This is an automatically translated article.
During pregnancy, pregnant women need to gain weight to help the fetus grow healthy. However, some pregnant women who are overweight during pregnancy need to lose weight to control weight, avoid affecting the fetus and other health problems.
1. Is it safe for pregnant women to lose weight?
When pregnant, it is natural for pregnant women to gain weight because the body has to nourish the little angel that is growing every day. If you were overweight before you became pregnant, this extra weight can cause fatigue in many different ways.
Normally, the baby weighs about 3-3.5kg, the placenta and amniotic fluid will account for about 1.5kg more. An increase in breast size and an enlarged uterus means that these organs are gaining about 2kg. Body fluids and blood can weigh up to 4kg, while fat and other nutrients make up about 3kg. So, the total weight that a pregnant woman gains during pregnancy ranges from 10-15kg.
During pregnancy, pregnant women are not recommended to diet or lose weight. It is completely normal to lose weight in the first 3 months of pregnancy due to morning sickness or nausea, and pregnant women will gain weight back or even gain more in the next 2 trimesters.
According to many studies, pregnant women who are overweight during pregnancy need to lose weight to reduce the risk of some complications such as preeclampsia and diabetes. However, the weight loss process needs to be monitored by a doctor or medical professional.
Bà bầu muốn giảm cân có an toàn không là thắc mắc của nhiều người
2. How to lose weight safely for pregnant women
Being overweight and obese during pregnancy leads to many health problems for mother and baby, and can cause complications during labor and delivery. However, the rapid weight loss of pregnant women causes a dangerous situation. This is why pregnant women need to know how to lose weight during pregnancy without harming the baby, some weight loss measures for pregnant women such as:
2.1. Finding the right weight If you want to lose weight safely, you need to know the right weight. Even if you are overweight, some pregnant women will still gain weight during pregnancy because of the mindset of "eating a lot to nourish your baby" or "you are eating for two". Therefore, pregnant women should check their current weight, come with a pregnancy chart to calculate the amount of weight you need to gain or lose, and control the weight within the normal range.
In addition, pregnant women should monitor their weight by weighing at the same time of day and on the same scale for consistency. A small note is not to weigh too often to limit unwanted feelings of stress and anxiety.
2.2. If you want to lose weight safely, you need to calculate how many calories your body needs each day to keep you and your baby healthy. Pregnant women need to consume at least 1,700 calories per day. By tracking the amount of food coming in and out of each meal and calculating a little, pregnant women can tell if they are eating more than their body needs.
2.3. Exercise at least 30 minutes a day Pregnant women exercising at a moderate level on a regular basis is a habit that is recommended during pregnancy. This not only helps pregnant women lose weight, but the pain caused by changes in the body will also be reduced. Forms of exercise for pregnant women include walking, yoga or swimming,...
2.4. Drink plenty of water When pregnant, it is very important for pregnant women to drink enough water, especially when pregnant women exercise. Besides, drinking enough water (over 2 liters of water/day) also makes pregnant women feel full and prevents overeating.
2.5. Pregnant women who want to lose weight should eat healthy snacks. Instead of choosing junk food like candy, pregnant women should switch to healthier options like fruits, vegetables and sprouts. Pregnant women should also prioritize whole grains and whole-wheat bread with low-fat milk. Choose foods that are good sources of folate, such as spinach and beans, and strawberries. To start a new day and have enough energy for a long day, pregnant women should eat a full breakfast instead of just eating breakfast.
Here is a suggested list of foods that pregnant women should avoid to control their pregnancy weight:
Foods that contain chemical sugars and artificial sweeteners; Drinks and foods that contain a lot of sugar; Junk food like candy, cookies, chips and ice cream. Occasionally, pregnant women can eat these dishes if they feel too hungry, but don't make this a habit; Salt causes the body to retain water which leads to weight gain. Therefore, pregnant women need to limit adding too much salt to food when cooking or not eating foods that are too salty (when eating out). 2.6. If you are hungry but do not want to eat, you can change the meal by eating 6 small meals instead of 3 large meals. This can help pregnant women control the amount of calories consumed in each meal, and at the same time limit the digestive system discomfort caused by the developing fetus inside, such as heartburn, indigestion. ,...
2.7. Vitamin supplements for pregnant women Besides supplementing nutrients with food, pregnant women can take vitamin supplements in the form of tablets with the advice of a doctor. These supplements will help pregnant women meet their nutritional needs without having to consume more food than necessary.
Bà bầu muốn giảm cân nên ăn vặt lành mạnh
3. Impact of pregnant women's weight loss on the fetus
Excessive weight loss can be counterproductive and negatively impact the health of both mother and baby. Unhealthy weight loss often occurs from the start of pregnancy until the end of the first trimester, mainly due to morning sickness. Improper weight loss during pregnancy can cause a number of problems such as:
Low amount of amniotic fluid; The infant's size is below the norm; Poorly developed cognitive function in infants; Newborns born with low birth weight due to lack of nutrition; Increased likelihood of miscarriage in the first 3 months is related to anorexia, pregnant women are hungry but do not want to eat; Feeling tired all the time and prone to pregnancy infections. In summary, being overweight during pregnancy or gaining weight too quickly during pregnancy increases the risk of some complications such as pre-eclampsia, diabetes, etc. It is important to lose weight and control it properly to prevent health problems for both mother and baby.
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