In a perfect world, you have planned your pregnancy in every way. This includes your previous weight loss. But for many women, this is not true. Pregnancy, which is an exciting time, can turn into a survival problem for overweight women. This is because of the inevitable weight associated with having a baby. How To Avoid Gaining Too Much Weight During Pregnancy?
Fortunately, growing research shows that weight loss during pregnancy is possible – and beneficial – for some overweight or obese women (they have a BMI over 30).
Losing weight, on the other hand, is bad for pregnant women who were at a healthy weight before pregnancy. If you believe you can benefit from losing weight during pregnancy, talk to your doctor about how you can do this safely without touching your baby.
How To Avoid Gaining Too Much Weight During Pregnancy?
How To Avoid Gaining Too Much Weight During Pregnancy?? It can be challenging to stick to the guidelines for gaining weight, especially if you have never been in high demand for carbohydrates in your life and it seems that everywhere you turn, people are encouraging you to eat both.
But gaining too much weight during pregnancy can increase the risk of birth defects such as stage c and premature birth. And even if you start to gain weight or are fat – like more than half of women – sticking to a recommended weight gain can greatly reduce the risk of health problems such as gestational diabetes and preeclampsia.
Below, doctors and nutritionists are given 11 essential – How To Avoid Gaining Too Much Weight During Pregnancy?
1. Start pregnant with a healthy weight if possible
“The most valuable thing you can take before pregnancy, in addition to taking vitamins before giving birth, is to start your pregnancy with a healthy weight,” says Lauren Hyman, an ob-gyn in West Hills, California.
If you are in the “thinking stage” of the pregnancy or are trying to conceive, consider making a previous appointment. Your healthcare provider can help you find your current body mass index (BMI) and suggest weight-loss strategies if necessary.
2. Know how much weight you need
Obesity during pregnancy can sometimes change the focus of weight loss only. But the fact is, you will still gain some weight, and it is important to know how much is healthy. After all, someone is growing inside you!
Follow these pregnancy weight guidelines from the National Institute of Diabetes and Digestive and
Kidney Diseases, depending on your pre-pregnancy weight:
• obesity (BMI 30 or higher): gain 11 to 20 pounds
• BMI between 25 pounds to 29.9: 15 to 25 pounds
• average weight (18.5 to 24.9 BMI): can weigh between 25 and 35 pounds
3. Eat in moderation and regularly
You do not need extra calories per day to feed your growing baby. Current guidelines claim 340 calories per day for your second trimester and 450 calories per day on your third day if you start pregnant with a healthy weight. (If you are overweight or obese, these numbers will vary depending on your weight gain goal.)
That’s not an extra thing to play with, so choose foods that pack a big fist for healthy eating and help you feel satisfied.
“Focus on low-fat, low-protein diets, fruits, and vegetables,” Hyman said. Learn more about diet planning during pregnancy.
Then choose healthy snacks between meals.
“Eating fresh snacks every three hours should help you avoid overeating,” advises nutritionist Frances Largeman-Roth, author of Feed the Belly: The Pregnant Mom’s Healthy Eating Guide. Not only will you give your baby good nutrition, but your blood sugar will stay balanced throughout the day so you don’t feel hungry during meals.
Choose foods and snacks that include protein, fiber, and other healthy foods, says Largeger-Roth. Examples include an apple with two tablespoons of peanut butter, an English muffin with a scrambled egg and spinach, a protein-rich pasta with tomato sauce, or Greek yogurt with peanut butter or granola sprinkled on top.
High-fiber fruits and high water content – such as grapefruit, oranges, apples, berries, pears, and plums – can also help you feel full and maintain constipation.
Objectives of a healthy pregnancy diet
Eating well during pregnancy can seem daunting, especially with cravings and arguments. Find out what you should aim to eat to help your child grow.
4. Drink Water
It is important to avoid dehydration during pregnancy – and drinking enough water has the added benefit of helping you feel comfortable between meals and snacks.
The Institute of Medicine advises pregnant women to drink 10 8-ounce glasses of water or other beverages each day. Some nutritionists suggest adding more to each hour of light activity. Largeman-Roth recommends three liters of water daily or 101 ounces of water.
Some experts recommend monitoring the color: When it is dark yellow or cloudy, your body needs a lot of fluid. Give us a whole day to keep your complexion yellow or clear – a sign of proper hydration.
Drinking water also reduces constipation, one of the negative effects of pleasure on growing a person within you. When you are pregnant, your digestive system slows down, which ensures that you absorb all the nutrients from your diet. Getting enough fluids will help keep things moving and prevent constipation.
Largeman-Roth, who has just given birth to her third child, recommends drinking her water by keeping a good glass or water bottle with her at all times and cooling water jars with sliced lemon, lime, or cucumber to make it more attractive. “You take a lot when your water tastes good,” he said.
5. Do your own thing
No one expects you to avoid french fries and ice cream altogether if you are pregnant. After all, desires come with a field.
The key is to satisfy your cravings while getting the protein and healthy fats you and your baby need
When Largeman-Roth became pregnant and craved the salty taste of chips and salsa, she greased a tortilla, topped it with a fried egg and a pile of cheese, salsa, and chopped avocado.
