How do I keep in shape during pregnancy

How do I keep in shape during pregnancy? The "dream of fitness" is the obsession that haunts women all their lives throughout pregnancy, what is common for pregnant women in the eastern region is the fat body with a little bloated, but here are some tips to keep you fit during pregnancy.

How do I keep in shape during pregnancy?

• Get enough sleep

Pregnant women suffer from insomnia at night, especially during the third trimester of pregnancy. Try to get some relaxation before bed. Writing down the tasks for the next day may help you maintain a peaceful sleep. Also, staying away from using mobile phones about two hours before bed will guarantee you a deep sleep.

• Watching sports

One of them says: I searched a lot about how to keep fit during pregnancy, but I did not find anything better than sports, which is the opposite of what some women fear to continue exercising after pregnancy, for fear of the health of the fetus, and exaggerate the times of relaxation and rest, but some types of sports can be practiced, With a percentage of caveats due to its usefulness in helping your muscles support your extra weight, strengthening joints in addition to improving blood circulation, for example:

1. Warm up before exercising.
2. Try walking for 30 minutes daily.
3. Avoid strenuous exercise, especially in hot weather.
4. You can also try swimming, as the water will support your increased weight.
5. Avoid sports that involve a risk of falls, such as horse riding, skiing, and cycling.

Some useful exercises during pregnancy:

• Pelvic floor exercises

It aims to strengthen the pelvic muscles that support the bladder, uterus and rectum, as these muscles weaken during pregnancy and childbirth.

• Kegel exercises

A form of pelvic floor exercises that you can do by squeezing and relaxing the muscles in the pelvic and genital area, and it is a type of exercise that does not require going to the gym

• Resistance exercises

Using body weights, barbells, or resistance bands is one of the most effective and effective ways to burn fat during pregnancy.

• Reducing the use of sugar during pregnancy:

The craving for sugar increases, especially during the second half of pregnancy, but it has been found that excessive intake of sugar negatively affects the health of the fetus, especially its memory and IQ.

• Drinking water

Water plays an important role in the development of the child, and helps in the formation of the placenta and the amniotic sac. Not drinking water causes many problems, including: constipation, thirst and hunger, muscle pain and uterine contractions, so doctors recommend drinking 10 glasses of water a day.

• Maintaining rest time

If you are looking for the answer to how to stay fit during pregnancy, listen to your body's call for rest and give it enough rest. Also, make sure you don't waste time for naps.

• Diet check

 You need the nutrients of protein and iron, and the meals that provide you with high protein are meat, fish and beans. You and your child may also need important nutrients, such as: calcium and folic which are available in yogurt, dairy and sardines.

Let's go over things in more detail through some experiments.

One of them recounted, “I lost 15 kilos while I was pregnant, as my experience in losing weight during pregnancy was very successful.” Is this possible with the growing fetus needing food day after day? The only sure way is to follow a healthy diet consisting of all the essential nutrients that the body needs by applying the calorie counting system:

During the first three months:

Keep your calories in the range of 1800:2000 calories per day.

From the fourth month to the sixth month:

A small increase in the number of calories increases in the range of 300 to 350 calories, bringing the total for the day to about 2,200 calories.

From the seventh to the ninth month:

During the last three months, your baby's weight is growing faster, and this does not mean that the content of your plate will grow next to him, but you can increase your consumption of calories within 100 calories, bringing the total calories per day to 2,300 calories.

Foods that are healthy for you and your fetus during pregnancy include:

If you are confused and wondering how to stay fit during pregnancy, here is a list of the best healthy foods for you.

• fruits:

Apples, oranges, blueberries, bananas, and avocados.

• vegetables:

Leafy greens, broccoli, carrots, peppers, and pumpkin.

• Proteins:

Low-fat chicken breast, salmon, egg whites, quinoa and even a safe protein powder during pregnancy.

• Whole grains:

Rice and oats.

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