Tips on how to stay in shape during pregnancy

pregnancy

If you were taking care of your body shape before pregnancy, you should not forget about yourself even while you are carrying your baby. We will tell you how to remain thin during pregnancy and not harm yourself and the future baby. 

Diet and exercise during this period differ from the usual diets for weight loss and sports activities. After all, you need to monitor not only your figure, but also the healthy development of the fetus.

HOW TO STAY IN SHAPE DURING PREGNANCY: NUTRITION

Starting from week 12-13, the level of estrogen rises, and so does the appetite. Therefore, it is so important to monitor your nutrition. This affects the figure and health of the mother, as well as the baby and his weight.

In the first trimester, you need to observe a balanced diet, which is based on proteins and vitamins. The daily caloric value should not exceed 1800 kcal. Thus, you will provide your body with “building material”, and you will not gain fat. Do not increase the caloric value with the sweets.

In the second trimester, the caloric content should be increased to 2100 kcal. Avoid animal fats, and completely replace them with vegetable fats. Reduce the amount of salt to 7-8 g. This will relieve swelling.

In the third trimester, limit the consumption of fatty, salty and fried foods. Have your meat and fish until 15:00, and in the afternoon – cottage cheese casseroles and stewed vegetables. The amount of salt should not exceed 5 g.

RULES THAT HELP MAINTAIN SHAPE: 

  1. Eat in accordance with split meals principle.
  2. Eat 5-6 times a day.
  3. Instead of butter, consume at least 2 tbsp.vegetable fats.
  4. Choose olive or sunflower oil.
  5. Introduce more fruits and vegetables in your diet.
  6. Choose rye bread instead of white bread.
  7. Focus on proteins, like fish, meat, legumes, eggs and dairy products.
  8. Steam your dishes: it’s useful for you and for the baby.
  9. Avoidfast food and marinades.
  10. Increase the amount of carbohydrates through foods that are rich in fiber.
  11. Drink herbal decoctions and teas.This will help you avoid weight gain because of edemas.
  12. Control weight gain.

pregnancy dinner

When composing a menu of allowed products, you need to make sure that the total daily caloric value is distributed as follows:

40% for lunch

10% for dinner

HOW TO STAY SLIM DURING PREGNANCY: PHYSICAL ACTIVITY

Controlled physical activity will also help to maintain your body in a good shape. Get into exercising only after consulting with your doctor.

Safe load are:

  • walking -walk at a moderate pace for 2-3 hours daily;
  • Sufficient load – 2-3 times a week;
  • specialexercises for pregnant women. They will help maintain the elasticity of the muscles;
  • exercises with a fit ball.

exercise for pregnancy

Choose the type of exercises that you like the most. A gain of 12-14 kg is considered natural. With such weight gain, you will quickly regain your shape after pregnancy.