Would you like to lose weight during pregnancy, know dear that it is not uncommon for you to lose weight and move toward rebalancing food, however, losing weight during pregnancy can be harmful if you do not do it right. Then some recommendations should be followed in order to lose the weight of the pregnant woman and not to endanger her health or the health of her baby. Dr. Ahmed Al-Jazzar, a gynecology and obstetric consultant, said that any woman can lose weight during pregnancy? If you want to lose weight during pregnancy, it is necessary to start seeking the advice of a doctor and a gynecologist. It is also possible to consult a dietitian for additional help. Professionals can guide the person who wants to lose weight and give some advice.
Tips for losing weight during pregnancy
In all cases, a pregnant woman who wants to lose weight is recommended to make a gradual loss instead of a sudden weight loss. More specifically, pregnant women who can lose weight are overweight and have a BMI greater than 30. Additionally, for some women, being overweight during pregnancy may have harmful consequences.
Harmful consequences for pregnant women overweight
In fact, being overweight can lead to premature birth, cesarean delivery, or diabetes during pregnancy and sleep apnea. Please note that this will not necessarily be the case for all women. However, it is still important to consider a BMI and consult a doctor when a pregnant woman wants to lose weight during pregnancy. For a pregnant woman with a normal BMI, there is no need to lose weight. Besides, much of the weight loss of a person with a normal structure can be harmful not only to the health of the pregnant woman but also to the health of the child.
Pregnant woman''s diet
You should know that pregnancy is not a reason to eat twice or more of your appetite. If you want to lose weight during pregnancy, it is clear that you get the right amount of food to receive the nutritional intake necessary for good health. Therefore, do not overeat the pregnant woman and reduce the amount of food that is eaten. Placing a few parts on your boards, while allowing yourself the amount to fill it, effectively allows you to lose weight.
On the other hand, it is highly recommended to prefer foods with specific nutritional properties. In fact, prefer good fats, vegetables and fruits, beware of eating only vegetables and fruits! Eating starchy foods and protein is especially important during pregnancy. Also, hard-to-eat food, like bread, should not be placed. On the other hand, eliminating or reducing anything very greasy and sweet, like everything in fast food in general, is undoubtedly beneficial. These foods do not bring anything nutritionally interesting and, on the contrary, have been shown to be harmful to health. Finally, it is recommended to drink plenty of water. A dietitian can a program for you.
People with lactose intolerance may be able to tolerate yogurt, especially probiotic yogurt. Taking probiotic supplements during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies, so be sure to put these foods in your diet.
1- Water: During pregnancy, the volume of blood increases by up to 1.5 liters or about 50 ounces. Therefore, it is important to stay hydrated properly, the fetus usually gets everything it needs, but if you do not see the amount of water you are drinking, you may develop dehydration, symptoms of mild dehydration include headache, anxiety, fatigue, bad mood and low memory, it may help increase your water consumption To reduce constipation and reduce the risk of urinary tract infections, which are common during pregnancy, general guidelines recommend drinking about 68 ounces or two liters of water per day, but the amount varies depending on the individual.
2- Legumes: This group includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent plant sources of fiber, protein, iron, folic acid (B9) and calcium, and everything your body needs most during pregnancy. Folic acid is one of the B vitamins (B9) It is very important for the health of the mother and the fetus, especially during the first three months, however, most pregnant women do not consume enough folic acid, and this has been linked to an increased risk of neural tube defects and low birth weight. Insufficient intake of folic acid may also cause your child to become more susceptible to infections and diseases later in life. Legumes contain large amounts of folate. One cup of lentils, chickpeas, and black beans may provide 65 to 90%, moreover, legumes are generally high in fiber. Some varieties also contain high levels of iron, magnesium and potassium.
3- Sweet potatoes: Sweet potatoes are very rich in beta-carotene, which is a plant compound that is converted into vitamin A in your body. Vitamin A is necessary for growth and differentiation between most cells and tissues. It is very important for the healthy development of the fetus. Pregnant women are generally advised to increase their intake of vitamin A by 10 - 40%. However, it is also advised to avoid using very large amounts of animal vitamin A sources, which may cause toxicity when ingested in large quantities, so Beta-carotene is a very important source of vitamin A for pregnant women. Sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve the health of the digestive system.
4- Salmon: Salmon is very rich in essential omega-3 fatty acids. Most people, including pregnant women, do not get enough omega-3s through their diet. Omega-3 fatty acids are essential during pregnancy, especially omega-3 fatty acids. Long-chain DHA and EPA, found in large quantities in seafood, and help build the fetus’s brain and eye, however, pregnant women are generally advised to limit seafood intake twice a week, due to mercury and other pollutants present in fatty fish
5- Eggs: Eggs are the ultimate healthy food, because it contains little of all the nutrients you need, a large egg contains 77 calories, in addition to protein and high-quality fats. It also contains many vitamins and minerals, eggs are a great source of choline. Choline is necessary for many processes in the body, including brain development and health, a food survey in the U.S. showed that more than 90% of people consume less than the recommended amount of choline, low choline intake during pregnancy may increase the risk of neural tube defects, It may lead to decreased brain function in the fetus. A single, complete egg contains about 113 mg of choline.
For these reasons, do not put in place a strict diet during pregnancy
Be careful not to become a nutritional deficiency. The risk of losing weight during pregnancy depends on the nutritional deficiency it can generate for pregnant women and their babies. To avoid this, do not set a strict diet but choose to rebalance the food. More specifically, losing weight depends on modifying one''s diet by following recommendations while aligning with one''s desires. It is really important not to completely prevent yourself from the types of food that are difficult to dispense at the present time so that rehabilitation is gradual. A sudden change in the diet can actually generate deficiencies.
Moreover, it seems important to note that the quantities required are not the same during pregnancy So they do not fall undernourished. More specifically, during the first six months of pregnancy, a pregnant woman should consume 2,000 calories per day on average. In contrast, in the past three months, 2,200 calories a day are needed. Thus, by consuming the daily amount of calories needed, through a varied diet, undernutrition is avoided.
Choose an appropriate sport during pregnancy
Exercise is not prohibited during pregnancy, on the contrary Unless the doctor objects. In fact, it is highly recommended to do physical activity to keep you fit and lose weight. It is still important to adapt the sport to your situation and not choose a very surprising sport. There are especially sports for pregnant women, these physical activities are gentle and moderate in intensity.
Among these sports, we find, for example, walking. If you especially love water, swimming or water aerobics can be perfect. And yoga as well, especially if you want to combine physical activity with relaxation. In any case, it is necessary not to make intense efforts and do the speed that suits you. For weight loss during pregnancy, seek the advice of a sports coach. You can also register for light sport classes for pregnant women.
