Gaining weight during pregnancy is normal and healthy.It is important for the proper development of your baby and for your body to adapt to its new needs and functions.Gaining too much weight can put you at higher risk for a number of health conditions.Losing baby weight after delivery may be easier if you learn how to achieve the recommended weight gain during your pregnancies.
Step 1: You should know your target weight gain.
Monitoring your progress will be easier if you know how much weight you need to gain.Changes to your diet or physical activity habits can be made if you're gaining too much or too little weight.Staying on track can be helped by your doctor.Doctors recommend gaining 25 to 35 pounds for women at a healthy weight.Underweight women should aim for between 28 and 40 pounds, overweight women need between 15 and 25 pounds and obese women want between 11 and 20 pounds.If you are pregnant with twins or multiples, women at healthy weights should gain up to 54 pounds.Gain 2 to 4 pounds during the first trimester and 1 pound per week thereafter, depending on your total weight gain needs.Your doctor may want you to lose weight during your pregnancies if you are very overweight.Losing weight should be supervised by a doctor.Women shouldn't be losing weight while they are pregnant.
Step 2: Pick out your weekly diet.
Taking the time to think through a sample menu for the week will help you incorporate foods with important nutrients for a balanced diet during pregnancy, such as whole grains and a variety of fruits and vegetables.If you buy groceries with a weekly meal plan in mind, you will be less likely to buy fast food or junk food.swordfish, king mackerel, tilefish, and shark are high in mercury.If you choose to eat out, be aware that restaurant and fast food versions may contain more calories than homemade versions.If you prepare your own food, you can cut out the extra fat, salt, and sugar found in many pre-packaged and restaurant foods.This will allow you to eat more healthy food and save calories and fat that can add to baby weight.
Step 3: Obey cravings in moderation.
It's not clear why pregnant women have cravings.Some people think that cravings may be a sign of your body's needs.You can learn the best way to satisfy your cravings while you're pregnant.A small serving size will satisfy your craving without you consuming the whole serving.You can reduce the chances of reaching for a second helping by measuring out a small portion and putting the rest out of sight.A few small bites can be just as satisfying as an entire serving, without the guilt or weight gain.
Step 4: 300 extra calories per day is what you should eat.
You don't need to eat twice as much food if you eat for two.During the first trimester, you don't need to eat more calories.In the second trimester, you should eat more calories.You should eat 450 more calories in your third trimester.Extra calories should come from healthy foods to avoid empty calories and excess fat, sugar, and salt.Keeping your diet balanced is the same as avoiding a focus on a single food group.Whole grains, fruits, and vegetables are some of the healthiest sources of calories.Popcorn, rice cakes, raw vegetables, salads, soups, yogurt, oatmeal, and fresh fruits are foods that are bulky and filling but low in calories.Being able to eat a lot of food that is low in calories may help you satisfy your hunger.It keeps you feeling full longer because it is slower to digest.Simple carbs will leave you feeling hungry sooner.Sample foods to add 100 calories are a spoon of peanut butter on fresh celery sticks, a cup of non-fat yogurt with a dash of honey and a small amount of butter.A scrambled egg with buttered toast and fresh strawberries, a turkey sandwich with lettuce and tomatoes, or a bowl of low-fat granola with 1/2 cup skim milk are examples of snacks and meals of 300 calories or more.
Step 5: Drink and eat frequently.
Eating small meals throughout the day is good for pregnant women.You will have less space for big meals as your baby grows.You can meet your nutrition needs by eating smaller meals throughout the day.You can spread your calories over several small meals and a few healthy snacks by eating about 5 or 6 times a day.It is possible to keep your metabolism active and your blood sugar stable by eating every 2 to 3 hours.Pre-measured snacks are good for you at home and on the go.By making it convenient to grab a healthy snack in appropriate serving sizes, you reduce the likelihood of purchasing fast food or vending machine options or finishing an entire bag of potato chips when you need a snack.
Step 6: Drink lots of water.
There is a possibility that this is not the case.While you are pregnant, you should have 10 cups of fluids a day.It is possible to prevent urinary tract and bladder infections by drinking water.You don't have to be water only with your 10 cups of fluid.Sugary and fat drinks include sports drinks, sodas, and whole milk.A small glass of fruit juice, plain decaffeinated tea, or water is all you need.
Step 7: Talk to your doctor.
