Methods 1: Make a reasonable weight target.
1. It is reasonable to know your current weight and height and how much weight you need to gain during pregnancy. If your weight before pregnancy is normal and your body mass index (BMI) is between 18.5 and 24.9, you should increase about 1 1 to 16 kg (25 to 35 pounds) during pregnancy.
If you are underweight before pregnancy and your body mass index is lower than 18.5, you need to gain more weight during pregnancy. It is not surprising that women with pre-pregnancy body mass index (BMI) below 18.5 need to gain about 13 to 18 kg (28 to 40 lbs) after pregnancy.
If you are overweight before pregnancy and your body mass index is between 25 and 29.9, you should gain about 7 to 1 1 kg (15 to 25 pounds) during pregnancy.
If you are obese before pregnancy and your body mass index is greater than 30, you should gain about 5 to 9 kilograms during pregnancy (1 1 to 20 kilograms).
The doctor will advise you on the weight you need to gain or lose during pregnancy according to your physical condition.
Note that, generally speaking, most women always gain too much weight during pregnancy, rather than not gaining enough weight. However, it is not good to gain too much or too little weight. Here, according to different situations, suggestions on weight gain and weight gain control are given.
2. Understand the importance of weight gain during pregnancy. This is not only related to the health of the fetus, but also related to the health of pregnant women, helping the parturient to successfully pass the postpartum recovery stage. Although the fetus needs to get enough nutrition to develop and grow, too much maternal weight gain will be detrimental to the fetus, resulting in an oversized fetus. The high birth weight of the fetus may lead to complications in the future. These children are more prone to childhood obesity and diabetes.
Pregnant women also need to consume enough calories to promote fetal development. However, if you gain too much weight during pregnancy, it will make it more difficult to lose weight after delivery, and at the same time increase the risk of women suffering from some long-term health problems such as diabetes, heart disease and obesity.
Be careful not to lose weight during pregnancy. If you find weight loss, seek medical evaluation immediately, because weight loss may indicate complications during pregnancy or the baby may be stunted. However, it is normal to lose weight before pregnancy 12 weeks.
3. Understand the reasonable weight gain at all stages of pregnancy. In the first trimester, you should gain 0.9 to 1.8 kg (2 to 4 kg). After that, it will increase by about 0.45 kg (1 lb) per week.
The demand for heat increases month by month. It is recommended to eat 340 calories more in the second trimester (4 ~ 6 months) than in the normal period before pregnancy, and 452 calories more in the third trimester (7 ~ 9 months). However, these data are only averages, and each pregnant woman's pre-pregnancy weight, health status and metabolic level are different, so everyone's weight gain may be slightly different.
4. Weight gain during pregnancy is inevitable, and not all the weight gain will be stored in the form of fat. During pregnancy, about 3. 18 to 3.63 kilograms of body weight is contributed by the fetus. In addition, about 0.45 to 0.90 kg is the weight of the placenta; About 0.45 to 0.90 kg is the weight of amniotic fluid; About 0.45 kg is breast tissue; About 0.90 kg is the weight gained after the uterus is enlarged during pregnancy; About 0.90 to 1.36 kg is excessive water retention in the body; About 0.90 to 1.36 kg is the increased blood volume.
The average increase of pregnant women in the third trimester is 12.25 to 12.70 kg.
5. Understand the recommended proportion of dietary structure during pregnancy. On average, women need to consume at least 300 more calories during pregnancy than before pregnancy. In order to promote the healthy development of the fetus, you should pay attention to the reasonable collocation of different nutrients. At present, the dietary structure recommended by medical guidelines is 20% protein, 30% fat and 50% carbohydrate.
According to the dietary pyramid, the healthy dietary structure during pregnancy is 6- 1 1 cereal, 3-5 vegetables, 2-4 fruits, 3-4 dairy products and 2-3 meat, beans or nuts. To keep blood sugar within the normal range, whole grains (and unrefined carbohydrates) are a better choice.
Method 2: gain weight
1, the choice of food is very important. In order to ensure the healthy development of the fetus, you need to gain more weight, so you should choose to eat nutritious food. Eating junk food or pure calorie food without nutrition is easy to get fat. However, we gain weight to meet the nutritional needs of the healthy growth and development of the fetus. As mentioned earlier, according to the medical guidelines, a balanced diet consists of 20% protein, 30% fat and 50% carbohydrate. Try to eat nutritious food.
Try not to drink soda and juice. These are nutritious foods with pure calories and high sugar. Drink plenty of water during pregnancy.
2, eat less and eat more meals. It is normal for pregnant women who want to gain weight to eat 5 to 6 small meals a day. For many people who need to gain weight during pregnancy, increasing the number of meals is an effective way to gain weight and it is easier to control the weight gain. When choosing food, eating more carbohydrate foods can help you gain weight. This kind of food includes pasta, rice, potatoes, bread, porridge and other cereal products.
Besides carbohydrates that help you gain weight, you should also eat foods rich in protein (meat, nuts, eggs, fish, etc.) reasonably. ) and all kinds of fruits and vegetables.
3. Choose full-fat cheese, biscuits, ice cream, yogurt, dried fruits and nuts as snacks during pregnancy. This not only ensures the nutritional components of food, but also increases the calorie intake.
4. When cooking, add sour cream, cheese, butter and other condiments to the food to increase the intake of fat. This can also increase calorie intake without increasing food intake.
Method 3: Slow down weight gain.
1. Choose healthy and low-fat food. Avoiding all kinds of condiments during pregnancy is helpful to gain weight reasonably. Skim milk or 1% low-fat milk can be used instead of full-fat milk, and low-fat or skim cheese can be used instead of full-fat cheese. Eat three or four servings of dairy products every day.
2. Avoid any unnecessary excess calories. If you make a diet list every day, you may notice that some foods provide no corresponding nutritional value except unnecessary calories. This kind of food should be removed from your daily diet list. For example, drinking water has replaced soda, fruit juice and other sweet drinks. These drinks will dramatically increase your calorie intake, causing you to gain some unnecessary weight during pregnancy.
Don't eat high-calorie snacks and snacks such as cakes, biscuits, sweets and French fries. They can't provide valuable nutrition for human body.
Reducing the intake of cereal carbohydrates such as pasta, rice, potatoes, bread and oatmeal is also helpful. These high-calorie foods often make people gain some unnecessary weight.
3. Limit salt intake. Salt can make the human body retain too much water.
During pregnancy, adjusting cooking methods can help you gain weight healthily. Cooking methods such as roasting, grilling, boiling and roasting are used instead of frying.
5. Ask your doctor about the exercise suitable for your pregnancy. Moderate exercise such as swimming and walking is good for both pregnant women and fetuses, and can also help burn calories. Blood pressure and/or blood sugar problems can easily lead to pregnancy complications, such as preeclampsia and gestational diabetes, and exercise can effectively reduce these potential risks.
Exercise can help you keep in good shape during pregnancy, thus preventing you from gaining unnecessary weight during pregnancy. At the same time, it can make it easier for you to recover your exercise habits after childbirth and help you lose weight quickly after childbirth.
Don't do sports that are easy to fall or have accidents, such as skiing, diving, horseback riding, gymnastics, etc. In addition, we should also avoid baseball, tennis and other sports that are easily hit by the ball, so as not to endanger the fetus.
Warning not to lose weight during pregnancy. You should gain weight in a steady and slow way. It is normal that the weight gain varies from week to week. However, if you suddenly gain or lose weight, be sure to tell your doctor, which may mean that you have complications.