Pregnancy Guide

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Admin2025-11-18
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Second Trimester Weight Management Guide ​

The second trimester (13-28 weeks) is a critical period for rapid weight gain. Scientific weight management is crucial for maternal and infant health.

Second Trimester Weight Gain Standards ​

Weight gain suggestions based on pre-pregnancy BMI index:

Underweight (BMI < 18.5) ​

  • Total Gain Goal: 12.5-18 kg
  • Second Trimester Gain: About 5-7 kg
  • Weekly Gain: 0.4-0.5 kg

Normal Weight (BMI 18.5-24.9) ​

  • Total Gain Goal: 11.5-16 kg
  • Second Trimester Gain: About 4-6 kg
  • Weekly Gain: 0.3-0.4 kg

Overweight (BMI 25-29.9) ​

  • Total Gain Goal: 7-11.5 kg
  • Second Trimester Gain: About 3-5 kg
  • Weekly Gain: 0.2-0.3 kg

Obese (BMI ≥ 30) ​

  • Total Gain Goal: 5-9 kg
  • Second Trimester Gain: About 2-3 kg
  • Weekly Gain: 0.1-0.2 kg

Weight Distribution ​

The weight gained in the second trimester is roughly distributed as follows:

  • Fetus: About 1-1.5 kg
  • Placenta: About 0.3-0.5 kg
  • Amniotic Fluid: About 0.3-0.5 kg
  • Uterine Enlargement: About 0.5-0.8 kg
  • Increased Blood Volume: About 1-1.5 kg
  • Breast Tissue: About 0.3-0.5 kg
  • Maternal Fat Stores: About 1-2 kg

Scientific Diet Management ​

Second Trimester Nutritional Needs ​

Daily Calorie Needs ​

  • Basal Metabolism: About 1800-2000 calories
  • Second Trimester Increase: About +300-350 calories
  • Total Need: About 2100-2350 calories

Macronutrient Distribution ​

  • Carbohydrates: 45-55% (Choose complex carbs)
  • Protein: 15-25% (Increase 15 g daily)
  • Fat: 20-35% (Choose healthy fats)

Meal Plan Suggestions ​

Breakfast (About 25%) ​

  • Whole grain staple (oats, whole wheat bread)
  • High-quality protein (eggs, milk, yogurt)
  • Fresh fruit or vegetables
  • Small amount of nuts

Morning Snack (About 10%) ​

  • 1 serving of fruit
  • Small amount of nuts
  • Yogurt or milk

Lunch (About 30%) ​

  • Grain staple (brown rice, whole wheat pasta)
  • High-quality protein (lean meat, fish, soy products)
  • Plenty of vegetables (at least 2 kinds)
  • Small amount of soup

Afternoon Snack (About 10%) ​

  • Fruit or vegetable sticks
  • Whole wheat crackers
  • Nuts or seeds

Dinner (About 25%) ​

  • Easy-to-digest staple
  • Moderate protein
  • Plenty of vegetables
  • Small amount of light soup

Bedtime Snack (Optional) ​

  • Warm milk
  • Whole wheat bread slice
  • Small portion of fruit

Dietary Strategies for Weight Control ​

Increase Satiety ​

  • Eat more high-fiber foods
  • Choose low energy density foods
  • Ensure adequate protein intake
  • Drink water moderately

Avoid Empty Calories ​

  • Reduce refined sugar intake
  • Avoid fried foods
  • Control sweets and snacks
  • Limit sugary drinks

Reasonable Cooking Methods ​

  • Steaming, boiling, stewing, baking mainly
  • Use less frying
  • Control oil usage
  • Light seasoning

Exercise and Weight Management ​

Aerobic Exercise ​

  • Walking: 30-45 minutes daily
  • Swimming: 2-3 times a week
  • Prenatal Yoga: 2-3 times a week
  • Low Intensity Aerobics: 2-3 times a week

Strength Training ​

  • Resistance Exercise: Use light weights
  • Kegel Exercises: Practice daily
  • Pelvic Floor Muscle Training: Perform daily
  • Stretching Exercises: Perform daily

Exercise Intensity Control ​

Heart Rate Monitoring ​

  • Max Heart Rate = 220 - Age
  • Target Heart Rate = 60-70% of Max Heart Rate
  • Can talk normally while exercising

Exercise Frequency ​

  • At least 150 minutes of moderate intensity exercise per week
  • Spread over the week
  • Avoid not exercising for two consecutive days

Weight Monitoring Methods ​

Monitoring Frequency ​

  • Normal Weight: Weigh once a week
  • Overweight: Weigh 2-3 times a week
  • Underweight: Weigh once a week

Correct Weighing Method ​

  • Weigh at the same time (morning recommended)
  • Under same conditions (fasting, after excretion)
  • Wear clothes of same weight
  • Use the same scale

Recording and Analysis ​

  • Record weekly weight changes
  • Compare with recommended growth curve
  • Analyze reasons for abnormal weight changes
  • Adjust diet and exercise in time

Common Problem Handling ​

Excessive Weight Gain ​

Possible Causes ​

  • Overeating or high calories
  • Insufficient exercise
  • Edema causing weight gain
  • Individual differences

Solutions ​

  • Re-evaluate diet structure
  • Increase exercise volume
  • Control salt intake
  • Consult a nutritionist

Insufficient Weight Gain ​

Possible Causes ​

  • Persistent pregnancy reaction
  • Insufficient dietary intake
  • Nutrient absorption problems
  • Metabolic abnormalities

Solutions ​

  • Small frequent meals
  • Choose nutrient-dense foods
  • Ensure adequate rest
  • Consult a doctor

Special Situation Precautions ​

Multiple Pregnancy ​

  • Higher weight gain goal
  • Increased nutritional needs
  • Needs professional medical guidance
  • Regularly monitor nutritional status

Comorbidities ​

  • Gestational Diabetes: Strictly control carbohydrates
  • Hypertension: Control salt intake
  • Anemia: Increase iron and protein
  • Thyroid Problems: Adjust diet as prescribed

Mental Health ​

Weight Anxiety Management ​

  • Understand normality of weight changes
  • Focus on health rather than weight numbers
  • Seek professional support
  • Maintain a positive attitude

Social Support ​

  • Family understanding and support
  • Join pregnancy support groups
  • Exchange experiences with other pregnant women
  • Seek professional psychological counseling

Friendly Reminder: Everyone's physique and pregnancy situation are different, weight management should be individualized. If you have doubts, please consult your obstetrician or nutritionist in time.