How not to gain weight during pregnancy - nutrition rules, recommendations and menu for the week

How not to gain weight during pregnancy

Many women are afraid of weight gain during pregnancy.
Excess weight not only spoils your appearance, but also causes diseases and complications. Carrying a child is a crucial period; you should carefully monitor the amount you eat and control yourself. Risks of excess weight during pregnancy Expectant mothers experience fear before stepping on the scale. Some, on the contrary, do not think about numbers. Still, during pregnancy you should pay special attention to your weight and try in every possible way to control it.

Risks of excess weight while expecting a baby:

• Excess weight is dangerous due to the appearance of hypertension. A sharp jump in blood pressure can cause stroke, heart attack and premature birth. The baby may suffer from lack of air - hypoxia.
• The occurrence of late toxicosis (preeclampsia). Women experience severe nausea and vomiting, increased blood pressure, and swelling. This condition provokes placental abruption and oligohydramnios.
• Large women suffer from gestational diabetes. This disease leads to various pathologies in the fetus: accelerated growth, breathing disorders, and mental disorders.
• Excess weight is a common cause of complications during childbirth. For grade 2 and 3 obesity, doctors perform a cesarean section. If a woman gives birth on her own, she may bleed.

The list of risks goes on. Girls “in the body” must strictly follow the doctor’s recommendations in order to bear a healthy child and not harm their health.

How much weight can you gain during pregnancy?

In the first trimester, many mothers experience toxicosis and loss of appetite, which may result in weight loss. However, starting from the 14th week of gestation, the body begins to actively replenish lost reserves. As a result of this, constant hunger appears, forcing the woman to eat every hour. Normally, over the entire period of pregnancy, the expectant mother should gain 8-12 kg, which includes the weight of the fetus, placenta and amniotic fluid. Only a small part of the gained kilograms goes into the fat layer.

It is impossible to say exactly how much a woman should gain weight during pregnancy, since this is influenced by a number of factors: age, initial weight and height, body composition, individual characteristics of the body, and so on. However, doctors are confident that weight gain of more than 15 kg is a deviation from the norm, which can negatively affect the course of pregnancy and the birth process.

Tendency to gain excess weight during pregnancy

Weight gain during pregnancy is normal.
However, girls who tend to be overweight risk serious health problems. During pregnancy, appetite improves and the woman begins to overeat. Even if you carefully control the amount you eat, the risk of gaining weight is high. Excess weight provokes hormonal changes, which also lead to the appearance of extra pounds. Finally, obese pregnant women have difficulty moving and find it difficult to maintain an active lifestyle.

These factors negatively affect the body and provoke weight gain. A woman with a tendency to be overweight risks gaining much more than others, as well as acquiring new diseases.

Causes of excess weight during pregnancy

Seeing 2 lines on a pregnancy test, any woman experiences stress, regardless of whether this is the desired result. And many of them, out of habit, begin to eat up this stress. And if before this the expectant mother adhered to PP and denied herself many foods, then she can give herself complete freedom regarding nutrition by starting to eat everything in huge quantities. “It’s not me who wants it, but the baby” - this is the phrase that many pregnant women use to justify their hunger. And almost everyone is sure that after giving birth it will be easy to say goodbye to those extra pounds.

However, as reality shows, after the birth of a baby, many mothers have difficulty getting back into shape. And only then do pangs of conscience and remorse begin to appear. But it's' too late. This is the most common reason for gaining extra pounds during pregnancy. The appearance of excess weight during gestation is also influenced by the following factors:

• Energy imbalance. The energy obtained from food is not consumed due to a sedentary lifestyle, which leads to the accumulation of excess fat tissue.
• Changes in hormonal levels. As a result of the restructuring of the body, a number of changes are observed, including increased appetite. There is also an increase in the concentration of insulin in the blood, which stimulates lipogenesis.
• Increase in the fat layer necessary for sufficient nutrition of the fetus.
• Hereditary predisposition.
• Endocrine, metabolic disorders.

Sometimes excessive weight gain during the gestational period is pathological, resulting from kidney dysfunction, diabetes mellitus, dropsy or gestosis. In this case, weight gain occurs rapidly, accompanied by other signs of the disease.

Weight gain rate

During pregnancy, the mother gains from 9 to 12 kg, with multiple pregnancies from 14 to 21 kg.
These are averages and may vary up or down. In the first trimester, weight increases slowly. Some girls lose weight, this is due to toxicosis. However, in the future the weight should be restored.

In the second trimester, the norm is an increase of 320 grams per week (about 1 kg per month). In the third trimester, weight grows more rapidly; a woman gains 400-500 grams per week.

