Lose weight and then gain weight: how to take care of your weight if you want to get pregnant

If yesterday we talked about losing weight after giving birth with a sensible and unhurried plan, today we talk about the importance of getting pregnant with a healthy weight. All those women who have a BMI greater than 25 should lose a few kilos prior to pregnancy to start pregnancy with a weight in relation to normal height that allows to achieve a BMI between 19 and 25.

If you plan to seek a pregnancy in the near future you should know the importance of achieving adequate weight, to protect your health and that of the baby that will be developed within your body. We tell you how can you take care of your weight if you want to get pregnant.

Why achieve a healthy weight before pregnancy

A Healthy weight It is recommended for many aspects of our life and is closely linked to our physical, mental and emotional health.

But nevertheless, if you plan to get pregnant Reaching a healthy weight becomes even more important and we tell you why:

1) Increase the chances of pregnancy

Both low weight and obesity cause changes in reproductive capacity and hinder the achievement of conception in the human organism.

He under weight, associated with a low percentage of body fat, can reduce steroid hormones in the body and to preserve life, decrease reproductive functions In the woman. Therefore, achieving an adequate percentage of body fat as well as a healthy weight (not very low) is key.

On the other hand, excess fat or obesity it also produces hormonal alterations and can among other things modify menstrual cycles, increase the risk of suffering from diseases that hinder conception such as polycystic ovarian syndrome or others and therefore it is inadvisable if we are looking to get pregnant.

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2) Help prevent complications

A pregnancy started with low weight can easily be compensated with a greater weight gain during pregnancy. With the presence of obesity at the time of conception results all more complex since a high weight during pregnancy carries different risks.

Specifically, you should take very little weight or lose a few kilos if the obesity It is very marked, but still the risks of varicose veins, hemorrhoids, preeclampsia, gestational diabetes or hypertension increase with excess weight during pregnancy.

Likewise, complications during childbirth can be increased if we are overweight and may be more likely to have a C-section or hemorrhage, among others.

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As if that were not enough, the risks are transferred to the baby since its pregnancy can be negatively influenced by excess fat and the mother's weight as well as, she can suffer damages due to the complications associated with obesity mentioned above, among them, due to premature birth.

3) Protect the health of mother and child

Have a healthy weight before conception and at the time of it predisposes a healthy pregnancy, increases the chances of achieving it and also, benefits the health of the mother and the current and future child.

In the case of the mother, the complications of pregnancy can leave sequelae on her body, not counting the weight problems that may persist after childbirth. greater impact on joints, vascular problems and others.

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In the case of the child, it can be a baby with very low weight if the delivery is premature or overweight at birth and that condition your future chances of having obesity and all that that implies.

For all this, have a healthy weight before becoming pregnant and at the beginning of pregnancy it is essential if we want to enjoy without complications this long-awaited and special stage in life.

How to take care of your weight if you want to get pregnant

To increase the chances of having a healthy pregnancy and giving our baby health beforehand, it is essential that we take care of our weight trying to achieve a body without excess or fat deficit.

good ones weight care tips before pregnancy They are:

  • Control portions of ingested foods, trying to moderate even more those poor quality foods that should eventually be consumed and trying to minimize the intake of added sugars and foods that contain them. Some tips to achieve this include not eating from the container, bringing the dishes already served to the table, recording what was consumed.
  • Cook and eat more at home, reducing the intake of fast food and favoring the control of the quality and quantity of what we put on our plate every day.
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  • Reduce the consumption of ultraprocessed Among which are: industrial pastries, dishes ready to heat and consume, cookies, commercial snacks, sugary soda, cold cuts or sausages, among others.
  • Increase the intake of fresh and seasonal foods They offer the nutrients we need most and have more recommended components for the body such as more fiber, quality proteins, vitamins and minerals.
  • Change refined or white cereals for their integral version that have more fiber and proteins and therefore, have a greater capacity to satisfy us avoiding excessive intake and a constant appetite.

