How to reset extra kg during pregnancy. How to lose weight during pregnancy, without hurting a child: diet and exercises

In former times it was believed that a pregnant woman should eat for two, and a good weight gain says that herrifies herself inside it, and this is a good indicator. However, currently, doctors assure that weight gain should be balanced within normal indicators, and the mother should eat not much, but qualitatively.

So, modern trends imposed their imprint on society, and many future mothers fall into extremes, thinking about how to lose weight during pregnancy. In principle, it is possible, but the necessity arises only when the doctor says. Because overweight will truly play a cruel joke not only with a future mother, but also with her baby, complicating life in the last trimester of pregnancy, in the process of generic activity and after extracting home, when extra kilograms will not want to voluntarily leave the spaces based.

How to lose weight during pregnancy

So, you can lose weight during pregnancy, but only after the relevant urgent recommendation of the doctor and under its sensitive leadership. But any of what hunger strikes can not go and speech - to whom, how neither the future mother and her baby need healthy balanced nutrition?

Slimming is aimed at reducing the fat stupor, the weight at the same time can stand still or even go up, because the baby grows, and with it the uterus, and the amount of accumulate waters increases.

Strictly speaking, weight loss during pregnancy is essentially a healthy lifestyle, which includes proper nutrition and reasonable physical activity.

Each healthy person can lose weight only excluding harmful food from its diet and enriching it as much as possible. It is for her food and should pay a pregnant woman! But physical activity can accelerate this process to significantly, pulling up the skin and making it elastic. In addition, sport is necessary for heart training, to normalize pressure, for removing pain in the back and lower back - in a word, it will make the existence of a pregnant woman even in the later deadlines as comfortable as possible.

Power in pregnancy to lose weight

Repeat again that diet during pregnancy to lose weight means not a standard diet, to which desperate people are resorted to reset finally hated kilograms. It is only a healthy proper nutrition, in which there should be no discomfort - hunger, poor well-being, etc. On the contrary, in addition to a decrease in the excess adhesive layer, proper nutrition carries in itself health for the mother and its future baby.

Any diet implies a refusal of certain products, but in the case of future mothers, the list of products forbidden to use products is already than for all other people willing to lose weight.

To lose weight during pregnancy, the diet should be like this:

1. All obviously harmful food should be excluded: sweet, oily, flour and fried. We all seem to understand that it is a harmful food, because if there is at least the slightest doubt, it is better to refuse.
2. Not all food is strictly divided into harmful and useful. And this is also worth understanding. For example, rolls - it would seem what kind of harm can it be? First, rice is quite caloriene and in large quantities it is not necessary to eat it. Secondly, many rolls are made with a klyar, with a cream cheese filling ... If you really look at all the ingredients, of which there are popular rolls and calculate their calorieness, then the digit is close to the caloric content of the pizza! Because if there is, only the most ordinary, for example, with avocado or cucumber. And the same fruits, so what could be harmful in them? The answer is simple - the presence of a large amount of natural sugar in them. It is necessary to eat them, be sure, but only in the first half of the day. But with bananas and grapes for a period of weight loss still have to say goodbye.
3. Not only products, but also various kinds of drinks may be harmful. It will urgently have to abandon any sweet soda (and from non-charging), from packaged juices - all this is a solid set of dyes, preservatives and sugars in a huge amount. Thirst such drinks are not quenched, on the contrary, they are addictive and desire to drink and drink. And what happens to the body at this moment, it is terrible to imagine! The risk of sugar diabetes increases at times. Fat deposits, as well as excess blood sugar guaranteed. Is there a bottle of cola in the refrigerator? Use it with the mind, pour into the sink - and the pipes are clean, and the stomach is intact, and the health of the baby is in perfect order!
4. But at the same time it is necessary to drink, and drink a lot - if there is no tendency to the edema. 1.5 liters of ordinary water per day - the norm for each person, and especially for the future mother. And in addition, you can drink green or black fastening tea, even coffee - but very in small quantities, with a nonsense desire and with the permission of the doctor. Remember that excess caffeine in the body may adversely affect the development of crumbs.
5. From the above, it is suggested by the obvious conclusion - a prophest Fast Food! Flour, sweet, fat, sweet drinks - all this in large numbers there can be found. Total pregnant women should be avoided.
6. Long live home cooking! Of course, you only eat at home unreal, and very boring. Go with my husband to a restaurant, but prefer proven seats with high-quality cooked food. Feel free, ask a special menu or remove any ingredients from the dish you ordered.
7. Many are broken due to the fact that her husbands do not agree to support a healthy lifestyle, feeding correctly, and demand from their wives "normal" in their opinion of food: in the face, elder, and pleading. There is only one thing here is the patience and the power of will. Remember that the stomach is still lies in it. If he is complete, he will not send you a signal about his hunger. Drink kefir before cooking. Learn from the same piece of meat to cook two dishes at once - my husband and my husband. Modern kitchen will allow this - if you do not have a multicooker, then there is clear the oven? And from the primary means you can always build a water bath. Example - frift husband cutlets. In parallel, from the same stuffing, blind a few things and prepare them for a couple. Madly tasty and no damage from such a dish will not be!
8. In general, if anyone is sitting on a diet, he cannot allow any concerns for himself! But when it comes to a pregnant woman, a small piece of chocolate, eaten by breakfast will only benefit - she will satisfy her little weakness, it will be happy. And the baby inside everything feels, any changes in the mother's mood. The main thing is that everything is harmonious. So, you can do our own, but do it right. Only for breakfast and only in small quantities. And then it does not hurt a small walk in the fresh air or a special sport.
9. Let your doctor calculate the number of calories consumed per day for you - and do not go out for these norms. Drive a diary, writing every trifle, even eaten on the go of nuts. Do not be lazy, before going to bed, consider the general caloric content of each product eaten during the day. You are very surprised how much extra calories is contained in the same snacks on the run!
10. And hence the conclusion - the snacks are needed, but controlled and strictly between the main techniques of food. The scheme is as follows: breakfast, first snack, lunch, second snack, dinner, third snack at will. Portions must be small. Do you remember the rule that you need to get up because of the table, you need a little hungry? This is all because the saturation sense comes on average after 20 minutes after receiving food. It is so much time you need a meal to get to the stomach and he stopped sending a signal about his hunger.

