Hello everyone, I am Sun Yi, and everyone calls me Jojo. I am a master of medicine, an attending doctor of obstetrics and gynecology, and a multi-platform health blogger. I am committed to sharing popular science knowledge on women’s health.
Many female stars have no difference in body shape from before pregnancy after giving birth to their babies. Many expectant mothers are envious and wonder if stars have the secret of “having a long baby but not a long meat”!
[Long fetus does not grow meat] That is, the meat only grows on the baby during pregnancy, but the pregnant mother does not grow fat. In fact, the absolute long fetus does not grow meat, and there is basically no drop in the real world.
Because proper weight gain during pregnancy is conducive to the development of the baby and also prepares the mother for childbirth.
But, don’t be disheartened.
Controlling the appropriate weight growth during pregnancy and recovering the body more quickly after delivery is another interpretation of [long fetus but not meat].
From this point of view, it is not a very difficult thing to [have a long baby but not a long meat], nor is it exclusive to female stars.
Needless to say, today I will release the three secrets of those female stars.
Tip 1: Understand how much weight gain during pregnancy is reasonable?
With the increase of gestational age, fetal development, uterus enlargement, interstitial fluid increase, blood volume increase, plus placental amniotic fluid growth, resulting in expectant mother’s weight increase. However, this is also the adaptive adjustment of our body during pregnancy.
Therefore, don’t feel chagrined because of weight gain during pregnancy. On the contrary, weight gain during pregnancy is an important reference index for our obstetricians to measure maternal and infant health during childbirth examination.
Then the amount of weight gain during pregnancy is a reasonable range, which is determined by the body mass index before pregnancy. Body mass index is divided by the kilogram of body weight divided by the square of height (in meters).
For example, for mothers with normal weight before pregnancy, it is better not to gain weight during the first 4 months of pregnancy, and the balance of weight gain during pregnancy will slowly increase in the late pregnancy.
The average weekly weight gain should be controlled at about 450 g, not more than 500 g. Under normal circumstances, the expectant mother will gain 12.5 kg during pregnancy, lose 50% of the weight gained during pregnancy within 6 weeks of delivery, and lose the remaining weight gained within half a year.
Secret 2: Clear energy intake control, balanced and reasonable diet
If you want to gain less weight during pregnancy, you should pay attention to your diet.
There is a principle of diet during pregnancy called balanced, comprehensive, healthy and moderate. It is recommended that all expectant mothers eat less and more than 7 ~ 8 full meals.
Because the baby needs less nutrition and energy in the first 4 months of pregnancy, it does not need additional energy, and it can follow a healthy diet in the past. After 4 months of pregnancy, you can increase 200 kcal of calories per day on the basis of before pregnancy.
Many mothers do not control their weight well during pregnancy. One of the important reasons is that they remember to eat more but forget to eat less.
Excessive calories in the overall diet are an important cause of obesity during pregnancy. For example, 200 Kcal is equivalent to a glass of milk and a banana, which is not much.
According to the weight before pregnancy, the pregnant mother takes 200 ~ 450 g of staple food every day, accounting for 50 ~ 60% of the total energy in the stomach.
In terms of staple food, it is recommended to match coarse and fine grains.
Appropriate increase of coarse grains such as brown rice, black beans, corn, coix seed, millet, etc. Because coarse grains are rich in dietary fiber, which can reduce the absorption of sugar and fat, control blood sugar level, and prevent and improve constipation.
However, the more coarse grains, the better. Generally, it is more appropriate to cook with a ratio of about 1: 1.
In the second and third trimester of pregnancy, a variety of high-quality proteins such as fish, poultry, eggs, lean meat and dairy products are added. Eat 2-3 portions of meat a day, each containing 85 g of meat and 115 g of fish.
Fat accounts for 25% ~ 30% of dietary calories, so you can eat more fish and aquatic products, especially deep sea fish.
In terms of diet, we should also remember that the daily intake of fruits is about 200 g to 400 g (an apple is almost 200 g). The variety of fruits can be diversified, but the total amount should not exceed the standard.
Many pregnant mothers do not have good blood sugar control during pregnancy, and the important reason for their soaring weight is that they eat too much fruit.
If the mother has strict physical requirements, she can make a diet diary during pregnancy, record the diet and weight gain, and adjust the diet according to the fetal development and her own weight gain.
Tip 3: Keep your mouth shut and keep your legs open.
Another element of wanting [to have a long fetus but not a long meat] is to take one’s legs.
Start safe moderate intensity exercise in the middle and third trimester of pregnancy, 30-60 minutes a day according to the physical condition. Exercise can not only relieve physical discomfort such as waist soreness during pregnancy, but also improve sleep, control blood sugar and weight gain.
The choice of exercise during pregnancy can be made according to one’s own preferences. The recommended ones are walking, dancing slowly, gymnastics and yoga for pregnant women, swimming and Kegel exercise, etc.
However, pregnancy is not suitable for dangerous sports that are easy to fall down, lose balance or damage our abdomen, such as jumping, shaking, ball games, climbing, standing for a long time, skiing and skating, etc.
Avoid diving during pregnancy because water pressure may cause bubbles to enter the fetal blood flow.
Exercise during pregnancy should make the body feel slightly sweaty and the heart rate is slightly accelerated.
When exercising, you can talk continuously without stopping to pant, which indicates that the intensity of exercise is just right. If you are asthmatic during exercise and even have difficulty speaking, you should reduce the amount of exercise and adjust until you feel comfortable.
If the pregnant mother who exercises regularly before pregnancy is not recommended to increase the amount of activity before the 14th week of pregnancy. However, the amount of exercise should be increased during the 4th to 6th months of pregnancy, because the fetus is relatively stable at this time and the pregnant mother is more energetic.
When pregnant for 7 ~ 9 months, the pregnant mother will be prone to fatigue and the amount of exercise can be appropriately reduced.
Remember to warm up before and after exercise. If vaginal bleeding, fluid flow, abdominal pain, calf pain, dizziness and other symptoms occur during exercise, stop exercise immediately and seek medical treatment in time.
After learning these three tips, do you think [having a baby but not a meat] is not a distant dream? Shut up and keep your legs open, raise children scientifically and live a healthy life! You can also be as beautiful as a female star after giving birth ~