How many kilos allowed to recover during pregnancy and how to adjust your diet to avoid excessive weight gain?
Expectant mothers are often very experienced because of the "extra" kilos during pregnancy. Everyone wants to stay slim! Sorry, but not in the next 9 months. Often this is due to ignorance, some weight gain is normal during pregnancy, and what is excessive.
The true figures
Let's see, from what actually develops the weight gain during pregnancy?
By the 38th week of gestation crumbs to your weight prior to pregnancy will be added:
Weight... kg
child 3-4,5
placental 0.5
uterine 1.5
amniotic fluid 1-1.5
fetal membranes and umbilical cord 0.2-0.3
the increased volume of blood and lymph 4
mammary 0.5
additional subcutaneous fat during pregnancy 2-3
Normal weight gain in the average woman during pregnancy will be from 10 to 16 kg.
Wherein lost about 12 kg immediately after the birth: the child's placenta weight + + + amniotic fluid fetal membranes and umbilical cord + postnatal discharge.
How not to gain too much weight during pregnancy / istockphoto.com
Your original weight before conception
If your pre-pregnancy weight was lower than required, then during pregnancy, you add to the upper limit of normal. In fact, in the first months of pregnancy you get your normal weight and then go for a full inventory carrying a pregnancy.
How to determine your healthy weight?
Normal weight is considered one that is growth minus 100-110. For example, if your height is 170 cm, then your normal weight will range from 60 to 70 kg. You can use the formula for calculating body mass index (BMI) body weight in kilograms divided by height in meters squared.
How not to gain too much weight during pregnancy / istockphoto.com
constitutional features
Adynamic, lean women gain weight less than women giperstenichnogo type (boned, full-bodied). Determine the type of addition is very simple: clasp the thumb and middle finger of the right hand left wrist. If the tips of the fingers overlap, you adynamic addition. If you lightly touch, then the addition normostenicheskoe. If they can not reach each other, then the addition giperstenicheskom.
How not to gain too much weight during pregnancy / istockphoto.com
Features of power in latency crumbs
Excessive weight gain gives predominance to your diet quick carbohydrates. This sweetness, industrial pastries, soft drinks, ice cream and fast food. Danger of quick carbohydrates is that they immediately give a saturation of not providing the body with nutrients. Increased craving for sweets caused by an increase in metabolic rate and increased power consumption. Try to eat sweets individual meal in 1.5-2 hours after a meal.
Useful Alternative
In order to reduce the craving for cake, eat complex carbohydrates (whole-grain cereals, bread from wheat flour), chocolate (tiled or lumpy, better black), honey (no more than 2 tablespoons. spoons a day), dried fruits (apricots, raisins, figs, prunes, dried fruit and nut dishes).
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