How not to gain weight during pregnancy

Average indicators of normal weight gain during pregnancy are from 9 to 14 kg. Most of these kilograms are not fat, but amniotic fluid, the baby itself, the placenta, maternal blood, etc. These are the kilograms that will go away after childbirth, and you should not worry about them. But often pregnant women step over the allowable mark and gain much more weight. This not only puts more stress on the lower back and legs, but can also lead to gestational diabetes. Therefore, it is very important to monitor your weight during pregnancy. So how can you avoid weight gain while waiting for your baby?

Don't eat for two 

The old saying "eat for two" has long outlived its usefulness. In fact, the need for additional calories varies by trimester. In the first, the daily calorie intake remains the same. In the second, it is recommended to add 340 kcal. And in the third - 450 kcal. If you follow the norms of your

KBZHU taking into account these numbers, then excess weight does not threaten you.

Stick to your usual diet

It is inexplicable, but true: many during pregnancy allow themselves too much. It seems that the time has finally come when you can not limit yourself. In fact, everyone regrets about the liberties and flaws in nutrition after the birth of a child. Gaining quickly, but shedding extra pounds is not easy. Therefore, try not to change your diet. Eat a healthy diet even during this magical time.

Keep moving 

Pregnancy doesn't mean you have to quit. fitness. If your doctor allows you to continue exercising, it will help you burn calories so you can avoid weight gain during pregnancy. Yoga, Pilates, Swimming, nordic walking - these physical activities will preserve your figure. Many sports centers offer classes for pregnant women, inquire about them.

Count liquid calories

You can easily exceed your daily calorie intake and gain weight during pregnancy by drinking high-calorie drinks. Avoid topping coffee, sugary sodas, packaged juices, milkshakes, and honey smoothies. Try to use only water and unsweetened juices.

Drink a glass of water before meals

Thirst is often confused with hunger, which leads to weight gain. Drink a glass of water before meals to stay hydrated and prevent overeating.

Make walking a daily habit

Whether it's morning, afternoon, or night, make walking a part of your daily routine. Walking is an exercise that relaxes you and helps you avoid weight gain.

Get enough sleep 

Dream about your future baby / istockphoto.com

Lack of sleep can slow down your metabolism. Sleep a full eight hours, go to bed at 10 pm, and try not to flip through social media before bed. Dream about your baby and fall asleep in a sweet dream.

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