How to lose weight during pregnancy without harm to the baby – diets, prohibited foods and exercises

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Proper weight loss during pregnancy should be fully balanced through the selection of products and effective exercises so as not to harm the unborn baby. It is recommended that you consult with your doctor before starting the procedure and find out if there are any contraindications for physical activity and a low-calorie diet.

Is it possible to lose weight during pregnancy

The percentage of obese people is growing, pregnant women are also included in this group. Doctors who previously categorically stated that it is forbidden to resort to weight loss, agree that losing weight during pregnancy is a normal practice that does not interfere with gestation. In this case, it is necessary to ensure that the child adds kilograms, and the weight of the mother decreases.

In some cases, losing weight is a necessary measure to alleviate the condition of the mother. A woman who is overweight is much more difficult to endure her position. She suffers from the development of edema, toxicosis, high blood pressure, mood swings. In order to choose the appropriate system for losing weight during pregnancy, you need to consult two doctors – a nutritionist and a gynecologist.

How to lose weight a pregnant woman

It is much simpler if a woman adhered to a healthy lifestyle before pregnancy, then it will be easy for her to observe food restrictions. Weight loss for pregnant women should be based on the doctor’s recommendations regarding the diet. For the entire period of bearing a baby, it is considered normal if a woman gains about 11-16 kg. This includes weight:

  • fetus – 3-3.5 kg;

  • placenta – 5-6.5 kg;
  • amniotic fluid – 0.6-1 kg;
  • adipose tissue – 3-5 kg.

The mass of the mammary glands, uterine tissues, and the volume of circulating blood increases. For the correct calculation of the weekly increase, you need to know how much the expectant mother weighed before the start of pregnancy. With early registration, it is easier to find out when the weight starts to increase, exceeding the norm. In order to make a diet correctly, you need to take into account the period and illness of the pregnant.

Pregnant girl eating salad

In 1 trimester

In the first weeks of pregnancy, weight loss is allowed according to the usual scheme. After 8 weeks, symptoms such as nausea, a change in taste preferences begin to appear. At this time, it is very difficult to recover, so a small weight loss during pregnancy in the first trimester, which occurs due to toxicosis, is considered normal. If the expectant mother does not experience inconvenience during pregnancy, you can continue to eat the usual dishes, eliminating snacks and regularly weighing yourself.

In the second trimester

The second trimester comes from the 14th week. The increase at this time of pregnancy per week should be about 500-800 g, if this figure is more, the woman’s weight will increase. There will be shortness of breath, heaviness in the legs, it will become difficult to make daily walks. At this stage, you should consult a nutritionist and find out how to lose weight during pregnancy 2 trimester. Simple rules will help reduce weekly gain and lose weight:

  1. Take food 5-6 times a day in portions of 150-200 g.

  2. Exclude coffee and cocoa, replace them with herbal teas, fruit drinks, natural juices.
  3. Instead of sweets, there are dried fruits, candied fruits, marmalade, jelly.
  4. Prefer coarse rye or oatmeal bread.
  5. Add more vegetables to the menu, limiting potato consumption to 1 time per day.
  6. Avoid fried, smoked foods, stewed, boiled, steamed, baked.
  7. Drink clean water at least 1.5 liters during the day.
  8. Perform simple physical exercises, walk.

In 3 trimester

From 28 to 40 weeks, the fetus is actively growing and weight gain is faster. A woman should monitor the regular release of the intestines and bladder. If the fluid and feces begin to accumulate in the body of the pregnant woman, this will lead to edema, the accumulation of extra pounds. You need to adhere to the usual diet, rest more often, follow the recommendations for weight loss prescribed by your doctor.

Pregnant girl doing exercises

How to lose weight pregnant without harm to the baby

In order not to harm the baby during weight loss and not to get health complications, you should carefully draw up a diet, including foods rich in vitamins. A pregnant woman must drink:

  • trace elements: iodine, calcium, iron, magnesium;

  • vitamins: E, A, PP, C, B;
  • fiber;
  • proteins
  • carbohydrates.

If all the components are present on the menu instead of junk food, then they will benefit, therefore, the question of many women about whether it is possible to lose weight while pregnant without harm to the child, doctors respond positively. Moderate physical activity is also good for health. Exercising under the supervision of a specialist will help maintain muscle tone.

Maternity Diet for Weight Loss

The correct diet during pregnancy for weight loss provides the daily requirement of the mother and fetus for vitamins. Calorie diet foods are not recommended to reduce, it is better to make portions small. Be sure to include such products in the pregnant menu:

  • meat;

  • vegetables: cabbage, bell pepper, tomatoes, eggplant;
  • fish;
  • eggs
  • nuts
  • kefir and milk;
  • nuts
  • cereals: buckwheat, brown rice, oatmeal, barley.

The balance of protein, fatty and carbohydrate foods or BJU should be observed:

  • proteins – 110-135 g;

  • fats – 25-30 g;
  • carbohydrates – 200-240 g.

Carbohydrate-rich foods are eaten for breakfast. For lunch, choose protein food, instead of a hearty dinner, it is recommended to drink a glass of kefir or eat a salad. It is impossible to exclude meat dishes from the diet, because this becomes the cause of the appearance of anemia in a pregnant woman. You can use nutritional systems that are safe during pregnancy. The number of kilograms on the Ducan diet, meat, salt-free, is well reduced. Fasting days will help you lose weight. One product is selected and consumed during the day – red fish, apples, cottage cheese, celery.

Brown rice in a deep plate

Pregnancy Weight Loss Exercises

Fitness centers are booked for special classes. Women are grouped by time to perform weight loss exercises. A prerequisite is to consult a doctor. You can choose the lessons yourself, listening to your feelings and not resorting to excessive loads. The most effective are:

  1. Yoga. The complex includes static asanas with proper breathing. If you follow the recommendations of the trainer, then losing weight during pregnancy will happen quickly.

  2. Swimming. Active water aerobics is contraindicated for pregnant women, but you can swim in the pool under the guidance of an instructor.
  3. Walking. This type of training during pregnancy includes outdoor walks and treadmill exercises with a regulated low speed..
  4. Fitball lessons. They help to conduct workouts for losing weight, reduce the load on the spine and prepare for childbirth.

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