One of the most common fears of pregnant women is to put on too much weight during pregnancy and, worse still, keep extra pounds after childbirth. To avoid the problem, orthopedists and nutritionists say that it is important to discourage the idea that we have to eat for two. The increase of 9 to 12 pounds is normal. Gaining a weight beyond that can be bad for both mother and baby.
How to avoid getting fat during pregnancy
And nothing prevents it from doing gymnastics. "We simply adapt the exercises to your new condition." There are many who explain that the pregnant woman can even do weight training, always under proper supervision and care, of course, as this is another way to avoid getting fat during the months of pregnancy.
Preferably the light exercises are more suitable, not to lose the tone and stretches to maintain the balance, that will be affected with the new weight in the belly, favoring problems of column.
How to avoid getting fat during pregnancy
Next, know these 15 tips that professionals recommend to future moms to spend nine months lavishing health and avoid getting fat during pregnancy.
1. Avoid carbohydrates
Try to eat every 3 hours, avoid eating large amounts of refined carbohydrates and fats that can cause excessive weight gain, in addition to carrying the risk of other diseases.
2. Avoid Flours
To avoid morning sickness, stop eating dry foods (flour, biscuits, and refined flour products), it is preferable that you add to your diet live foods that provide your body with nutrients that are easier to digest and keep you hydrated Natural way.
3. Consume whole foods
Whole foods are excellent sources of B vitamins, which are essential to minimize discomfort with motion sickness.
4. More calcium in your diet
Consume calcium through foods such as hazelnuts and almonds, spinach and green leafy vegetables, determinants to provide minerals to ensure the health of the mother's bones.
5. Foods that contribute iron
Do not forget iron to prevent anemia. You can find it in Legumes: chickpeas, lentils, peas, lentil sprouts, green leafy vegetables.
6. Take enough folic acid
Include in your diet foods rich in folic acid (dark green leaves), because it ensures the formation of the baby's neural tube.
7. Fish consumption
Eat fish fillet. In addition to giving the sensation of satiety, such food guarantees enough protein for the baby and even helps to give elasticity to the skin, avoiding stretch marks.
8. Consume good amount of liquids
To avoid the swelling, common in the last trimester, it is important to ingest enough liquid and moderate salt intake, it is advisable to consume sea salt instead of the traditional salt to avoid also the retention of liquids.
9. Eat more live foods
Your dish should be well colored, indicating the variety of nutrients, the use of salads, foods with fiber and good assimilation for the body are recommended.
10. Eat Quietly
Prepare your meals calmly, without hurry when swallowing the food. This facilitates your digestion and prevents you from eating more than hunger really requires.
11. Avoid fake diet foods
Be careful of diet foods and sweeteners. They contain chemicals. It is advisable to use natural sweeteners.
12. Avoid fats
Avoid foods that contain a lot of fat, such as sour cream and some types of red meats and sausages.
13. Remove the fried foods from your diet during the nine months
These foods will only make you fat, therefore they have a type of fat that is not used by the body, or your baby.
14. Practice aerobic exercises
It is ideal to keep in action all the muscles of your body and without causing any type of impact that could endanger the baby;
15. Stretching
This helps to maintain the balance of your body and prevents overloads in the spine.