  • Eat always sitting at the table and where possible, without distractions, in order to become aware of what enters our body and thus, prevent excesses when eating.
  • Change the fritters by the oven in order to subtract unnecessary calories and nutrients of poor quality. Baked or cooked and cooled potatoes will always be healthier than those whose cooking was done submerged in oil.
  • Use water as the main drink, limiting to the maximum the intake of alcohol and sugary drinks that are not recommended at any stage of life or even in minimal proportions.
  • Move whenever possible to increase physical activity without this translating into a structured exercise or a sports activity. For example, we can change the elevator for the stairs, passive transport by bicycle, go for a walk instead of watching television, or other activities that add movement to our day to day.
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  • Incorporate the habit of exercisingWell, if we don't do it now, we won't do it after delivery with a baby already at home. The ideal is to spend at least 30 minutes about three times a week to exercise in the way that pleases us, for example: practicing yoga, running, performing pilates or other disciplines incorporating now the exercise into our life to preserve it during pregnancy and after childbirth.

With these tips you can achieve a healthy weight before pregnancy and change habits in favor of a healthier lifestyle that protects you now and during as well as after pregnancy.

It is also always advisable to seek the help of a health professional, and consultation with a dietitian-nutritionist may be advisable.

A menu to lose weight

We suggest a menu that can help you lose weight If you adapt rations and recipes to your particularities and accompany it with physical exercise.

Monday

BreakfastTea or coffee with snack made with low-carb fitness muffins, fresh cheese and tomatoes.
MidmorningFitness bars of oatmeal and nuts.
FoodTacos of lettuce with lentils. Kiwi.
SnackGlass of milk and whole wheat toast with jam without sugar.
DinnerSauteed oriental chicken with vegetables. Pear.

Tuesday

BreakfastBaked eggs on avocado with goat cheese.
MidmorningBowl of milk with oat flakes and fresh pomegranate.
FoodChickpea salad with tomato and tuna belly. Apricot.
SnackGlass of milk and banana and coconut cookies with sunflower seeds.
DinnerThai veal salad. Grapefruit.

Wednesday

BreakfastCouscous with milk and fruits.
MidmorningNatural yogurt with chopped almonds and raisins.
FoodSalad with black beans and potatoes. Apple
SnackTea or coffee with sugar-free fitness cookies.
DinnerMulticolored salad with sauteed salmon. Orange

Thursday

BreakfastGlass of milk and whole grain bread sandwich with seeds with fresh cheese and tomato.
MidmorningPapaya boats with yogurt and cherries.
FoodChicken salad with chickpeas. Kiwi
SnackMilkshake with banana and chia seeds.
DinnerWraps or tacos of lettuce with sauteed veal. Pear.

Friday

BreakfastTwo ingredient pancakes with fresh fruits.
MidmorningMilk with oatmeal and sunflower seeds.
FoodRoasted sweet potato stuffed with quinoa and cheese. Tangerine
SnackGlass of milk with oatmeal and apple cookies.
DinnerHake fillets with crispy lemon, rosemary and thyme with fresh vegetable salad. Figs.

Saturday

BreakfastTea or coffee with pumpkin and oatmeal pancakes with fresh fruits.
MidmorningNatural yogurt with banana and kiwi in pieces.
FoodGrilled turkey breast fillet with white bean salad with assorted tomatoes. Orange
SnackGlass of milk with whole wheat toast with avocado and tomato.
DinnerZucchini ribbons with cockles. Pear

Sunday

BreakfastMuesli Bircher.
MidmorningToasted Pumpkin Pipes
FoodChicken and avocado salad with citrus vinaigrette. Banana.
SnackMilkshake with chia and pear seeds.
DinnerHake with new potatoes and cherry tomatoes. Figs.

Video: How to Train Your Body Not to Gain Weight (March 2024).