Tips to avoid gaining too much pregnancy weight
Weight gain and pregnancy go hand-in-hand. The only difference is some women gain less while some earn more. A mother-to-be must pay particular attention to the number of pounds she packs during pregnancy because being overweight and underweight are both undesirable conditions.
Weight gain during pregnancy is the way the body ensures that the expectant mother and baby have sufficient resources to successfully negotiate birth and thrive in the following days, weeks and months.
Increasing weight provides clear nutrients for the development of the baby and also enables the mother to breastfeed during the first months of life successfully. It should be noted that too much or too little weight gain during pregnancy can cause problems.
Get the idea on how to gain weight safely during pregnancy right here. It will also make it easier for you to shed the pounds after childbirth.
Speak to your healthcare provider
In pregnancy, everything should be done under the guidance and supervision of your health care provider. Irrespective of whether you are obese, overweight or underweight you should consult your health care provider or nutritionist regarding the best options for you. They will give you tips to manage your weight effectively.
With hunger cravings in full swing and lack of energy to exercise, it is often hard for an expectant woman to keep the pounds from creeping in. If you are stuck in a similar situation, don’t despair! You’re in luck. Here are a few tips to manage weight gain during pregnancy.
Keep steady weight gain
Your aim should be constant weight gain. About 3-5 pounds during the first trimester is normal. In the second and third quarter, you would expect a pound each week or 3-4 pounds per month until your delivery. Women should consult a doctor if they observe sudden weight gain or weight loss.
For underweight women, the health care provider may recommend stepping up the calorie intake a little more.
Junk foods – fries, burgers, cookies and carbonated drinks, only add calories. They do not supply any nutrients. You should at this stage go for foods that provide nutrient-rich calories – Vagitables, a slice of fruit, whole grains, a glass of skimmed milk or juices fortified with nutrients. They make healthy food choices. They fulfill the calorie requirements while simultaneously nourishing your baby. Avoid foods rich in sodium. Sodium causes fluid retention and may worsen the problem of pregnancy swelling.
Divide the total calorie intake into smaller meals. The three meals of the day you should take without fail are – breakfast, lunch, and dinner. Eat a healthy heavy breakfast. Dinner should be lighter and should not contain oily greasy foods. Keep a few snacks close at hand.
Keep a tab on your fluids
In addition to what you eat, you should also pay attention to what you drink. Many women during pregnancy increase their intake of fruit juices. Fruit juices are good but should be consumed in limited quantities. Fruit juices are rich in sugars and sugars can cause excess weight gain. Instead, you should increase your intake of water; 8-10 glasses a day. It has fewer calories, keeps the body hydrated and also prevents Urinary Tract Infections (a common occurrence during pregnancy).
Regular exercise will allow you to enjoy your food and will also keep your weight in check. You should undertake at least 30 minutes of regular, light exercises. This could include walking, swimming, and yoga. If you don’t get time, aim for at least thrice a week. You can ask your partner to join or form a group with other pregnant women. Speak to your doctor about the exercises safe for you and your current pregnancy conditions. Find out more about safe exercises during pregnancy here.
When you watch the pounds piling on at such a rapid rate, it is tempting to go on a diet. It is advised not to do so. Reducing the calorie intake indirectly means reducing the supply of nutrients to your baby. Thus dieting can harm your baby.
Monitor your weight gain
Monitor your weight gain regularly. It will help to know if you need to scale back or boost your calories.
Pre-pregnancy weight gain
Maintaining a healthy weight throughout pregnancy, you should keep a healthy BMI before conception.
Post Pregnancy Weight loss
Pregnancy weight becomes the biggest concern for most expectant women. The rate at which they put on pounds makes them wait eagerly for the day when they will be able to start working out to tone the body.
Printable Meal Planner
Looking for a printable meal planner to download? Download our Printable Meal Planner Template to quickly and easily plan out your weekly meals.
Have you announced your pregnancy yet?
If not, here are a few creative ideas for pregnancy announcement: