Tips On How To Manage Weight Gain During Pregnancy?
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Pregnancy is nine months of absolute bliss and there is nothing can compare to the joy of starting your journey as a mother. Naturally, there are some moments that can get a little hard to deal with but the anticipation of holding your little bundle of joy in your arms overcompensates for everything.
From the very first day of pregnancy, all your close ones will always have tips to give you in order to help you manage your pregnancy better. Everywhere you turn, people are encouraging you to take care of yourself by eating well as you are responsible for the health and happiness of two people: you and your baby.
That being said, managing weight gain during pregnancy can be quite a struggle. On one hand, your body will crave good and heavy food and on the other hand, you will have to ensure that you stay under the recommended weight bracket in order to avoid the repercussions of obesity during pregnancy. Quite contradictory, isn’t it?
This brings us to the next question: How much weight gain is acceptable during pregnancy?
The recommended weight gain during pregnancy depends largely on your Body Mass Index (BMI)
If your BMI is 25 to 29.9: It's recommended that you gain between 15 and 25 pounds by the end of your pregnancy or approximately 2 to 3 pounds per month in your second and third trimesters.
If your BMI is 30 or higher: You're advised to gain only 11 to 20 pounds during pregnancy.
Moving on to the next question: How to manage weight gain during pregnancy? Listed below are five tips that will help you manage your weight gain during pregnancy.
Start your pregnancy at the right weight: This step has to be taken in the “planning’ phase of pregnancy. With the help of your doctor, ensure that you are at the recommended BMI mark while starting your pregnancy as it can be of great advantage to your and your baby’s health and also reduce the negative effects of post pregnancy.
Drink as much you can: Before you get any wrong ideas, let us make it very clear that we are talking about water here. Experts recommend consuming at least 3 liters of water and other healthy liquids during pregnancy as it prevents dehydration, constipation and unnecessary bloating.
Eat small meals at regular intervals: During pregnancy, your body tends to crave more complex carbohydrates as you are eating for two. Therefore, it is advisable to eat food items that are high in protein, fiber, healthy fat, water content and overall nutrition.
A right amount of calorie intake for pregnant woman are as follows:
1,800 calories per day in the 1st trimester
2,200 calories per day in the 2nd trimester
2,400 calories per day in the 3rd trimester
Balance out your cravings: Saying ‘NO’ to your cravings during pregnancy is a big no-no. Indulging in your favorite ice cream or a side of french fries is as important as having fruits and vegetables. Therefore, the wise thing to do is to balance your meals by adding a healthy and a not-so-healthy combination of food and snack items. Win-Win situation!
Include some form of exercise in your daily routine: Being stationary and idle during pregnancy is one of the major contributors to weight gain during pregnancy. Therefore, experts recommend to include low-intensity exercises in your daily routine during pregnancy. According to Jeanne Conry, past president of the American Congress of Obstetricians and Gynecologists, "The most valuable thing any pregnant woman can do is walk.”
There you go! 5 simple ways to ensure that you and your child are at the peak of good health during the 9 months of pregnancy.
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