Guide
1
standards for obstetric average weight gain of women during pregnancy is 8-12 kg.Of these, 2.5-4 kg accounted for the child, 800-900 g - on the increased uterus, placenta weighs 500-600 g, 400-500 g - mammary glands, blood volume increases by 1.2-1.5 l weightamniotic fluid and other fluids up to 2.5 kg, while the remaining 2.5 kilograms or more - it's fat.If you keep the weight within the normal range, during childbirth and post-natal leave most of it, and the remainder in the form of accumulated fat is gradually used up in the production of milk for breastfeeding.
2
However, these standards are quite approximate and does not take into account the individual characteristics of individual women.Therefore, to cal
culate its own rules to better focus on the body mass index.To calculate it, divide your weight in kilograms by the squared height in meters.If the result is less than 18.5 is considered insufficient weight, from 18.5 to 25 - normal, 25 to 30 - overweight, and the numbers above 30 says about obesity.Based on this index, determine for yourself the amount of diet and exercise, so as not to go beyond the norm.
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not follow the principle of popular eating for two.The fetus receives nutrients through the fetoplacental blood flow and sufficient for their growth and development provides a number of the usual amount of food that takes the expectant mother.Therefore, do not overeat because extra food threatens excessive deposits around the waist and hips.
4
During pregnancy, eat often, but little by little.It is best to go for 5-6 meals a day diet: Breakfast, lunch, dinner, afternoon tea and dinner.At night, try not to load, but if you really want, then arrange a light snack (yogurt, fruit, a glass of milk).
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Make a menu so as to obtain the necessary amount of protein, fat, carbohydrates, vitamins and minerals.Eat lean meat, fish, poultry, baked or steamed, eat more fresh fruits and vegetables.Avoid fast food, fried food and meats, pickles, products containing preservatives.Limit the bakery, confectionery and other sweets.
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Pregnancy - is a normal physiological condition of the woman, so do not forget about physical activity.More you walk, walk in the fresh air.Consult with your obstetrician whether you can use the pool, engage akvaerobika, gymnastics and yoga for pregnant women.
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By following these simple guidelines during pregnancy, you can maintain your weight within normal limits, and after childbirth Get rid of him without much effort if you breastfeed.In order not to gain extra kilos during breastfeeding, stick to the diet, which are used to during gestation baby, but make allowance for possible allergic reactions in children.
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not start the fight against excess weight immediately after discharge from the hospital.Allow the body to organize their own processes of return to the old form, and 6-8 weeks after the birth of a child enjoy a removal of the remaining deficiencies figures.
9
Do not exhaust yourself with exercise and sport as a young mom enough physical activity, associated with caring for the baby.More walk with your child wear it in a sling, rocking, sitting on fitball.Do simple exercises: squats, kicks, pulling your knees to your chest and pelvis tilts in a supine position - so you will strengthen your abdominal muscles, lower back, buttocks and thighs.
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After a couple of months after giving birth, visit the gynecologist and find out what kinds of sports you can practice.The doctor will evaluate your condition during pregnancy and childbirth, contraindications and recommend possible for you to physical exercise.
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Do not try to lose weight just 10-15 kilograms or more.Put yourself small goals: to lose 1-2 kg, reduce waist 1cm, etc.Remember that you can achieve a stable result, if losing weight and volume a little.