All women gain weight during pregnancy. But, they all gain it differently, and there aren’t any specific guidelines on how much weight you will gain or how to control it. The most important thing, however, is to ensure that you are healthy for the sake of your baby and yourself.
It is challenging to stick to a healthy eating habit because pregnancy comes with plenty of cravings and hunger pangs. It is actually okay to eat during this time and then deal with the weight later after delivery and during breastfeeding.
In this review, we take a look at some tips that can help you control weight gain during pregnancy. Continue reading to learn about our best tips and tricks.
Eat Often, But Moderate It
You really do need to eat extra calories each day to nourish your baby. The guidelines actually advise eating an extra 340 calories per day during the second trimester and an extra 450 calories per day in the third trimester. This isn’t too much extra to work with, but you can choose foods that are more nutritional than calorie filled.
Try and focus on smaller meals eaten frequently rather than one huge meal that is filled with fats and carbs. Choose lean proteins, vegetables, and fruits instead. If you need to eat snacks, stick to fiber and protein-rich snacks that contain healthy fat. Also, you can snack every three hours so you are not constantly hungry.
Good examples of snacks are apples, a spoon of peanut butter, a scrambled egg with spinach, and an English muffin. Protein-enriched pasta is also a good idea. In addition, Greek yogurt and nuts are also great for you.
Drink As Much Water As Possible
Water is essential to every one of us, but more so when you are pregnant. This is because you must avoid dehydration at all costs during pregnancy. Drinking enough water also helps keep you satisfied in between your meals.
According to the Institute of Medicine, pregnant women are advised to drink at least 10 glasses of water each day, while some nutritionists recommend adding more than the 10 glasses. The advice is greatly divided on this, but the fact remains that you should drink as much water as possible.
Water is also essential for easing constipation which is one of the side effects of pregnancy due to the little person growing inside of you. When pregnant, your digestion slows down and this is necessary so you can bring in all the nutrition you are eating from your food to help the baby. Water helps keep things moving along and prevents any uncomfortable bloating.
Ensure Your Cravings Are A Little Constructive
While you are not expected to avoid your precious French fries or fried chicken while pregnant, it is wise if you try to be constructive about it. Do not eat French fries for all your meals. Try to satisfy the urges by looking for foods that are healthy in fats and proteins. This is what your baby needs the most.
Look For Starches That Work Harder
Now, when you are pregnant, carbs are great at battling symptoms such as vomiting and nausea. Morning sickness is irritating, and eating white bread or pasta, although it helps, really is not a great idea as it may lead to high sugar levels. Plus, they will not give you the required nutritional content that you can find with whole grains.
The best option would be to use complex carbohydrates such as quinoa, brown rice, and whole-grain bread and pasta. These will not only give your baby the necessary nutrients but they will also help you feel fuller for longer.
You Can Fo Some Simple Exercises
Walking a few minutes each day can work wonders for you. Experts recommend at least 10 minutes each day. Every month, add a few more minutes to your walks, such that at the end of your first trimester, you will be walking around 30 minutes each day. Continue doing this for the rest of the pregnancy so you can keep fit and be healthy.
You can purchase a pedometer and aim for 10,000 steps each day. This may seem like a big feat but it can be done. With exercises, you will find yourself having fewer pains and aches in your body by the end of the pregnancy. Staying active helps a lot.
Most pregnant women would love nothing more than take the occasional nap every now and then, especially during the afternoon. But did you know that that nap is what will cause you to add more weight? Try looking for distracting activities such as walking or tiding up so you do not find yourself sleeping all the time while you are pregnant. Our tips above can go a long way towards ensuring you do not add too much weight by the time you deliver your bundle of joy.