, as long as you don't feel too depressed about eating. Before turning to greasy and fatty foods, it's best to try healthy alternatives first. If you're craving chocolate, use low-fat chocolate milk instead, and for salty snacks, use nuts or whole-wheat crackers. If you are still not satisfied, you can satisfy your taste buds with a small bag of peanut chocolate beans.

13. Food diary

Record the food content of breakfast, lunch and dinner every day to help you understand what you eat in a day. When reviewing, reflect on whether you have eaten. Things you shouldn't eat. From the records, the dual purposes of weight control and health care can be achieved.

14. Eat small meals often

If mothers eat unscientific food during pregnancy, it is easy to cause abdominal bloating. To prevent this, you can adopt the principle of eating small meals often. This will not only effectively prevent, Reduce the discomfort of abdominal bloating and control your weight reasonably.

15. Warn yourself with a poster of a fat woman

Post a poster of a fat woman on the wall of the restaurant. Every time you eat, look at her first to warn yourself. , once you eat too much, you will end up like her.

16. Understand the calorie content of food

Get knowledge about nutrition from books and magazines, understand the calorie content of food, and control your calorie intake.