Pregnant women who are overweight: how to lose it?
During pregnancy, a girl gains fat. It serves as a cushion and protection for the baby. What weight is considered overweight? The norm of weight gain is considered to be 9-15 kg. The exceptions include pregnant women carrying more than 1 child and minors. If the figures do not match, there is no need to sound the alarm. It is important to remember about individual peculiarities. Identification of pathologies is the responsibility of the doctor.
Why does overweight come?
The set of extra pounds occurs for several reasons:
- Overeating. The feeling of hunger is regulated by the hypothalamus. With systematic overeating, this area of the brain malfunctions. The body then needs more food to satiate itself. If you don’t use up the energy that you get from food, the “leftovers” go into fatty tissue.
- Low mobility. It happens that pregnant women are treated as a patient. Relatives and friends advise to lie down, rest. Back to the point of consumption and expenditure of energy.
- Disturbances in the work of the endocrine system. This problem is solved with the doctor.
- Genetic predisposition.
- Eating habits. Sometimes they need to be solved with a psychologist.
- Disturbed metabolism.
- Age – 35+.
In addition to the number on the scale, there are symptoms that tell you you are overweight:
- Shortness of breath.
- Increased sweating.
- Increased cellulite.
- Rapid fatigue with physical exertion.
- Pain in the joints and spine.
A gynecologist identifies possible abnormalities during routine examinations. You can also make an appointment to see a doctor yourself.
Heavy weight in pregnant women is dangerous for both the mother and the baby.
For the pregnant woman:
- Threat of preterm labor or miscarriage.
- Increased fatigue, back pain and shortness of breath indicate an excessive load on the internal organs and musculoskeletal system.
- The risk of diseases of the endocrine, cardiovascular, and central nervous system increases.
- Diseases of the veins – thrombophlebitis or varicose veins.
- Reduced hemoglobin.
- Prematurity or miscarriage.
- Urinary tract infections and high blood loss during childbirth.
- Difficulties in a cesarean section.
- Difficult rehabilitation period after childbirth.
For the baby:
- Birth injuries.
- Large birth weight – macrosomia (>4 kg).
- Difficulty in assessing the fetus due to abdominal fat.
- Oxygen deprivation.
- Lack of essential micronutrients and nutrients.
- Abnormal proportions between the head and the pelvis.
- Delays in development mentally and physically.
- High probability of neurological diseases (up to and including seizure syndrome and heart defects).
- Intrauterine death.
- Splitting of the spine.
- Risk of obesity in the long run.
It is not necessary to lose weight if “I have gained so much weight…”. The need to lose weight should be confirmed by a doctor. In the process of losing weight, a comprehensive approach is important.
The food should contain enough vitamins and trace elements.
- Avoid fatty, spicy, smoked and salty foods. Do not force yourself to eat sweets or flour. Reduce the consumption of sauces, crackers, snacks, chips and uncooked foods. Abstain from alcohol and coffee.
- Add fruits and vegetables to your diet. Prefer light soups, lean meat and fish, cereals and fermented milk (in moderate quantities). Drink enough fluids. It is recommended to drink water, fruit juice, compote or green tea. Honey and dried fruits are suitable for snacks.
It is not necessary to go on a strict diet. If you have a craving for salted foods or chips (especially in the position), then you can safely eat them. Why torture yourself? It is important to remember about measure.
You can and should exercise during pregnancy, if your doctor does not prohibit it.
- Walking is useful.
- Swimming. The first few sessions should be spent with a trainer. He will teach you how to breathe and move properly. This will help during childbirth.
- Yoga. Each trimester of pregnancy has its own approach and asanas.
It is important to remember about healthy sleep and tranquility. A calm and sleepy mom will give the baby everything she needs in this moment.
You can learn more about nutrition, exercises, and other nuances at momslab.com. The site’s blog contains useful materials for pregnant and already born girls. The site was created for self-exercise at home. Support is provided by experts in nutrition, obstetrics and gynecology. Questions can be answered here 24/7. The author of the classes is a mom of two children. Her instagram(https://www.instagram.com/ksenia_vlasovaa/) also has helpful posts for pregnant and parenting girls. Her followers share their opinions and tips in the comments.