What to do if you gain weight during pregnancy
Weight gain during pregnancy is normal, but how to scientifically manage weight and stay healthy has become a topic of concern to many expectant mothers. The following are popular discussions and practical suggestions on weight management during pregnancy in the past 10 days on the Internet to help you easily cope with the changes in this stage.
1. Scientific standards for weight gain during pregnancy
According to doctor's advice, weight gain during pregnancy needs to be reasonably controlled based on pre-pregnancy BMI. The following is the internationally accepted range of weight gain during pregnancy:
| Pre-pregnancy BMI | Weight gain range (kg) |
|---|---|
| <18.5 (thin) | 12.5-18 |
| 18.5-24.9 (normal) | 11.5-16 |
| 25-29.9 (overweight) | 7-11.5 |
| ≥30 (obesity) | 5-9 |
2. Weight management methods during pregnancy that are hotly discussed on the Internet
1.diet modification: Recently, the "Rainbow Diet" has been widely circulated on social platforms. It is recommended to consume fruits and vegetables of 5 colors every day to ensure balanced nutrition. The following are popular recommended food combinations during pregnancy:
| Meals | Recommended combination |
|---|---|
| breakfast | Whole wheat bread + eggs + avocado + sugar-free soy milk |
| lunch | Multigrain rice + steamed fish + broccoli + seaweed soup |
| Extra meal | Greek yogurt + mixed nuts |
| dinner | Millet porridge + shrimp stir-fried vegetables + tofu |
2.Exercise advice: Recently, the topic #pregnancy exercise on Douyin has been played more than 200 million times. The most popular exercise methods include:
| exercise type | Recommended frequency | Things to note |
|---|---|---|
| Pregnancy yoga | 3-4 times/week | Avoid lying on your back |
| take a walk | 30 minutes a day | Choose a flat road |
| water sports | 2 times/week | The water temperature should not be too high |
3. Weight control points recommended by experts
1.staged control: Weight gain should be controlled at 1-2kg in the first trimester (January to March); about 0.4kg per week in the second trimester (April-June); and about 0.5kg per week in the third trimester (July-September).
2.Be wary of abnormal weight gain: If the following situations occur, you need to seek medical treatment promptly:
| Symptoms | Possible reasons |
|---|---|
| Gaining weight too quickly in a short period of time | Edema/pregnancy-induced hypertension |
| Weight loss instead of gain | Hyperemesis gravidarum/malnutrition |
4. 5 tips that netizens have tested to be effective
1. Use small tableware to control food intake
2. Record diet and weight changes every day
3. Choose low GI foods as staple foods
4. Ensure adequate sleep (7-9 hours)
5. Find “pregnancy friends” to supervise each other
5. Psychological adjustment is equally important
Recently, the Weibo topic #pregnancy body anxiety has been read 130 million times. Experts recommend:
- Accept your body’s natural changes
- Avoid comparing yourself to others
- Focus on your baby's health rather than weight numbers
- Share feelings with your partner
Weight management during pregnancy requires a combination of scientific methods and a good attitude. Remember, moderate weight gain is the guarantee of healthy development of the baby, but excessive anxiety will affect the health of the mother and baby. If you have special circumstances, please be sure to consult a professional doctor.
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