Weight gain and pregnancy go hand in hand. The only difference is that some women get less while others get more. Expectant mothers should pay special attention to the number of pounds they gain during pregnancy as both overweight and underweight are undesirable conditions.
Learn how to safely gain weight during pregnancy here. It will also make it easier for you to lose weight after childbirth.
Talk to your healthcare provider or best nutritionist
In pregnancy, everything should be done under the guidance and supervision of your healthcare provider. Regardless of whether you are obese, overweight, or underweight, you should consult with your healthcare provider or nutritionist about the best options for you. They will give you tips to manage your weight effectively.
Persistent weight gain
Your goal should be steady weight gain. About 3-5 pounds is normal during the first trimester. In the second and third trimesters, you should expect to gain a pound each week or 3-4 pounds per month until your delivery. If women experience sudden weight gain or weight loss, consult a doctor.
Calorie intake
The recommended calorie intake is an additional 300 calories per day. For women who are underweight, a healthcare provider may recommend increasing caloric intake slightly.
Food choices
Junk foods – fries, burgers, cookies, and carbonated drinks – only add calories. They provide no nutrients. At this point, you should choose foods that provide nutritious calories—a sandwich, a piece of fruit, whole grains, a glass of skim milk, or a nutritious juice. They make healthy food choices. They meet your baby’s nutritional as well as calorie needs. Avoid foods rich in sodium. Sodium causes fluid retention and can make pregnancy bloating worse.
Meal plans
Divide the total calorie intake into smaller meals. The three meals of the day that you should eat without fail are breakfast, lunch, and dinner. Eat a healthy, heavy breakfast. Dinner should be light and should not contain fatty foods. Keep some snacks close at hand.
Keep a tab on your fluids
Apart from what you eat, you should also pay attention to what you drink. Many women consume more fruit juices during pregnancy. Fruit juices are good but should be consumed in limited quantities. Fruit juices are high in sugar and sugar can lead to weight gain. Instead, you should increase your water intake. 8-10 glasses a day. It is low in calories, keeps the body hydrated and also prevents urinary tract infections (a common occurrence during pregnancy).
Physical activity
Regular exercise will allow you to enjoy your food and keep your weight under control. You should do at least 30 minutes of light exercise. This can include walking, swimming, and yoga. If you don’t have time, aim for at least three times a week. You can ask your partner to join or form a group with other pregnant women. Talk to your doctor about exercises that are safe for you and your current pregnancy.
No abstinence.
When you see the pounds piling on at such a rapid rate, it’s tempting to go on a diet. We advise you not to do this. Indirectly reducing calorie intake means reducing the supply of nutrients to your baby. Dieting like this can harm your baby.
Monitor your weight gain.
Monitor your weight gain regularly. It will help you know if you need to reduce or increase your calories.
Weight gain before pregnancy
If you want to maintain a healthy weight during pregnancy, you should maintain a healthy BMI before you get pregnant.
Weight loss after pregnancy
Pregnancy weight becomes the biggest problem for most pregnant women. The rate at which they put on the pounds makes them look forward to the day when they can start exercising to tone the body.
We do not recommend dieting right after your baby is born. Your baby is still dependent on you for nutrition.
