Managing your weight during pregnancy is important for you and your baby. It reduces your risk of birth complications and promotes healthy development. It also helps you to get back in shape after delivery.However, only 32% of expectant mothers gain the recommended amount of weight, according to the Centers for Disease Control. Almost half gain too much and 21% gain too little.These figures suggest that eating for two can be more complicated than it sounds. While only your doctor can assess your individual needs, you may be surprised to discover how few extra calories most women need.Help you and your baby to make a healthy start. Find out what you need to know with this guide to watching your weight during pregnancy.𝐆𝐚𝐢𝐧𝐢𝐧𝐠 𝐖𝐞𝐢𝐠𝐡𝐭 𝐃𝐮𝐫𝐢𝐧𝐠 𝐏𝐫𝐞𝐠𝐧𝐚𝐧𝐜𝐲:
1. 𝐒𝐞𝐭 𝐠𝐨𝐚𝐥𝐬. While each pregnancy is unique, there are general guidelines to keep in mind. Most experts suggest a weight gain of about 25 to 35 pounds if you’re average weight, 30 to 40 pounds if you’re underweight, and 25 pounds or less if you’re overweight or obese.
2. 𝐁𝐫𝐞𝐚𝐤 𝐢𝐭 𝐝𝐨𝐰𝐧. If your baby weighs only about 8 pounds, what accounts for the rest of the total? That represents other changes related to pregnancy, including increased blood volume and fat to prepare for breastfeeding.
3. 𝐒𝐭𝐚𝐲 𝐨𝐧 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞. When you gain weight matters too. Most women require no extra calories during the first trimester, and then about 300 extra calories daily during the second and third trimester to gain about a pound a week.
4. 𝐄𝐱𝐭𝐫𝐚 𝐩𝐫𝐞𝐩𝐚𝐫𝐚𝐭𝐢𝐨𝐧 𝐟𝐨𝐫 𝐭𝐰𝐢𝐧𝐬. You’ll probably need to gain more weight if you’re expecting multiple births. Your doctor can help you determine your specific needs.
5. 𝐄𝐚𝐭 𝐨𝐟𝐭𝐞𝐧. If you find it difficult to put on weight, try eating more than 3 meals a day. Add an extra serving or two into your morning and late afternoon.
6. 𝐂𝐚𝐫𝐫𝐲 𝐬𝐧𝐚𝐜𝐤𝐬. Make those extra calories nutritious. Keep a cooler with vegetables and yogurt in your car. Store almonds and sunflower seeds in your handbag.
7. 𝐀𝐝𝐝 𝐟𝐚𝐭𝐬. Increasing your fat intake can be a convenient way to consume more. Use a little extra oil and butter while cooking. Switch to whole fat dairy products.
𝐋𝐨𝐬𝐢𝐧𝐠 𝐖𝐞𝐢𝐠𝐡𝐭 𝐃𝐮𝐫𝐢𝐧𝐠 𝐏𝐫𝐞𝐠𝐧𝐚𝐧𝐜𝐲:
1. 𝐒𝐭𝐚𝐫𝐭 𝐞𝐚𝐫𝐥𝐲. If you’re overweight and not pregnant yet, you may want to reduce before you conceive. Slimming down increases your fertility and lowers your risk for conditions like gestational diabetes.
2. 𝐅𝐨𝐥𝐥𝐨𝐰 𝐮𝐩. Losing weight during pregnancy is rarely recommended. Unless your doctor says otherwise, be patient and plan on dieting after you deliver.
3. 𝐀𝐯𝐨𝐢𝐝 𝐞𝐱𝐭𝐫𝐚𝐬. On the other hand, it’s usually okay to slow down if you’re gaining too much weight too quickly. Start by making small changes like cutting back on sugar and salt.𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐄𝐚𝐭𝐢𝐧𝐠 𝐃𝐮𝐫𝐢𝐧𝐠 𝐏𝐫𝐞𝐠𝐧𝐚𝐧𝐜𝐲:
1. 𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐰𝐡𝐨𝐥𝐞 𝐟𝐨𝐨𝐝𝐬. Pregnant women can eat the same balanced diet as anyone else for the most part. Try to get most of your calories from vegetables and fruits, whole grains, lean proteins, and healthy fats.
2. 𝐌𝐚𝐤𝐞 𝐬𝐚𝐟𝐞 𝐜𝐡𝐨𝐢𝐜𝐞𝐬. Keep in mind that you are more vulnerable to foodborne toxins when you’re expecting. Play it safe and avoid foods like raw cookie dough, undercooked meat, and fish that is high in mercury.
3. 𝐒𝐭𝐚𝐲 𝐚𝐜𝐭𝐢𝐯𝐞. Physical exercise will help you to manage your weight and deal with stress. Experts recommend about 30 minutes of moderate exercise daily, such as walking or prenatal exercise classes.
𝐀 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐝𝐢𝐞𝐭 𝐚𝐧𝐝 𝐩𝐫𝐨𝐩𝐞𝐫 𝐦𝐞𝐝𝐢𝐜𝐚𝐥 𝐜𝐚𝐫𝐞 𝐰𝐢𝐥𝐥 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐲𝐨𝐮𝐫 𝐜𝐡𝐚𝐧𝐜𝐞𝐬 𝐟𝐨𝐫 𝐚 𝐬𝐚𝐟𝐞 𝐩𝐫𝐞𝐠𝐧𝐚𝐧𝐜𝐲 𝐚𝐧𝐝 𝐚 𝐡𝐚𝐩𝐩𝐲 𝐛𝐚𝐛𝐲.
Find out how to have a safe delivery without complications from the link below