It is of course wonderful to put such a small hummeltje on the world. It is only sometimes annoying that you have a small 'gift' left: the pregnancy silos. Some women only get 8 kilos, but other women have to do with 20 kilos of extra meat on the hook. How can you do that pregnancy silos limit and how can you lose weight after pregnancy? You read it in this blog!
Limiting pregnancy silos
It used to be said that you have to eat for 2 during your pregnancy. Unfortunately, that is not true. Especially in the first 3 months it is absolutely not necessary to eat more than you need as a woman. This can sometimes be very difficult, especially if you are bothered by binge eating or are constantly looking for something tasty. It is very easy to use pregnancy as an excuse, but if you eat a lot of extra, you're gonna get there later regret guaranteed.
Do you fancy something tasty, then eat something healthy. Think of a piece of fruit, wholemeal butter ham, wholemeal cracker or some snack vegetables. Try to distract yourself so that you do not think about it anymore.
In addition, it is important that you keep moving. Try to keep as a guideline that you move at least 2.5 hours per week. This does not have to be sports in the gym. Walking, cycling, gardening, swimming or vacuuming also belong here. What matters is that your heart rate is higher, but you do not have to be out of breath.
Some sports can be better avoided during pregnancy such as contact sports. Read more about sports during pregnancy here.
Do not go lines during pregnancy!
It is important that you do not eat too much, but also not too little, during your pregnancy. When you are 4 months pregnant, you need slightly more kilocalories. But since you are also moving less and less, you do not have to compensate for that. Eat varied and sufficient.
Lines during your pregnancy is a very bad idea. Because you do not get enough nutrients, your baby may not grow well. In addition, this shortage of nutrients ensures that you can become extremely tired. Do not eat too little. This means eating something healthy when you are hungry. For example fruit, vegetables or whole grain products. In addition, leave the sugary and fatty products. If you do that, it saves a lot.
How much do women get during pregnancy?
On average, women can arrive at about 10 to 15 kilos during pregnancy. But there are enough women who arrive around 20 kilos. The more pregnancy silos you collect during pregnancy, the longer it takes you to get back to your old weight. If you get 12 kilos heavier during pregnancy, those kilos consist of:
|Amniotic fluid||2 kilos|
|Weight baby||Approximately 3.5 kilos|
|Extra blood||2 kilos|
|Extra fat||3 kilos|
|Extra chest||0.5 kilos|
Also read this blog: How can you limit the weight gain during pregnancy?
How quickly the pregnancy silos lost?
How fast you are back on your old weight is difficult to say. It depends on how much weight you arrive during pregnancy, how your body recovers after pregnancy (ontzwangeren) and possibly also whether you are breastfeeding or not. Some women are back on weight after a few months, other women take painfully long.
Do you want to lose weight after pregnancy? In any case, never immediately go on a strict diet after delivery. Your body needs energy to recover. So set the weight off for another two to three months. Sometimes it helps to eat just enough and healthy. Let the fatty snacks and sugary foods stand and eat healthy products such as fruit, vegetables and whole grain products. The first kilos will then gradually go off.
After 3 months you can lose weight, but following a strict diet is never good for you. You can do more exercise. Read here about sports after pregnancy.
Pregnancy silos and breastfeeding
Breastfeeding can help to get to the old weight faster. This is because breastfeeding women burn more than 300 to 500 kilocalories every day. If you are breastfeeding, it is not good for your baby to go on a strict diet. Then potentially hazardous waste can get into your breast milk. Milk production can also decrease.
As long as you listen to your body (so eat when you are really hungry and do not eat when you are not really hungry) you will slowly lose weight. Half a kilo per week is more than enough.
Also read the blog, breastfeeding and losing weight is that allowed?
What can you eat after pregnancy?
It is best to lose weight in a healthy way after the pregnancy. This means that you eat healthy and enough so that you get all the nutrients, but still get a little less than you need. In this way you create a so-called negative energy balance and you can lose weight.
Take a look at the website of the nutrition center. In the disc of five is indicated exactly what you can eat to get all vitamins and minerals. If you eat exactly that, drink at least 1.5 liters of fluid a day and leave sugar and fatty snacks, you can simply lose weight.
Pregnancy silos do not go away
The first step is healthy, but sufficient food. For example, according to the disk of five. If this does not succeed in losing weight, it can help to move more. Start with 2.5 hours of moderate intensive exercise. This means that your heart rate is clearly increased, you can still talk but can not sing.
Examples of exercise: walking (going on well), cycling, gardening, vacuuming, mopping, swimming or dancing. If this succeeds, you can expand it further. For example, with half an hour of intensive exercise twice a week (you can no longer talk) and also 2 to 3 times a week exercises to strengthen your muscles. Stronger muscles are good for your health. They ensure that your posture improves and your metabolism is accelerated.
First try to get rid of the pregnancy baskets with more exercise and not by drastically eating less. Make sure you do not compensate for exercise with more food. Keep on eating healthy, for example according to the disc of five, and also perform sports without having to 'eat' a lot.
If it still is not possible to lose weight after the pregnancy, you can get help from a dietitian or weight consultant.