Contents:
- Medical Video: HOW I LOST WEIGHT DURING PREGNANCY || Pregnancy Weight Loss Tips
- How much weight gain during pregnancy should it be?
- What causes weight gain during pregnancy?
- What is the danger if you gain too much weight during pregnancy?
- What can be done to maintain weight during pregnancy
- 1. Choose healthy foods
- 2. Avoid processed foods
- 3. Calculate and pay attention to the food calories consumed
- 4. Cooking at home
- 5. Do regular exercise
Medical Video: HOW I LOST WEIGHT DURING PREGNANCY || Pregnancy Weight Loss Tips
Weight during pregnancy is an important thing that must be considered. The amount of weight gain during pregnancy can affect the health of the pregnancy and the health of the baby who is born later.
How much weight gain during pregnancy should it be?
Weight gain can be calculated based on the body mass index (BMI) of each pregnant woman. The recommended increase in the amount of body weight depends on several situations and conditions in the mother, namely:
- Mothers who have a normal BMI should at least increase their weight between 11 and 16 kg during pregnancy.
- Mothers who experience overweight It is recommended to increase body weight not exceeding 6 to 10 kg during pregnancy.
- While mothers who at first had a lack of weight, should increase their weight, which is around 12 to 18 kg during pregnancy.
- If you are thought to contain twins, then the increase in weight that must be achieved during pregnancy is 16 to 24 kg.
What causes weight gain during pregnancy?
The weight of a baby in the womb may only be 3 to 3.6 kg. But weight gain during pregnancy usually exceeds that number. This is caused by various things such as, the womb that widened causing weight gain as much as 1 kg, the baby's placenta can reach at least 0.7 kg, amniotic fluid in the mother equivalent to 1 kg, fat deposits in pregnant women as much as 2.7 to 3.6 kg, and the increase in blood flow and the amount of fluid can also increase maternal weight by 2.8 to 3.6 kg.
What is the danger if you gain too much weight during pregnancy?
Many people think that when you are pregnant, you have to eat portions double because eating for two people. There is nothing wrong with that, but this assumption can make pregnant women tend to eat a large portion. In fact, weight greatly affects when pregnancy occurs. Weight gain is common, even in some women who are underweight and underweight when pregnant. But what about the mother who before her pregnancy is obese or overweight?
A survey in the world states that as many as 15 to 20% of pregnant women are obese or overweight. In fact, obesity that occurs during pregnancy can pose a danger to the health of the fetus, such as miscarriage and stillbirth. While the impact on mothers is increasing the risk of pre-eclampsia, gestational diabetes, and hypertension. In addition, mothers who are obese during pregnancy are also at risk of giving birth to a child with a large birth weight, when adults later, children are also at risk for degenerative diseases.
What can be done to maintain weight during pregnancy
To reduce this risk, then pregnant women who have previously experienced overweight, must maintain food and pattern of life so that his weight does not increase dramatically. It is better to focus on choosing food, physical activity, and adequate rest. Here are tips for those of you who want to gain weight while pregnant but not excessive:
1. Choose healthy foods
Choose fresh fruits and vegetables. You can process it and make it a meal interlude. Eat wheat-based breads and cereals, which can help and maintain your digestion because of high fiber. Choose low-fat milk products, at least you consume 4 glasses of milk a day.
2. Avoid processed foods
Packaged foods and drinks usually contain high artificial sugar. Also avoid foods and drinks that are high in sodium and other additives. It is not recommended to eat snacks like snack snacks, sweets, ice cream, etc., in large quantities. Avoid trans fat fat, by reducing fried foods.
3. Calculate and pay attention to the food calories consumed
If you want to eat outside the house, then before eating you better know the calories, fat levels, sugar, and salt in the food you will consume. By paying attention to the calories consumed each meal, you will tend to choose those that are low in calories and don't overeat. Avoid junk food, it's better to order foods like salads, vegetables or soup.
4. Cooking at home
Do not use large amounts of oil when cooking at home, avoid cooking by frying. Cook by sautéing, boiling or with steam is a better choice than frying.
5. Do regular exercise
Even if you're pregnant, that doesn't mean you can't do sports. You can do safe sports such as walking, swimming, or even yoga specifically for pregnant women.
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