So, with the power mode, everything is more or less understandable. It remains to understand how repelled from the above tips to make a right menu. Let's do it together!

How to lose weight during pregnancy: approximate menu

So, to lose weight during pregnancy, without having hurting the future crumb, you should adhere to approximately such a power scheme:

• Breakfast: omelet in a slow cooker or oven / Any casual except manna, you can with fruit or nuts / cheesery, cooked in the oven. Plus any fruit or fermented product (yogurt, kefir, ryazhenka without additives), green tea.
• First snack: Any fruit, tea.
• Lunch: soup, meat / chicken / fish / with buckwheat / rice / potatoes in mundair / pastry from solid varieties of wheat. Fresh vegetables, fruits, tea.
• Second snack: any milk product.
• Dinner: Meat / Chicken / Fish with fresh or cooked on a pair of vegetables.
• Third snack at will: low-fat cottage cheese or kefir.

So, it is obvious that options may be mass. On the Internet you can find a lot of recipes for cooking meat, fish, chicken, soups, salads, snacks that may not be tasty, but also insanely useful!

How to lose weight during pregnancy without harm

Strictly speaking, if you eat wrong, but it will not work to lose weight. In no way! There is no wonder-pill, magic simulators, super effective drinks ... regardless of gender, age and set Figure 90% depends on the supply! The remaining 10% is a sport and motor activity in general. And for future moms, the percentage of drug dependence increases to 95% - sport will already have a different focus, not to lose weight, but to preserve the muscular corset, to prepare the body to generate activities. Of course, subject to proper nutrition, sport plays a weight loss, but only as an additional method.

However, sport for future mothers means not familiar power loads, but something more easily with another orientation. Such a sport plays a role in weight loss, but such a goal still does not register. From now on, the goal is to maintain health, strengthening the muscular corset and the preparation of the body to the upcoming generic activity as a whole. Nevertheless, sport for pregnant women controls the speed of metabolism, with regular classes, the metabolism is accelerated, and, it means that fat deposits are destroyed.

Strictly speaking, in the concept of "sports for pregnant women" three important components can be distinguished:

1. Gymnastics for pregnant women.
2. Pool.
3. Casual lifestyle.

Let's talk about each component in more detail.

