When you’re pregnant, it’s important to eat enough to give your developing baby the vital nutrients they need to grow strong. Most doctors encourage women to gain a little weight during their pregnancy, but what should you do if you already have obesity?

肥胖女性患妊娠并发症的风险更大，例如先兆子痫和妊娠糖尿病。他们的婴儿还具有更高的早产和某些出生缺陷的风险。过去，医生不想在怀孕期间为肥胖女性促进体重减轻，因为她们担心会伤害婴儿。但是新的研究表明，肥胖女性可以安全地运动和饮食减轻体重，而不会对婴儿的健康产生任何负面影响。

If you have obesity, you can still have a healthy pregnancy and delivery. Read on to find out tips for how to lose weight safely and effectively during pregnancy.

最近发表在 英国医学杂志 found that women with obesity who were offered diet and exercise counseling during their pregnancy had better outcomes for both mother and baby. The women received information on eating a balanced diet, keeping a food diary, and engaging in light physical activity like walking.

研究发现，这些干预措施，尤其是饮食变化，与先兆子痫的风险降低了33％，妊娠糖尿病风险降低了61％。健康饮食还降低了妊娠高血压和早产的风险。

如果您有肥胖症并且怀孕，怀孕可能是健康生活方式开始新鲜的绝佳机会。

You’re considered to have obesity if you have a body mass index (BMI) of 30 or higher. BMI is calculated using your height and weight. You can enter your information and find out your BMI with an online calculator. If you have obesity, you’re certainly not alone. According to the United States Department of Health and Human Services , 1 in every 3 adult women in the United States has obesity.

Obesity increases your risk of complications during pregnancy. The higher your BMI, the higher your risk of the following:

  • 流产
  • gestational diabetes
  • 高血压和先兆子痫
  • 血块
  • 出生后比平常重的出血

These problems can also happen to any pregnant woman, whether she has obesity or not. But with a higher BMI, the risk increases.

Obesity might also increase the risk of issues for your baby.

Problems for your baby may include:

  • being born early (before 37 weeks)
  • higher birth weight
  • more body fat at birth
  • stillbirth
  • birth defects like spina bifida
  • increased risk of having a chronic condition like heart disease or diabetes later in life

Whatever you do, do it in moderation. Now isn’t the time to experiment with a strict fad diet or an intense exercise program.

Consult with your doctor

Talk to your doctor before you begin an exercise program while pregnant. They can help you come up with a routine and answer any questions you may have. Your doctor can also refer you to a dietitian or trainer for assessment and personalized advice on healthy eating and exercise during pregnancy.

将怀孕视为机会

Pregnancy can be a great time to start an exercise program and change your diet. Pregnant women are more likely to visit their doctor on a regular basis and ask a lot of questions. They also tend to be highly motivated to change their lifestyle in order to keep their baby healthy.

Start slowly

You should start any new exercise slowly, and build up gradually over time. Begin with just five or 10 minutes of exercise each day. Add five more minutes the next week.

您的最终目标是每天保持活跃大约30至45分钟。散步和游泳都是新手运动的人的绝佳选择。他们俩都对关节很温柔。

凯p a journal

An online food journal is a great way to make sure you’re getting adequate nutrients and drinking enough water every day. You can determine whether or not your diet includes too much sugar or sodium, or if it’s lacking in a certain important nutrient. A journal is also a useful tool for tracking your mood and hunger levels.

In addition, a journal is the best way to plan your workout schedule and create a routine that works for you. The sooner you can get into a routine, the better.

Many websites also have a community forum available so you can connect with other people who have similar goals. You can also share fitness routines, recipes, and other tips for keeping up with your new healthy lifestyle.

Avoid empty calories

怀孕期间，适度饮食（或完全切出）：

  • fast food
  • fried food
  • 微波晚餐
  • 苏打
  • pastries
  • 甜点

一个 study , researchers found that changes in diet were more effective than exercise alone in helping women reduce weight gain and improve outcomes for their baby. The women ate a balanced diet with a mix of carbohydrates, protein, and fats, and kept a food diary to make sure they were getting the right nutrients.

Ditch diet fads

Your pregnancy is not the time to try out a new diet fad. These diets are often very calorie-restrictive. They won’t provide your baby with the nutrients they need to stay healthy. In fact, diet fads can be extremely dangerous for your baby if they cause you to lose weight too quickly, or if they only allow you to eat a very small range of foods. Your baby needs a lot of different vitamins, and can’t get them on a restrictive diet. It’s better to look at it as a lifestyle change, not a diet.

Don’t overdo workouts

Moderate intensity physical activity won’t harm your baby. But strenuous exercise can be dangerous during pregnancy. A good rule of thumb is that you should be able to carry on a conversation with a friend comfortably while exercising. If you’re breathing too heavily to talk, then you are probably working out too hard. Listen to your body. If something hurts, stop working out and take a break.

避免任何类型的接触运动或活动可以使您失去平衡并使您跌倒，例如滑雪，骑马或山地自行车。

If you want to cycle, a stationary bicycle is safer than a regular bike.

Take a prenatal supplement

While a healthy, balanced diet contains most of the necessary vitamins and minerals for you and your baby-to-be, taking a prenatal supplement can help fill in any gaps.Prenatal vitaminsdiffer from an adultmultivitamin. They contain more folic acid to prevent neural tube defects and more iron to help prevent anemia.

Prenatal supplements may also help you ward off cravings and overeating because your body won’t feel deprived.

If you have obesity, you can still have a healthy pregnancy. Try to stay active and eat healthy foods. Providing your baby with the vitamins and nutrients they need is more important than the number on the scale. If you can’t lose weight, don’t fret. Just keep up with the healthy eating and moderate exercise, and try to limit weight gain.

Once you’re home with your baby, continue your healthy eating and exercise habits so you can be a healthy mom.