If you have never craved for carbohydrates, it can be a bit challenging to stick to the guidelines of how to control weight gain during pregnancy. Almost everywhere you turn, people seem to encourage you to eat for two. Well, you don’t have an extra plate. A nice simple meal is enough. You need to note that gaining too much weight during pregnancy can increase your risks for delivery complications. Some of these complications include premature birth and C-section deliveries. Following the recommended range of weight gain can reduce your likelihood of health issues like preeclampsia and gestational diabetes. The list below shows some of the top ten ways to avoid gaining too much pregnancy weight.
10. Start Pregnancy at Healthy Weight
Pregnancy at Healthy Weight with Vitamin B6 Rich Foods
The two most important things to do before getting pregnant are taking prenatal vitamins and starting your pregnancy at healthy weight. If you are planning to have a baby soon or on the way, you should consider making a preconception appointment. Your doctor can help you to figure out your body mass index (BMI) and give solutions to lose weight.
9. Control Pregnancy Weight Gain, Eat Moderately and Often
Control Weight Gain During Pregnancy with Daily Food diet Plan
You don’t need to eat too much food. Your baby does not need the extra calories to nourish. The standard amount of calories that you need in a day is about 340 in your second trimester of pregnancy and 450 extra in your third trimester. However, this numbers may differ, especially if you are overweight or underweight or depending on your weight gain goal. It is necessary that you choose foods rich in vital nutrients and will help you to feel satisfied. You can also try focusing on small, frequent meals that are rich in fruits, veggies and lean proteins.
8. Drink up Water to Control Weight Gain During Pregnancy
Drink More Water
You should not dehydrate during pregnancy. You need to take a lot of fluid because you will need it. Drinking enough water will help you to feel satisfied with snacks and meals. The required amount of water that you should have in a day is 64 fluid ounces which are equivalent to eight-ounce glasses of fluids daily. You can also add more to each hour of any moderate activity that you do.
7. Make Cravings Constructive
Foods Pyramid Guide
You need to avoid certain desires or simply make them useful. Nobody expects you to avoid ice cream and French rise completely during pregnancy. After all, craving is brought about with the territory. The best idea is to satisfy your needs or urges while obtaining the recommended healthy fats and proteins that you and your baby need.
6. Make Starches Work Harder
Complex Carbohydrates Food Sources
If you are pregnant and battling nausea, carbohydrates can be the best solution to your relief. In addition, you could also take carbohydrates to help you fight morning sickness and vomiting. You should note that having simple starchy foods like rice, pasta and white bread can help you increase your blood sugar level.
5. Start a Simple Walking Regime
Benefits of Walking
The most valuable thing you can do during pregnancy is to walk. However, if you are a new mom or expecting a baby, you can find the whole process a bit hard. You should also remember that walking around the office or running errands can still count. This light workout is not only important for managing weight gain but also helps to reduce pains and aches. If you stay active, you will get relieved as you get to the end of pregnancy.
4. If You’re Already Moving, Keep Going
Best Prenatal Yoga Pose – Sitting Side Yoga
There’s no reason you can’t keep up with workouts during pregnancy unless your exercise routine includes vigorous workouts or other risky activities. You will need to modify your movements as your centre of gravity changes and your girth grows. If you are already moving, there’s no reason you should skip your usual activity.
3. Make Weight a Regular Discussion
Healthy Weight Gain During Pregnancy
Having a proper discussion about weight gain with your midwife at every prenatal visit will assist you to stay on track and also make changes if there is a need to. You may also consult your doctor to calculate your body mass index (BMI) during your first antenatal visit. Your doctor will then give you guidance on pregnancy weight gain.
2. Choose Foods that Pack a Nutritional Punch
Probiotic Foods To Include In Your Diet
You need to take foods that give you more for every bite such as yogurt that contains potassium, calcium, protein and also an authoritative source of probiotics. Probiotic is a bacterium that helps in keeping digestion healthy. You can also pick berries like strawberries, blueberries, cranberries and raspberries. These are rich in fiber and vitamin C. They also contain antioxidants that help fight inflammation.
1. Healthy Weight Control by Breastfeeding
Healthy Weight Control by Breastfeeding
Although breastfeeding won’t assist you during pregnancy, it’s worth knowing that it can assist you afterwards meet your goals for healthy weight loss. You can burn five hundred calories daily if you breastfeed your baby well. In addition, body changes and birth that occur in the first six weeks postpartum should assist you to drop your first twenty pounds.