How to lose weight during pregnancy. Gymnastics for pregnant women

So, to correctly lose weight during pregnancy, each future mother should be paid to a special gymnastics. It can yoga, pilates or even dosage strength exercises. The best option will be enrolled in a fitness club, in which such classes are conducted by professional coaches.

This is a great pastime, directed, first of all, to strengthen the health of the future mother and her crumbs. There you can find many like-minded people, exchange with them experiences and all kinds of important information.

The most important thing is that it is impossible to engage in the principle of "one treat, other crowns". Before you go to the fitness center, take the appropriate certificate with permission to enter this classroom. If there are some contraindications, the doctor should warn you, what exercises cannot be done, and you, in turn, should inform the instructor conducting gymnastics.

In such classes, as a rule, the power training is combined with Pilates. Power training implies work with special equipment, with small weights. You can do almost everything, even squeeze! Many exercises can be adapted to a special state of a woman, except the press - and that indirectly he can be involved in himself. Muscles are usually relaxing on Pilates, work in statics, stretch and learn to breathe correctly. At the end of the classes can hold special Kegel exercises - to train the muscles of the pelvic bottom, which takes direct participation in childbirth.

If there is an opportunity, in addition to such group classes, it is better to take one personal training at least once a week. Still, when there are many people, the instructor is not able to devote 100% of their time to every future mother, and when performing any exercise it is important to understand its technique and clearly follow it.

It is for this reason that you should not engage in gym for pregnant houses in front of a TV, or with a non-professional coach. At least, if the future mother itself does not have experience in such exercises. However, if experience allows you to find a whole complex and on the Internet to do at home. But it is necessary to do this only when someone is at home, because pregnancy is an unpredictable state, especially at the moment of loads. Many exercises will require a special inventory home. We recommend paying attention to the phytball (their diameter is selected under the growth of women), light dumbbells (up to 2-5 kg), a rug for classes.

Regardless of where you will train, it is worth paying attention to the fitness - only light transmitting air fabrics, cotton delicate linen, and, of course, comfortable sneakers!

How to lose weight during pregnancy. Swimming pool: Swimming for pregnant women

With extra weight during pregnancy, Lose weight will help, of course, the pool. By the way, the gymnastics for pregnant women can be carried out in it - with special equipment. In this case, the load on all muscle groups is carried out at the expense of water resistance. It is much easier than on land, but the effect is also present. In addition to such loads, it is due to the resistance of water and the massage of the whole body occurs - and this means a good skin tone, its elasticity and smoothness. Blood accelerates, the metabolism is accelerated, harmful slags and toxins are output - as with any massage.

In addition, the essence of even the "deep" pregnant woman with a very big belly, because in water, everything seems easier, because swimming is a great way to unload the tired lower back.

In addition to the gymnastics, special attention should be paid to swimming. But not a simple running from the side to the side, but the most real swimming, in a hat, with breathing delay. Preferably, of course, in the absence of experience, again, do it under the guidance of an experienced trainer.

It is very helpful to swim under water, not only the future mother, because it is so cool its lungs, but also a croching in her belly. The fact is that such swimming with a delay of breathing simulates the situation of childbirth in which the baby also oxygen will come with interruptions. It can be considered this training immediately for two. And in the process of generic activity, the kid is not afraid, but will help his mother that is forces.

How to lose weight during pregnancy. Casual lifestyle

Not everyone has time and money to go to the fitness club and the more regularly swim in the pool. Nevertheless, it is worth trying to do it as much as possible, because nothing can be more important than the health of the future mom and crumbs inside it. Whatever it was, the casual lifestyle of the future mother is decisive in matters, and about the important component of it - proper nutrition - we have already told.

In addition, the future mother must move, the more - the better. Of course, subject to the normal course of its pregnancy and excellent well-being in general. If you have heard somewhere that a woman in the position should sit all the time or lie, then it is only one case - if pregnancy has a really complicated pregnancy, and any careless movement can provoke premature birth. In all other cases, it is necessary to move so much, if possible, as far as well-being will allow. At first bad signs, of course, it is better to take a horizontal position.

So what does this constant movement mean? In addition to regular sports and swimming in the pool, the future mothers should make daily hiking, and the clearer weather and better well-being, the longer you should walk! Of course, only in a good company - you never know what. And if possible, away from the tanned megaznis - the quality oxygen will enter the lungs, the greater the benefit of the baby for the development and nutrition.

