Pregnancy is not an easy phase for a woman. A pregnant woman has to undergo a lot of body changes, and gaining weight is one of them. Although pregnancy and weight gain go hand in hand, too much weight gain can be a risk for the mother as well as the developing baby. Gaining too much weight during pregnancy can hamper physical appearance as well as cause birth complications. Hence, it is very important to maintain an ideal weight gain during pregnancy. Read on to know how you can do this.
11 Effective Ways to Avoid Too Much Pregnancy Weight Gain
Pregnancy weight gain can be managed if taken care of right from the beginning. Listed below are some effective ways to avoid gaining too much pregnancy weight.
1} Begin at a healthy weight
Although not possible in many cases, starting pregnancy at an ideal weight is the best way to control excess weight gain in pregnancy. If you are planning to conceive or get pregnant, consider taking a preconception appointment. Your doctor will help you determine the current body mass index. If you are overweight, your doctor will suggest you ways to lose weight before getting pregnant.
Read more: 11 Must-do Exercises for a Fitter Pregnancy
2} Eat small moderate meals
You might have heard your ancestors saying to eat twice as much as you were earlier or eat for two. However, the truth is, your body does not require extra calories to nourish your baby. Eating healthy and small meals keep you and your little one nourished throughout pregnancy. Instead of eating large meals, split them into smaller frequent meals throughout the day. Concentrate on eating vegetables, fruits, and lean proteins instead of fats and sugars.
3} Drink plenty of water
Drinking plenty of water is one of the best ways to avoid gaining too much weight in pregnancy. Drinking plenty of water keeps you full between meals and avoids unnecessary unhealthy cravings. Drinking water also increases bowel movement and eases constipation. A healthy digestion will prevent you from putting on too much weight in pregnancy.
Read more: What to Eat During Pregnancy for Vegetarians
4} Make cravings constructive
The best feeling about pregnancy is the cravings to eat all that you desire. Sounds disappointing to cut down on cravings, doesn’t it? Well, no one expects you to avoid unhealthy junk totally. But a smarter way to keep it under control is to combine it along with healthy fats and proteins. For example you can combine a bowl full of high fibre cereal along with granola. You receive the healthy fibre as well as the sweet bite that you were craving for.
5} Eat complex carbohydrates
For women suffering from morning sickness and nausea, carbohydrates can be your best friend. Complex carbohydrates like whole grain bread, quinoa, and brown rice provide nutrients to the growing baby as well as keep you full for a longer time. Eating complex carbohydrates helps prevent unhealthy cravings and stop you from gaining too much weight in pregnancy. Starchy food like white rice, white bread, and pasta do not contain any nutrition and raise your blood sugar levels.
Read more: 11 Foods to Avoid During Early Pregnancy
6} Walking regime
If you are pregnant, exercise is the last thing on your mind. It is simply not easy to maintain a regular exercise regime during pregnancy. However, walking can have the similar effect to exercise and help burn the extra calories converting them into energy instead of fat. Walking regularly every day helps manage weight gain and reduces pregnancy aches.
7} Do not stop exercising if you are already in a workout regime
If you are already in a workout regime, do not stop exercising after you get pregnant. Abrupt stopping of exercise can make your body lethargic and you tend to gain more weight during pregnancy. Move on to lighter exercises and continue your workout regime to avoid gaining too much weight in pregnancy.
8} Monitor weight regularly
Although weight gain is a natural phenomenon during pregnancy, monitoring weight gain is absolutely essential. Monitoring your weight gain regularly helps keep a check and control excess gain. Talk to your doctor to understand how much weight gain is ideal in each trimester.
9} Avoid sugars and artificial sweeteners
Many pregnant women desire for sweets during pregnancy. If you are one of them, then beware. While occasional indulgence is normal, indulging in too many sugary foods and artificial sweeteners can be a big enemy to your healthy weight program. Try to avoid too many sugary foods or artificial sweeteners to prevent excess weight gain in pregnancy.
10} Plan your diet
To avoid unhealthy eating and excess weight gain, it is important to plan your diet in the whole week. Chalk out a healthy weekly diet plan and stick to it. Buy the necessary items according to your diet chart with very little space to unhealthy cravings. This will help you maintain a healthy weight gain throughout pregnancy.
Read more: 10 Pregnancy Foods to Get a Fair Baby
11} Have an occasional indulgence
You are pregnant and you deserve every bit to pamper yourself. It would be totally unfair to cut down on all unhealthy cravings. Hence, a smarter way to manage these desires would be to have an occasional indulgence. Set aside a few times in a week or month where you can relish your unhealthy cravings without letting it get on over you.
The above-mentioned tips will help you avoid gaining too much weight during pregnancy. It is important to focus on a healthy pregnancy. Focus on healthy eating rather than binge eating. A healthy weight helps you maintain a healthy pregnancy without any complications. Being overweight during pregnancy can cause birth complications and obesity to the mother post birth.
Read more: 25 Things to Avoid During Pregnancy