Tips and rules of nutrition

Excess weight interferes with both mother and baby. Large weight gain is due to several factors:

1. Heredity, tendency to be overweight.
2. Malfunctions of the body.
3. Binge eating.
4. Passive lifestyle.

Even if one of these factors is present, the mother may not gain much weight. It all depends on your personal attitude and diet, as well as your doctor’s instructions.

A complete absence of weight gain is impossible. Baby, amniotic fluid, placenta, uterus, increased blood volume add about 8 kg.

How to avoid gaining weight in the early stages

In the early stages of pregnancy, women experience toxicosis and loss of appetite. Some, on the contrary, constantly want to eat something unusual. The craving for flour, sweet, salty, smoked foods makes you eat more and more. Overeating contributes to the formation of fat deposits. The expectant mother must realize the problem in time and begin to control herself. It is necessary to understand that harmful products do not bring benefit, but only harm.

If the diet is balanced and rich in vitamins, it becomes easier for a woman to overcome her desires. The right decision would be to create a competent diet and think through the menu for several days in advance. Food should be nourishing and varied.

It is recommended to replace harmful foods with healthy ones. For example, chips can be replaced with bread, and a piece of cake with sugar-free marshmallows.

Recommendations for proper nutrition in late pregnancy and before childbirth

In addition to rapid weight gain, problems with the gastrointestinal tract are observed in the third trimester.
In order to feel comfortable, you must adhere to the rules of a healthy diet. You should adjust your diet and consume:

• foods rich in protein and iron (meat, fish, eggs);
• calcium-enriched foods (cottage cheese, cheese);
• more vegetables and fruits;
• foods containing vitamin E (carrots);
• dried fruits and nuts.

Carrots contain a large amount of vitamin E. It slows down the aging process, improves blood circulation, and restores the immune system. Vitamin E is useful for pregnant women because it increases tissue tone and helps restore them in the postpartum period.

In the third trimester of pregnancy, swelling often appears. They occur as a result of malfunctions in the body or drinking too much liquid. The daily water intake should not exceed 1 liter. The expectant mother needs to limit her salt intake. Foods with high water content should be excluded: tomatoes, watermelons, melons. A woman needs to give up fried, smoked, and spicy foods.

Proper nutrition and advice from nutritionists for pregnant women to avoid gaining excess weight

The diet of a pregnant girl should be subject to the rules of healthy eating.
You should exclude products containing flavorings and other additives: fast food, processed foods, popcorn, chips, yoghurts with fillers. Fresh products that have undergone minimal heat treatment will benefit the baby and mother. In addition to eating the “right” foods, nutritionists recommend remembering several conditions:

1. Eat small meals. The expectant mother should eat 5-6 times a day, the usual portions should be reduced and 2-3 snacks added.
2. Control the amount of calories consumed, do not eat more than 2500-2700 Kcal.
3. Replace simple carbohydrates with complex ones. The latter take longer to digest, as a result, the body does not feel hunger for a long time.
4. Arrange fasting days, but not more often than once every 3 weeks.
5. Limit the amount of food consumed in the evening.

Foods you can snack on

The snack should be light and nutritious. Don't forget that a snack is an additional meal. Having the right snack will help reduce your appetite and prevent you from eating too much during your main meal. Healthy snack options:

1. Fruits and berries (seasonal).
2. Fresh vegetables. Cucumber and carrots must be cut into strips and a sauce made from low-fat yogurt and herbs.
3. Dried fruits and nuts.
4. Fruit bars without sugar.
5. Low-fat cottage cheese. Cottage cheese dishes are varied: cheesecakes, casseroles, lazy dumplings, etc.
6. Whole grain bread (bread) with cottage cheese and lightly salted fish.
7. Roll of lavash (without yeast) with chicken breast and fresh vegetables.

The calorie content of a snack should not be more than 200 Kcal. This will provide the body with energy and will allow you not to feel hungry until your next meal. What should be included in the diet of a pregnant and lactating woman?

Protein is the main building element for a small body. Pregnant and lactating girls should increase its amount in their diet. Be sure to eat meat, fish, and dairy products.

Folic acid is important for nursing and pregnant women. Vitamin B9 helps in the development of the fetal skeleton and ensures normal growth rates. Foods rich in folic acid: liver, spinach, legumes, greens, eggs, potatoes, corn.

Vitamin C is necessary to maintain immunity and protect the body of mother and child from infections. Citrus fruits contain the most vitamin C, but it is not recommended to eat them after childbirth. It is better to replace oranges and lemons with rosehip infusion.