By the way, high-quality oxygen in combination with different respiratory techniques has a beneficial effect on all metabolic processes in the body, and the side effect of this is, of course, weight loss. And in combination with a light cardio in the form of hiking, overweight simply will not accumulate.

I lost weight during pregnancy: reviews

It is always interesting before you start, find out if it works? And if the opinions of girlfriends and acquaintances are becoming little, then the Internet comes to help.

And he tells us that a set of weight for pregnancy is a purely individual affair, and the spread ranges from 800 g to 50 kg ... the outcomes of such pregnancies have been different. For example, less than a kilogram for the whole pregnancy gained twin girls, and the secret of those in addition to genetics - their endless love for sports. They were engaged in professionally from childhood - and here's the result. For pregnancy, the muscles were leaving, due to them, weight loss occurred. Babies were born healthy, in weight, of course, less than average. And what is surprising - without adhering to special diets per month after the birth both came to the beautiful "prenatal" form. Because if you do not want to get a lot for the pregnancy and quickly return to the form after childbirth, then get acquainted with this question long before the planning stage of your pregnancy.

It happened that healthy children were born with a lot of weight, and the mother was thin, poorly returned more or less decent forms. All this is a single case as overweight and its disadvantage can significantly affect the health of the mother and the toddler in the harmful way. Therefore, it is worth the standards established by doctors - about 10 kg, plus-minus.

If you see somewhere or hear information that some kind of future mother lost weight during pregnancy, then do not believe - pregnancy is not the time when kilograms are rushing with each other. And if so, what could it cost? Hunger strikes? But how does the child feel in the stomach in such an irresponsible mother?

If the doctor says it's time to sit on a diet-needy suddle! Feedback on the Internet suggest that the proper nutrition helps to slow down with a set of weight, or even slightly throw off. Fly, come in the fresh air, move, engage in sports - if it did not work up to improve the quality of life, now it's time to do it!

Let's summarize

So, to the question "Is it possible to lose weight during pregnancy?" We confidently answer - it is possible, but only extremely careful.

It is worth solving only after the relevant doctor's recommendation and under its total control. A set of weight of the future mother can slow down, or extra kilograms will slightly leave, but do not require more from their body.

Ideally, any situation is easier to prevent than to correct. Therefore, a healthy lifestyle, the right nutrition and sports should always be engaged, and it is advisable to start long before the planning of pregnancy.

Video " Food and Sport during pregnancy »

Hello, dear readers! We all know that pregnant women must "eat for two." I did not score a single kilogram. Four months of toxicosis sent my appetite into knockout. At the postpartum inspection I weighed 8 kg less than before pregnancy. Therefore, anyone who does not know how during pregnancy to lose weight, I advise you to pregnant twins.

I see how hotly discussed on the forums during pregnancy. Many women listening to the media and girlfriends are worried that he will forever change the figure and can not get rid of him without difficulty.

All future mothers are about 9 to 14 kg with one child and from 16 to 21 kg with twins. Why is overweight during pregnancy? Most of it is the result of the fact that a new little man grows in the tummy. The body is also prepared for the new arrival and accumulates fat required for the production of breast milk. By the end of the term we get:

There is no accurate figure of the upper limit, it differs from a woman to a woman and depends on the body mass index. Knowing your weight to pregnancy, growth, you can independently calculate which category you get:

• BMI<18,5 – у вас недостаточная масса и должны набрать около 12,5-18 кг;
• BMI is 18.5-25 \u003d you are within the boundaries of the norm and can afford about 11.5-16 kg;
• CMT is 25-29 - you have an excessive mass and allowed to recover by 7-11.5 kg;
• BMI\u003e 30 - you suffer obesity and can increase weight no more than 6 kg.

What happens if I gain more norm?

When dialing too much, you can encounter high blood pressure, increased load on the cardiovascular system and the spine. What else is expensive during pregnancy?

The future mother may encounter the risk of complications, such as diabetic prosthem, preeclampsia, varicose veins. And it will not be easy to give birth - a cesarean section is required, fraught with large blood loss, the difficulties of rehabilitation, sexual and urinary tract infections.

What happens if I scare less than the norm?

Some mums of thin build give birth to completely healthy babies. But keep in mind that the risk of a child with a low body weight increases by 50%. Such children are more likely to intensive care, have problems with vision, hearing, learning difficulties.

