If you plan to lose weight before pregnancy, here are some suggestions:
Diet:
1. Increase your fruit and vegetable intake: Eat more fresh fruits and vegetables, which are rich in fiber and vitamins and low in calories.
2. Control carbohydrate intake: Reduce the intake of refined grains and sugar foods, and choose whole grains and high-fiber foods.
3. Increase protein intake: Choose lean meat, fish, beans, eggs and other protein-rich foods to help increase the feeling of satiety.
4. Control fat intake: Choose healthy fat sources such as olive oil, nuts and fish oil.
5. Avoid empty-calorie foods: Try to avoid high-sugar, high-fat and high-salt foods, such as candies, pastries, fried foods, etc.
Sports:
1. Aerobic exercise: Performing aerobic exercise such as brisk walking, jogging, swimming, etc. can help burn fat and improve cardiopulmonary function.
2. Gravity training: Gravity training can increase muscle mass, increase basal metabolic rate, and help long-term fat loss.
3. High-intensity interval training (HIIT): High-intensity interval training can effectively burn fat and increase metabolic rate.
4. Yoga or Pilates: These exercises can help shape the body and improve flexibility and balance. .
Please note that when losing fat before pregnancy, you must ensure the health and safety of your diet and exercise. It\’s best to seek advice from your doctor or nutritionist to find out what\’s best for your individual situation.
Healthy lifestyle before pregnancy: diet and exercise can help you lose fat easily:
For women who are preparing to become pregnant, having a healthy lifestyle is very important for the health of themselves and their baby. Here are some diet and exercise suggestions to help you lose weight easily and improve your pre-pregnancy health.
Diet:
1. Increase the intake of vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and fiber, which can provide the nutrients needed by the body and help control weight.
2. Control carbohydrate intake: Choose high-fiber, low-sugar carbohydrates, such as whole grains, oats and vegetables, and avoid excessive sugar and refined carbohydrates.
3. Increase protein intake: Choose protein-rich foods such as lean meat, fish, poultry, beans and nuts to help increase satiety and maintain muscle health.
4. Control fat intake: Choose healthy fat sources, such as olive oil, fish oil and nuts, and avoid too much saturated fat and trans fat.
5. Balanced diet: Arrange three meals reasonably, each meal contains protein, carbohydrates and healthy fats to avoid overeating and excessive hunger.
Sports:
1. Aerobic exercise: Moderate aerobic exercise, such as brisk walking, jogging, swimming, etc., can help burn fat and enhance cardiopulmonary function.
2. Strength training: Moderate strength training, such as weightlifting, yoga, etc., can increase muscle mass and increase metabolic rate.
3. Moderate exercise: Choose moderate exercise intensity and time according to your physical condition to avoid overexertion and injury.
4. Keep exercising: Carry out at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise every week, as well as strength training.
In addition to diet and exercise, you must also maintain good sleep quality and mental health to avoid the negative effects of stress and anxiety on your health. If you have any special circumstances or health concerns, it is recommended to seek medical advice.