Menu during pregnancy to avoid gaining excess weight

You can avoid excessive weight gain while carrying a child if you plan your diet correctly. During pregnancy, it is recommended to adhere to the following menu.

Based on this menu, you can create your own. You can also find out approximate nutrition from your leading gynecologist.

Proper nutrition for metabolic disorders and thyroid diseases

Improper nutrition leads to metabolic disruptions, which provoke problems with the cardiovascular system and pancreas. The following rules help normalize metabolism in the body:

• eat often in small portions;
• do not abuse “night snacks”;
• spend more time outside;
• drink enough water (but not too much);
• eat more protein.

Diseases of the thyroid gland affect the course of pregnancy, they cause developmental pathologies, hypothyroidism, thyroiditis, etc. To determine the level of thyroid hormones, a TSH test is performed. To prevent thyroid diseases, you need to eat:

• products enriched with iodine (sea fish, seaweed, dates, prunes, currants, eggplants, cucumbers);
• foods containing Omega-3 (olive oil, avocado);
• foods rich in vitamin D (cottage cheese, fish liver).

Diet for every day and holidays

A pregnant woman's diet should be balanced. The daily menu must be prepared based on the rules of healthy eating. On weekdays this is quite simple, but on weekends and holidays the situation changes. There are a lot of “useless” dishes around that you really want to try. In order to overcome this craving, you need:

1. Replace salad dressings with light yogurt sauces. As a rule, the ingredients in popular salads and snacks are not harmful; fatty dressings have a negative effect on the body.
2. Avoid fried hot foods and choose meat and fish prepared in other ways. If the craving for fried food is difficult to overcome, you should choose a dish cooked on the grill without adding oil.
3. Cakes and pastries should be replaced with homemade sugar-free baked goods. You can bring this dessert with you when visiting.

Consequences of excess weight for a woman in labor

Excess weight causes problems during and after childbirth. The most common ones include:

• post-term pregnancy or early birth;
• weak labor activity;
• phlebeurysm;
• complications after cesarean section;
• urinary tract infections;
• rupture of amniotic fluid.

Excess weight is dangerous for both the expectant mother and the baby. In order to protect yourself, you should adhere to some rules and limit yourself. Health is the most important thing a woman and a small child have.

Causes of excessive weight gain

First of all, you need to understand that weight gain during pregnancy is a completely normal physiological process. A child grows inside a woman and needs external protection.

And very often the reasons for gaining weight are:

• increase in fluid volume;
• uterine growth;
• development of the fetus and placenta;
• breast enlargement.

By the way, if the expectant mother experienced toxicosis in the first trimesters, then, most likely, after it ends, the body will want to return the lost energy. And sometimes triple that. But before you turn to advice on how not to gain weight during pregnancy, you need to understand why significant weight gain is dangerous.

Weight norms by week - table

Each pregnant woman experiences weight gain individually. However, there is a special table that indicates weight norms by week. It is these indicators that you need to focus on.

The rate of weight gain during pregnancy largely depends on the physique of the pregnant woman before conception. The thinner she is, the greater the weight gain will be.

What are the dangers of pathological weight gain?

An expectant mother, while eating another delicious bun, carefully brought by her parents or husband, must keep in mind that a significant weight gain will not have the best effect on both the condition of the fetus and her own health.

Here are just some of the complications caused by excess weight:

• metabolic disease;
• development of hypertension;
• the appearance of edema;
• varicose veins;
• development of hemorrhoids;
• development of constant constipation;
• heavy load on the spine.

That is why during pregnancy, more than ever, you need to monitor your diet and not abuse junk food.

Norms of weight gain during pregnancy

Before talking about how not to gain weight during pregnancy, you need to clarify what weight can be called overweight. So, according to doctors, gaining 12-14 kilograms is acceptable. If this type of weight gain appears during pregnancy, then there is nothing to worry about. The weight will probably go off immediately after giving birth or finishing breastfeeding. The main thing is not to start starving if you find yourself overweight.

This will lead to energy starvation of the child, which is fraught with many unpleasant consequences.

It’s enough just to create a comfortable diet for yourself every day to maintain normal weight. This way the mother will be full of energy and the baby will be born healthy.

Eight important rules

Pregnancy is not the time for strict diets, but following the rules of healthy eating is simply necessary.
Breakfast is a must. Due to toxicosis, many expectant mothers deny themselves breakfast. This action is wrong, because during lunch you can eat twice as much, and the beneficial substances will be absorbed worse.