Women enhances the risk of anemia, premature genera and osteoporosis. It may also lead to the fact that the body does not have enough fat reserves that are so important for breastfeeding.

I am ready for two!

No matter how I did not want to talk to you, but the Council of the Serdal Grandmothers, that the pregnant women need to eat for two - this is a myth. Sorry. Incredible, but the child takes everything you need from your body up to the third trimester. How much you need additional kilocalories, so it's about 300 per day, which is equivalent to the 80 g of Cheddar cheese.

It is especially important to type the required number of kilograms when you expect twins. Since they are often born ahead of time, weight is an important indicator of their health. Therefore, with twins, it will take from 3,000 to 3,500 kokalorius per day.

I am not saying that now is an invalid piece of chocolate cake - after all, your body works hard, creating a wonderful baby, so he deserves a reward and now, and then. But do not forget that dialing too much during pregnancy, you will have to work out gastronomic excesses after delivery.

What is better to manage your weight during pregnancy?

It will be correct to keep weight under control. It does not mean that you need to sit on a diet or try to lose weight. If you eat fully, your child does. What should be food during pregnancy?

• Take food 5-6 times a day in small portions.
• Solite food at the end of cooking, salt delays water in the body.
• Limit sweets and calorie snacks: cookies, candy, donuts, potato chips - they contain many calories and few nutrients. Try fresh fruits and yogurt instead.
• Refuse sweetened and carbonated drinks. Choose ordinary or mineral water.

Physical activity and healthy nutrition will make feel better and give you energy charge.

What exercises are best for me now?

It is actually important to continue moving, as this will help the body to best prepare for childbirth, by increasing strength and endurance. You will probably have to go, having heard that now is not the best time to surprise those surrounding the successes on the power simulators jumping on a trampoline or horse riding. Keep an active lifestyle, and do not waste time, Comban sofa.

Here are some ideas what to do to maintain the form and increase the energy level:

1. Walk instead of the bus.
2. Staircase instead of elevator.
3. Go to the park on a lunch break.
4. If you do home work, do it to the music.
5. More often walk with the dog (if it is).

If the doctor does not forbid, sign up into the pool or on yoga classes (Pilates). Just let the coach knows about your position so that he can adapt the exercises for you.

Very well, if you can go there, where there will be many of your like-minded people. Plus, to what you move, there will be a great way to make new girlfriends, which are located on the same period as you.

How do I lose weight after giving birth?

A significant part of the weight will go pretty soon after childbirth. The baby, the placenta and the accumulating water will make you easier to a dozen kilograms. For the rest of the healthy diet in combination with regular exercise - this is the safest way.

But being a mother is quite tedious, breastfeeding and sleepless nights require a lot of energy. Try to be patient - in the end, it took nine months to gain weight, and it is normal to spend the same to reset it again.

The main thing is to listen to your body and appetite. Even looking for ways to lose weight, and with glossy covers teased the photo quickly imprint after the gifts. If you are hungry, then you are hungry. No need to argue with yourself.

Pleasant pregnancy! To new meetings!

Observe how much you need calories. Women who have a normal weight to pregnancy are needed on average 300 additional calories per day during the second and third trimester.

• Women with normal weight should consume from 1900 to 2500 calories per day.
• Eating more calories can lead to an excessive weight set.
• If your weight has been lower or higher than the norm or if you suffered obesity, discuss your calorie needs with your doctor. These needs each person are different. Even if there are some special circumstances that will require weight loss during pregnancy, it is possible that you still need to be needed or leave the same or increase the number of calories that you consume.
• You should also discuss your need for calories with a doctor if you have a multiple pregnancy. Most likely, you will need to consume even more calories if you are pregnant more than one child.

1. Avoid consumption of empty calories and unhealthy food. Empty calories will lead to an excessive weight set, but do not provide your child with the necessary nutrients. Avoid the consumption of empty calories is very important to maintain healthy weight during pregnancy.

   • Avoid products with the addition of sugar and solid fats. They are contained in large quantities in carbonated drinks, desserts, such fatty dairy products as cheese or solid milk and in fat slices of meat.
   • Choose as low-calorie, degreased products, as well as products without adding sugar.
   • Also avoid caffeine, alcohol, raw seafood and potential sources of bacteria.