Make sure your doctor approves your exercise program.If you were exercising before you became pregnant or started a new routine, this applies.Prevention of back pain and discomfort, improved sleep, prevention of excess weight gain, increased endurance and muscle strength, and improvements in your mood and energy levels are some of the benefits of exercising while pregnant.Your doctor will help you develop a personalized exercise plan that takes into account your previous exercise habits and any other medical problems you may have.If you have a history of early labor or a weak cervix, exercising could be harmful.
Step 8: Most days of the week, you should get at least 30 minutes of moderate exercise.
Walking, low-impact aerobics, swimming, and cycling on a stationary bike are all recommended.You should be able to talk while exercising.You may be exercising vigorously if you can't talk.If you work out regularly before you get pregnant, you should be able to keep working out for most of your baby's life.Those who participated in dangerous, high-intensity, or very strenuous activities may be exceptions to this.Chances are it will be safe and beneficial for you to do it again.Light forms of exercise, such as taking regular walks or swimming a few laps, are still advisable if you were inactive before the baby was born.You should start with 5 minutes of physical activity a day and build up until you can do at least 30 minutes daily.You should warm up and drink plenty of fluids while exercising.
Step 9: Consider the benefits of yoga for pregnant women.
Many yoga exercises will help you with strength, flexibility, relaxation, and breathing.A yoga class is a great way to meet other pregnant women.Instructors who are trained in yoga.Let your instructor know that you are pregnant if they aren't trained.As your baby grows, you may need to modify your poses.Hot yoga will cause your body temperature to go up.If you're new to yoga, avoid power yoga.
Step 10: Do not lie on your back after the first trimester.
Blood flow to your brain, heart, and uterus can be affected by this position.This can make you feel unwell.
Step 11: There are certain activities that you should be careful with.
Scuba diving, contact sports, activities that may cause injury to your abdominal area, and activities with a high risk of falling should all be avoided.Lifting heavy weights should not be part of strength training.On hot and humid days, don't exercise outside.
Step 12: Make changes to your body.
Pay attention to how you feel.You should stop if something doesn't feel right.The amount of oxygen and energy in your body has increased since you were pregnant.You should not exercise until you are exhausted.Extra pregnancy weight can cause stress on your joints and change your center of gravity.Your risk of injury increases because of your pregnant hormones.Exercise burns calories, so make sure you are eating enough.300 extra calories per day may not be enough if you are exercising regularly.Make adjustments to your diet and monitor your weight gain.If you have any of these symptoms, stop exercising.If your symptoms persist after you stop exercising, contact your doctor.
Step 13: Speak with your doctor.
You should make an appointment for counseling.Your doctor will discuss your medical history, current medications, family health history and other lifestyle factors.Before you become pregnant, this visit will help you get as healthy as possible.
Step 14: If you are overweight, you should lose some weight.
It is important to be a healthy weight before you become pregnant.Your doctor can tell you how much weight you should lose.Losing some weight will still be beneficial even if you don't meet your goal.You should lose pre-pregnancy weight in a healthy way.A good diet and exercise program is needed.
Step 15: Regular physical activity is what you should engage in.
Moderate aerobic activities.Exercise options include walking, jogging, dancing, and swimming.Your exercise routine should increase your strength and endurance.When you are pregnant, have strong core muscles and pelvic floor muscles.If you have questions about a safe exercise routine, talk to your doctor.Marathon training or super intense exercise classes can be dangerous.Stress on the body is caused by exercise.It may be more difficult for you to have a baby because of vigorous exercise.30 minutes of moderate-intensity cardiovascular exercise each day is what you should aim for.
Step 16: Have a good diet.
All of the necessary vitamins and minerals should be included in your pre-pregnancy diet.You shouldn't have a daily intake of more than 200mg of caffeine which is equivalent to 12oz.There is coffee.A sufficient daily iron intake is what you should have.Eggs, nuts, green vegetables, and dark meats are iron rich.Your body can absorb iron from plant sources.Omega-7 and Omega-9 should be in your diet as well.There are good sources of these fats.A fish oil supplement may be taken 1 to 2 times a week.When you are planning to have a baby, it is a good idea to stop drinking alcohol.Pregnancies should be taken with vitamins as well.Your diet doesn't provide any of the vitamins that these vitamins provide.Iron, calcium, and folic acid are the most important vitamins.Your doctor can prescribe a specific type of vitamins.