Pregnancy is undoubtedly one of the most exhilarating periods in a woman’s life. Her entire lifestyle changes for those odd nine months. Right from the number of hours she sleeps, to each of her movements and activities, everything is regulated, so that she gets to live with the baby in the most comfortable way possible. Food is another aspect that is subject to much care and scrutiny. Whatever the expectant mother eats during this time period not only affects her, but her baby as well. So, it is extremely important to take care of all these things.
That being said, weight gain during pregnancy is one of the most common phenomenons that most women go through. It mostly happens due to the growing baby’s weight, but other major contributing factors include restricted movements and intake of fats and carbohydrates. It is to be noted that this is not harmful, but weight gain should definitely be regulated. In this article, we will talk about 7 ways in which you can control your weight gain during pregnancy-
Weight Gain During Pregnancy: 7 Ways to Avoid
Accept change gracefully
Respecting your body also means accepting what it is. Gaining weight is normal during pregnancy and, in fact, is essential for your baby’s health. Shed those extra pounds after your baby is born. But don’t stress yourself about losing the added weight immediately after delivery. Your priority is your child and your health.
A healthy pregnancy
The most important thing you can do before getting pregnant, in addition to taking prenatal vitamins, is to start your pregnancy at a healthy weight. If you’re at the “thinking about it” stage of pregnancy, or trying to conceive, consider making a preconception appointment. Your healthcare provider can help you figure out your current body mass index (bmi) and suggest ways to lose weight if necessary.
Eat small meals frequently
You don’t need that many extra calories per day to nourish your growing baby. Choose foods that pack a big nutritional punch and help you feel satisfied. Focus on small, frequent meals that are high in lean proteins, fruits, and vegetables. Learn more about meal planning during pregnancy. Then choose healthy snacks between meals.
Eating a healthy snack every three hours should help you avoid overdoing it at mealtimes. Not only will you be providing good nutrition for your baby, but your blood sugar will stay level throughout the day so you’re less likely to feel starving at dinnertime. Choose meals and snacks that include protein, fiber, and some healthy fat. Examples include an apple with two tablespoons of peanut butter, an english muffin with a scrambled egg and spinach, protein-enriched pasta and tomato sauce, or greek yogurt with a handful of nuts or granola sprinkled on top. Fruit with lots of fiber and high water content like grapefruit, oranges, apples, berries, pears, and plums can also help you feel full and keep constipation at bay.
It’s important to avoid dehydration during pregnancy and drinking enough water has the added benefit of helping you feel satisfied between meals and snacks.
You should also monitor your urine color: if its dark yellow or cloudy, your body needs more fluids. Sip throughout the day to keep your urine color pale yellow or clear: a sign of proper hydration.
Drinking water also eases constipation, one of the less happy side effects of growing a person inside of you. When you’re pregnant, your digestive system slows down, which ensures that you wring every possible bit of nutrition from your food. Getting enough fluids will help keep things moving along and prevent uncomfortable bloating.
No one expects you to avoid french fries and ice cream completely when you’re pregnant. After all, cravings come with the territory. The key is to satisfy your urges while getting the protein and healthy fats that you and your baby need (and that will help you feel full).
Carbohydrates can be a pregnant woman’s best friend, especially if you’re battling the nausea and vomiting of morning sickness. But simple starchy food such as white bread, rice, and pasta raise your blood sugar without giving you the nutrition that comes with whole grains. Better to reach for complex carbohydrates such as brown rice, quinoa, and breads and pastas, which not only provide you and your baby with more nutrients, but will help you feel full for longer and make you less likely to give in to unhealthy cravings later in the day.
The most valuable thing any pregnant woman can do is walk. Walk for just 30 minutes a day and keep track of when you do it. After a few weeks of getting accustomed to walking, you can start with light exercise. Follow a combination of walking and mild exercising throughout the rest of your pregnancy.
Follow these tips to maintain your great shape even during this period!