“He has more calories than just chips,” says Largeger-Roth, “but he packs up too many nutrients.” The extra protein from cheese and egg will help you feel fuller for longer.
6. Make the starch work harder
Carbohydrates can be a great companion for a pregnant woman, especially if you are struggling with nausea and vomiting. But starchy snacks like white bread, rice, and pasta increase your blood sugar without giving you the nutrients along with whole grains.
It is best to access complex carbohydrates – such as brown rice, quinoa, and whole-grain bread, and kinds of pasta – which will not only provide you and your baby with more nutrients but will help you feel full longer and prevent you from giving up unhealthy cravings later in the day.
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7. Start a simple pedestrian state
“The most essential thing any pregnant woman can do is walk,” said Jeanne Conry, former president of the American College of Obstetricians and Gynecologists. In anticipation of new mothers exercising, Conry recommends a program he calls “My 10 Minutes.” She has her patients who walk 10 minutes a day and track when they do it. Every 30 days, she tells them to add another 10 minutes, so that by the end of the first trimester they go 30 minutes daily, which they can continue to do throughout pregnancy.
Boston ob-gyn la Laura Riley, director of occupational and obstetrics at Massachusetts General Hospital, suggests that her patients buy pedometers and shoot at 10,000 steps a day. It may sound daunting, but keep in mind that the steps taken during certain tasks and walking around the office are still counted.
“It’s not just important in managing obesity,” Riley says. “You will have less pain and discomfort as you will reach the end of the pregnancy if you stay active.”
8. If you are already Moving, do not stop
Unless your exercise routine includes competitive kickboxing or other risky activities waiting for moms, there’s no reason you can’t keep it up during pregnancy.
Outside of social media, Riley tells her patients to “do whatever you normally do – running, walking, aerobics, or whatever. There are very few things you can’t do while you’re pregnant.”
You may need to change your movements as your skin grows and your area of gravity changes, but if not, says Riley, there’s no reason you can’t stick to your normal routine.
Learn the best types of exercise during pregnancy and find out if it is safe to exercise.
9. Have a regular exercise
Hyman, a California ob-gyn, agrees that his patients should not be deprived of their favorite medication. Instead of making that habit a daily habit, however, he advises you to enjoy it once a week.
10. Make weight a normal conversation
Discussing weight gain with your doctor or midwife on every maternity visit will help you stay in line and make changes if you need to.
Conry calculates her patient’s body mass index (BMI) at the first visit and guides weight gain during pregnancy.
Calvin J. Hobel, a pregnant obstetrician at Cedars Sinai Medical Center in Los Angeles, studies women’s health during and after pregnancy. He recommends that doctors show women how to get around a curve to help them stay on track.
“Seeing wherever you are at first and looking at your route is very great,” Hobel said.
To see where you live in your weight loss cycle, and to learn how much you should gain based on your height and pre-pregnancy weight, try BabyCenter’s Pregnancy Weight Loss.
11. Breast milk if you can
While this tip may not help during pregnancy, it is important to know that breastfeeding can help you achieve your healthy weight loss goals afterward.
“Breastfeeding is the best way to reduce the extra weight you gained during pregnancy,” Hobel said.
When breastfeeding goes well, burn 500 calories daily. Also, the birth and body changes that occur in the first six weeks after birth should help you lose your first 20 pounds (from the baby, the placenta, and the fluid that leaves your body). It is a great start to losing your pregnancy weight.
KEEP YOUR FOOD JOURNAL
I know, I know. We hear this all the time, but it works!
By writing down what you eat during the day, it helps you stay responsive and if you pack pounds less fast than you would like, you can always go back and review your food journal to see where you might skip it and find out what tweaks can be made.
At the end of the day, who wants to write that they had a second whopper cheeseburger, some sweets, and an entire cookie sleeve ?? NO ONE.
Writing down what you eat can help you follow through.
All in all, I felt that these techniques really helped me to keep my weight under control, as well as to exercise regularly. If you are interested, you can check out some tips for staying healthy during pregnancy here.
You will hear a lot of news during your pregnancy and get a lot of unsolicited advice, but do not think that just because your great aunt Maud packs pounds and suffers from severe heartburn or constipation that should be your future too.
If you follow these tips, it can really help to keep your weight down so that you can spend more time enjoying your baby and less time worrying about how you will lose more baby weight.
And if you happen to gain more weight than you originally thought, please be kind and remember that your baby is just a baby! Pregnancy is an individual experience and the whole woman’s body responds differently to pregnancy.
In the end, the most important thing is that you eat as healthily as possible, stay active, and listen to your body to keep you and your baby healthy. If you are looking for recommendations for recovery after pregnancy, you can check out some tips here and try some of these recipes to get healthy eating ideas!
What strategies have worked for you if you are preventing obesity during pregnancy?
The next steps
For many pregnant women, weight management is much safer than any other form of weight loss. Despite the benefits of having a lower BMI during pregnancy, weight loss is not suitable for all women.
Part of the concern comes from traditional weight loss methods: calorie cutting and exercise. It is important to watch your calorie diet and exercise during pregnancy. But excesses can hurt your child. This is why many doctors do not recommend weight loss during pregnancy unless you are overweight.
Your doctor can help you make the best decision for you and your baby. You can always review the complete weight loss program after your baby is born.