2. Take vitamins for pregnant women. During pregnancy, your body needs additional nutrients. Vitamins for pregnant women will help you get these nutrients without drinking more calories than it is absolutely necessary.

3. Eat often, in small portions. Many small portions per day instead of three large portions, the tactics recommended by many nutritionists to control the amount of eaten. This method also will also help during pregnancy.

   • Disconnection to food, nausea, heartburn and stomach disorder often do not allow a pregnant woman to eat the whole portion. Small portions (5-6 servings per day) can help digest food and facilitate the situation as a whole. This will especially be relevant as the child will grow and squeeze your digestive system organs.

4. Support a healthy diet rich in vitamins necessary for pregnant women. Special attention is paid to products containing folic acid, as well as products with sufficient protein content, healthy fats, carbohydrates and fiber.

   • Products rich in folic acid include orange juice, strawberry, spinach, broccoli, beans, as well as bread and cereals enriched with folic acid.
   • Start your day with a full breakfast. It will help you feel well throughout the day.
   • Prefer the sources of carbohydrates from solid grain, and not treated with grain, from which white bread is made.
   • High fiber products can help maintain healthy weight and prevent such problems with digestion as constipation. Whole grain, vegetables and beans, as a rule, contain a lot of fiber.
   • Do not forget to eat enough fruits and vegetables.
   • Choose unsaturated "good" fats, such as olive oil, canola oil and peanut butter.

5. Choose healthy food in order to eat. Even if your doctor recommends you to dial a little or lose weight during pregnancy, you can choose a healthy food in order to eat. Choose food, health careful, and not processed food and desserts with a high content of sugar and dairy fats.

   • Instead of ice cream and neck, give preference to a banana cocktail or a degreased sherbet of frozen fruits.
   • Between food can eat nuts and fruits.
   • Instead of white crackers and fatty cheeses, choose crackers from solid grain with a small amount of low-fat cheese.
   • Eggs welded by screwing, wholegrain toast and simple yoghurt, here are other options for snacks that you can choose.
   • Instead of sweet drinks, choose vegetable juices with low sodium content, carbonated water with the addition of a small amount of fruit juice or flavored degreasing or soybean milk.

6. Perform light exercise. Exercise is an important part of the slimming process when you are not pregnant, but they also play an important role in maintaining a healthy weight during pregnancy. Healthy pregnant women should engage in moderate aerobic exercises at least within 2 hours and 30 minutes every week.

   • Exercise also reduce pregnancy pain, improve sleep, regulate emotional health and reduce the risk of complications. They can also help relieve weight after childbirth.
   • Before starting to engage in physical exertion, talk with your doctor. Immediately stop the exercise in the event of vaginal bleeding or premature wastewater.
   • Good versions of physical exertion can serve as moderate walking, swimming, dancing and cycling.
   • Avoid loads in which you can hit your stomach, for example, kickboxing or basketball. Also avoid loads with an increased risk of falling, such as horse riding. Do not engage in snorkeling, as it can lead to accumulation of gas bubbles in the child's blood.

"There are two" - such a phrase is heard quite often many women in a position in relation to themselves. But what if you have overweight? Check out our article and you will learn how to lose weight during pregnancy without any harm.

What is significant for a modern girl, of course, her own health. And if this very girl is in a very interesting position, the desire to be healthy and happy only increases.

In this article, we will reveal the essence of how they still get the desired result for themselves and without harm to the child in weight relief and at the same time be completely calm for both health.

When pregnant really need weight loss

Deviations in the weight in a pregnant girl are the norm, because with each month of pleasant expectation, the weight gradually increases. But the deviation is a quick weight gain, as it can prevent the normal course of your pregnancy.

Why do you need to lose weight of a pregnant girl:

• fast weight gain can cause diabetes and hypertension;
• excess weight does not add attractiveness to any girl;
• excessive kilograms give a greater load on the body, in combination of the weight of the smaller kid, as a result of which the joints of the legs are sick and the back;
• at an excess weight, atherosclerosis can develop, young girls can often notice this disease;
• increased blood pressure, i.e. hypertension, occurs three times more often than people with normal healthy weight;
• people with obesity are very often negative changes in all organs, including heart, liver, kidneys.

