The secrets of optimum pregnancy weight are accessible to all future moms and keep you away from many postpartum problems, when your obsession with weight loss will definitely overwhelm you. In addition, precautions in this regard are also important for the baby, since children born to mothers who have accumulated too many kilograms during pregnancy are 43% more likely to become overweight by the age of 7 years.
Find out how normal it is to gain weight during the 9 months and how to maintain the weighing needle at the optimum value.
Ideally, pregnant women accumulate an excess of 12 kilograms until birth, most of them accumulating in the second half of pregnancy. Depending on the mother's constitution and her physical form before pregnancy, the weight limit may vary from case to case.
As a general rule, it is recommended that pregnant women consume 2150 kilocalories per day in the first 3 months of pregnancy, 2250 kilocalories / day in the second and three trimesters until birth and 2500 kcal / day postpartum, if breastfeeding.
Optimal weight in pregnancy
The optimum weight in pregnancy is calculated according to the body mass index from the period prior to conception. As the next mom arrives in the second trimester, she will accumulate about half a kilogram each week, her weight shrinking around her birth. Here is the diagram of the ideal weight gained in pregnancy according to BMI (body mass index).
- BMI 18.5-24, 9: 11 - 15.5 kg
- BMI 25-29.9: 6.8 - 11 kg
- BMI> 30: 5 - 9 kg
Measures for optimum weight in pregnancy
A few healthy measures are sufficient to maintain optimum weight during pregnancy. Food clichés "for two", sedentary lifestyle and convenience are common mistakes made by future mothers, who then suffer difficult consequences.
Eat little of everything
Because pregnancy is not a time to keep a diet, you are free to eat just a little bit of everything, as long as your daily diet is healthy and correct. Choose in particular:
- green vegetables for fiber and vitamins;
- grilled fish or grilled protein;
- dairy products for sufficient calcium intake;
- vegetable oils for lipids;
- pasta, rice and cereals for easy to digest and assimilated carbohydrates and for energy.
Hydration is equally important, so it is advisable to drink 1 liter and a half every day.
- cakes, sweets and sugary drinks;
- coffee and tea (maximum 1-2 cups per day).
To control the feeling of hunger, choose light snacks that will nourish you, not fatten you up:
- fruit or natural fruit juices (fiber and vitamins);
- a dairy product for protein and calcium (plain yogurt, sweet cheese);
- biscuits or cookies from whole grains.
Make movement as often as possible
Moving helps keep you fit, but also reduces stress and anxiety. A walk of only 30 minutes daily oxygenates your body and helps speed up metabolic burns. You can go to the pool or special courses for pregnant women, where you can learn some easy and enjoyable exercises, which reduce the discomfort and give no chance for fat to be stored without purpose.
Give up the car for short trips and take every opportunity to put your body in motion.
Talk to other pregnant women
Join an online community where pregnant women advocate for a healthy lifestyle and testify to what diet they choose every day to stay fit. The idea that other future moms will refuse fast food and other harmful foods will motivate you to follow a proper diet.
Rely on protein
When your stomach asks for food at any price, sprinkle some Parmesan cheese on salad, vegetables or popcorn. Eat a cheese stick or look for another source of protein, which helps you fight the hunger sensation immediately (and don't give in to the temptation to "devour" 3 cakes in a few minutes).
It compensates for the small abuses
When you feel like you overdo it with the hearty meal served at dinner, you can compensate for food abuse with an hour-long walk in the park. This way, you help your metabolism burn calories on time.
Monitor your weight
The scale is not women's best friend, but it is an essential accessory for pregnant women. It is important to monitor your weight weekly (at least!) So that you adjust your diet as soon as required.