Weight gain during pregnancy is a natural and healthy occurrence. In fact, carrying extra weight is beneficial for both mother and baby. However, it is important to monitor your weight gain to ensure that it is within the recommended range. Guidelines for controlling pregnancy weight gain are as follows:
– aim to gain between 25–35 pounds if you are of normal weight before pregnancy
– eat a nutritious and well-balanced diet
– stay active and get regular exercise
Know How Much Weight You Must Gain
Your BMI (body mass index) is a measurement that indicates whether you are at a healthy weight for your height. It’s important to know your BMI before you become pregnant, as it can affect how much weight you need to gain during pregnancy. Factors that influence your BMI include your pre-pregnancy weight, the health of you and your baby, and how many babies you are carrying. Work with your health care provider to determine how much weight you should gain during pregnancy.
If you are pregnant with one child and your BMI is lower than 18.5, you should gain 13–18 kilograms of weight. If your BMI is 18.5-24.9, you should gain 11–16 kilograms of weight. The recommended weight gain for a twin pregnancy is different from a single pregnancy, as is the recommended weight gain for a triplet pregnancy.
Be Conscious Of What You Eat
Pregnancy is not an excuse to eat unhealthy foods just because you have a craving for them. Junk food like chips and ice cream won’t give enough nutrients to your child and will make it harder to control your weight during pregnancy. You must eat healthy foods and avoid calorie and fat laden foods.
Practice Healthy Eating Habits
To ensure you are consuming enough calories and proteins, try to drink an additional two glasses of milk per day. This will give you the extra 25 grams of protein and 350 calories you need. However, don’t use this as an excuse to overeat unhealthy foods. It’s important to satisfy cravings in moderation, so you don’t overindulge. Drinking water or freshly extracted fruit juice instead of sugary drinks can help you stay on track.
Keep Moving
Exercise is important for pregnant women, even those who were previously sedentary. Walking, swimming, and dancing are all great low-intensity aerobic activities that provide many benefits without irritating the ankles and knees. Consult with your health care provider or fitness trainer about the best exercises or physical activities for you.
After having a baby, many women are eager to return to their pre-pregnancy body. Fit Yummy Mummy is a great resource to help new moms lose pregnancy weight. The guide provides simple, effective tips that any new mom can follow. Additionally, Pregnancy Without Pounds is another great guide that covers how to stay healthy and sexy during pregnancy.