Lose weight during pregnancy will be nice for yourself. It will get rid of extra kilograms and will see their reflection in the mirror in the best way, will like others and most importantly.

How to lose weight pregnant woman without harm to a child

To begin with, to start losing a pregnant woman without harm to a child, you just need to start with the simplest:

• get a notebook, better so that she is beautiful and pleased you, in this notebook, write down the initial weight, the date of starting the recovery, so that the result is visually visible in your transformation;
• in the diet, you need to include all carbohydrates, in the form of porridge, apples, fruits, bananas, these are useful carbohydrates that do not raise blood sugar;
• you also need to be pregnant to use pure fresh water, not counting tea that you drink during the day;
• make more often walking in the fresh air, it contributes to the improvement of the body as a whole;
• you can sign up in the pool, it will bring you pleasure, health and a good mood, and it is so important in this interesting and mysterious period of life;
• sometimes you can enjoy the cakes and salty cucumbers, just it is not necessary to get involved.

The main rule, do not use hard diets that are not pregnant, they are not suitable for you. Watch your well-being, use reasonable physical exertion and daily shower.

How to carry out unloading days during pregnancy

The future mommy should be powered correctly and stick to diet so that in the future she and her baby did not arise any complications. After all, you must probably know how to lose weight during pregnancy without harm. For the care of unnecessary kilograms, it is recommended to resort to such a concept as unloading days.

There are a number of things you can do to correctly conduct unloading days.:

• choose products containing carbohydrates, such as legumes, vegetables and dried fruits;
• avoid an excessive amount of sweet products that quickly raise blood sugar levels, which may make you feel the weakness in the body and dizziness;
• instead of choosing high fatty products, you need to prefer a healthy variant, such as potatoes and nuts;
• make sure you get a large amount of protein from beans, nuts and well-cooked meat and eggs, it will help the child grow well;
• try to drink from one and a half to two liters a day, as well as avoid drinks with caffeine.

It is necessary to ensure that the body has a pregnant woman is constantly fed. Also remember, take food is necessary, but its caloric content should be less than usual.

Unloading days can be coordinated with your doctor, because it is although it is small, but stress for the body.

Going out of such days should be slowly, in the process of subsequent days to eat light food in small quantities.

Right meal

The state of the future mother and its baby depends on the correct nutrition. The menu of pregnant women should include all major products and be diverse.

It is very important for every mother to have a clear idea of \u200b\u200bwhat is during pregnancy. The following list of products helps in the development of the child.:

• eat eggs during pregnancy. They are a rich source of protein, which helps in the development of child cells. At least two eggs per day need to eat;
• salmon. Salmon intake during pregnancy is good for the development of the brain and view of the baby. Eat once a week;
• eat beans. The digestion process is usually slowed down during pregnancy, causing hemorrhoids or constipation. Digestive problems can have a negative impact on your child. Therefore, do not forget about the beans for the smooth process of digestion;
• sweet potato. Contains vitamin A and Vitamin C. Vitamin A is necessary for the development of your child's view. Vitamin C helps in the formation of DNA;
• you can eat whole grains of wheat, oats, barley, corn, rye, millet, buckwheat. They are needed to feed pregnant women and full fiber and vitamin E, which help in properly functioning the immune system of the mother and maintain the health of the uterus;
• nuts. Take nuts during pregnancy, this is a great way to give your heart health and helps in the development of your baby's brain;
• eat green leafy vegetables, such as cabbage and spinach. They are a large source of vitamins;
• lean meat. It is low fat meat. It helps to lose weight during pregnancy and suitable for mother health and her child. Lean meat provides them with both proper quantities;
• eat yogurt. It contains calcium and protein. Calcium helps make bones strong;
• fruits. Fresh fruits provide pregnant women and their future child with essential minerals, vitamins, as well as fibers.

It is advisable to consume food in 5-7 receptions. It is necessary to eat slowly. Do not forget to drink more clean water.

Special diet of the last trimester

The last three months of pregnancy are very significant. At this time, the fetus is growing, and therefore a pregnant woman needs special nutrition.

• it is useful to eat more fruits and vegetables, as well as nuts, greens and dairy products;
• you can already switch to light broths and do not resort to heavy food;
• you will need to forget about fast food products, they do not bring any benefit and you will not get vitamin.

Remember, with proper nutrition, especially in the last three months, you will have a healthy and happy kid.