You need to get into the habit of planning a menu. This is necessary so that there is no temptation to snack on something sweet, a sandwich, etc. The appetite of women in this position is unpredictable, so you need to create a diet that will include yoghurt, fruit, and bread in advance.

Eating establishments should be avoided. Restaurants, cafes, and fast foods cannot prepare an exclusively healthy dish that is good for mother and baby. Often they add too much oil, seasonings with flavor enhancers, mayonnaise, sauces, which negatively affect the figure. By visiting such establishments too often, mom risks gaining a lot of excess weight. Sometimes you can afford food from a cafe, but in everything you need to know when to stop. You only need to visit a good restaurant and order proven dishes, being interested in the quality of the products. It is best to avoid sushi, fried steaks, smoked meats, and soft cheeses. In addition, it is necessary to limit the consumption of coffee, tea, and carbonated water. Alcohol is strictly prohibited for pregnant women.

Listen to your body. Very often, close friends and relatives say that a pregnant woman needs to eat a lot, since during this period she must eat for two. You need to remember that you only need to listen to your body, and not the advice of other people.

Indeed, the expectant mother needs a lot of calories, but only healthy ones. You need to watch your diet and never overeat. If your husband insists on adding a supplement, it is better to replace it with an apple. It is best to consult a doctor who will create an individual diet. Then the claims of relatives will disappear by themselves. If you really want something, but there is no such product on the menu, it is better to eat a small piece to calm the body. In addition, when the menu is rich in meat, but mom doesn’t want it, then there’s no need to force yourself.

A number of foods that are not recommended to be eaten so that a woman in an interesting situation does not gain weight are smoked sausage, sharp cheese, fast food, cream cakes, pastries, buns, pickles, canned food, pates, and semi-finished products. Products that should be consumed in moderation are citrus fruits, pineapples, and other exotic fruits. The main task is to consume the right amount of natural vitamins, minerals, and trace elements.

Physical activity. A point that should not be forgotten. If there are no medical contraindications, you can safely engage in physical activity. Swimming pool, aerobics, walks in the fresh air - all this is an integral part of good health and great shape. It is necessary to take breaks at work every half hour to prevent overwork.

Pregnancy is a period when a woman’s willpower is tested for strength, but if you really want to eat in the middle of the night, it’s better to have something light to eat. Avoid fried, fatty, heavy foods.

Not to starve! In pursuit of how not to gain weight during pregnancy, many mothers begin to limit themselves in everything. This is very harmful to both their health and the unborn baby. You should try to eat 5-6 times a day. You can use fruits, dried fruits, and nuts as a snack. This must be done to prevent overeating and undereating.

How not to gain weight during pregnancy

A pregnant woman automatically becomes an object of affection. Therefore, everyone around you often wants to treat you to something tasty: either your mother brings you a carefully baked cake, or your husband wants to please you with junk food from any bakery. And everyone will start saying that everything will go away after giving birth, and, in general, a pregnant girl is obliged to eat for two. This is the reason why girls gain weight during pregnancy. You can’t be led by such judgments, but it’s better to stick to a proper diet in order to be able to keep yourself in shape. Just imagine how nice it will be to fit into old jeans right after pregnancy.

Proper nutrition during pregnancy

A pregnant woman expends more energy than the average person. So, she needs 500, or even 1000 calories more than a lady who is not expecting a child. And very often, expectant mothers, even those who previously strictly monitored their figure, believe that now they can eat whatever they want. And this is absolutely not true. To keep yourself in shape and not gain weight, you must adhere to a healthy diet. The main emphasis should be on products such as:

• meat;
• fish and seafood;
• milk;
• vegetables and fruits.

Don't completely deny yourself your favorite sweet cakes or candies. The main thing is to eat them wisely and not eat the whole cake at one time. You will need to completely give up alcoholic beverages, sausages and snacks. It is not recommended to add too much salt to food, as this can cause swelling, especially in recent weeks. And don’t forget about taking iron-containing foods, because they are important for bearing a child.

Rule one: forget about double servings

Since the times of the USSR, there has been an opinion that a girl in position should eat for two. This is the main reason why women gain weight during pregnancy. This opinion is completely refuted by doctors, because in fact, the pregnant body begins to consume more calories only after the sixth month, when the fetus enlarges. Particular attention should be paid to the diet at the beginning of pregnancy, when the internal organs of the child are forming. During this time, it is especially important to keep yourself in shape and not gain weight.

Doctors' recommendations

How not to gain weight during pregnancy? In order not to gain a lot of extra pounds during pregnancy, which will later be difficult to say goodbye to, you need to follow a few simple recommendations from doctors:

• The child receives all the necessary elements from the mother’s blood, so stop eating for two.
• Eat exclusively at home.
• Go swimming.
• Think over the menu for the day in advance and buy the necessary products according to the list.
• Lead an active lifestyle. Even in the last months, when it becomes difficult to walk, you need to do special gymnastics or yoga.
• Spend time in the fresh air more often, preferably in the forest or near bodies of water.
• Monitor your weight daily and record the kilos you gain in a table.
• Sleep at least 8 hours a day, or better yet, more, because good sleep is the key to health.
• Take a contrast shower.

And most importantly, listen to your body. If you really want something, you can afford it. But everything should be in moderation.

How not to gain weight during pregnancy - list of low-calorie foods, sample menu

Every woman worries about her weight during pregnancy - because sooner or later there comes a time when it becomes difficult to control your appetite, you want to eat sweet, salty and fatty foods at the same time.

Uncontrolled eating of food can negatively affect not only the appearance of the expectant mother, but also the health of the unborn child.

How to avoid gaining excess weight - nutrition rules

Excessive weight during pregnancy causes a number of complications that negatively affect the health of the mother and child. How to avoid gaining extra pounds during pregnancy? To do this, throughout the entire gestational period, the pregnant woman must follow the following nutritional rules:

• There should be 5-6 meals a day in small portions.
• The last meal should be light and no later than 2 hours before going to bed. It is best to drink a glass of kefir.
• Avoid excessive consumption of salty foods, otherwise it will lead to severe swelling.
• If you feel severe hunger, do not tolerate it, but snack on nuts, dried fruits or apples. These healthy and filling foods can be consumed even at night.
• Monitor the calorie content of the foods you consume. With an active lifestyle, you need to consume about 3000 kcal per day, and with a sedentary lifestyle - 2000-2500 kcal.
• Never skip breakfast and try to make it as satisfying as possible. If you suffer from toxicosis in the morning, you can eat an apple or grapefruit, drink cranberry juice.
• Avoid eating unhealthy foods, processed foods and fast food.
• Avoid overeating, especially at night.
• If you really want something sweet, try replacing buns and cakes with fruit, jam or marshmallows.
• The diet must include grains, vegetables and fruits, meat (preferably red), fish and dairy products.
• For drinks, give preference to compotes, decoctions, natural juices and green tea.
• Eat organic vegetables and fruits.
• Avoid eating fried, fatty and smoked foods.
• Prepare dishes exclusively in the oven, steamed or in water.

During gestation, a woman can reconsider her diet and change her attitude towards food, which will have a beneficial effect not only on her health and the health of the baby, but also on the course of pregnancy and the birth process. And after 9 months of healthy eating, you will no longer want to return to your previous lifestyle.

How many calories should you eat during pregnancy?

1st and 2nd trimester: +340 to the generally accepted 2000 calories (for men 2500).

3rd trimester: +450 calories, given that the woman was not obese before pregnancy.

If you are overweight or underweight, the number of calories is recalculated up or down. If bed rest is prescribed, the amount is reduced by another 20%.

In general, a pregnant woman should consume at least 2,340 calories per day.

Why does a woman lose weight in the 1st trimester of pregnancy?

Losing kg during pregnancy, especially in obese girls, is normal.

Appetite disappears because the woman suffers from constant nausea and cannot look at food without disgust.

This condition is not dangerous - despite nausea or vomiting, the body adapts to the changes, and the fetus receives all the nutrients it needs.

The weight does not increase, and sometimes even decreases.

Frequent toxicosis with hyperemesis (daily vomiting) is associated with a good pregnancy outcome.

But if you refuse food or deliberately go on a strict diet, then there is a high probability that the child will have developmental problems or develop hypoxia - a lack of oxygen and nutrition.

Toxicosis usually goes away in the second half of pregnancy.

Body mass index: comparison

If your weight was initially normal, then losing a kilogram in the first trimester is not a very good sign.

Why do you gain weight during pregnancy?

Much depends on metabolism, age, genetics, activity level and nutrition.

Often, a woman is able to monitor her condition, but allows herself to relax, because she is pregnant, which means she can.

With normal weight, about 3 kg are added during the entire first trimester.

In the second and third trimester, 500 g is added every week, and so on until birth.

It is much more difficult for women with greater weight to give birth, complications during childbirth are possible, gestational diabetes develops, and after the birth of the baby it is very difficult to return to its former shape.

In the second and third trimester, it is almost impossible to control your weight, because not only the baby is growing, but also the placenta, amniotic fluid, fat and the amount of blood are increasing. That is why it is better to think about weight correction at the very beginning of pregnancy.