How To Lose Weight During Pregnancy?
This is something that is not generally advised by the medical experts and even the overweight or obese women are advised to gain more weight during pregnancy. This article will assist you in controlling your weight in a normal manner without letting yourself to loose it all completely during pregnancy. Here is what yo should be knowing,
Consult your doctor
If you are concerned about your weight then you should consult your doctor or dietitian and never initiate a diet plan without any discussion with your medical expert.
While being pregnant, forget about dieting, never try to loose weight until or unless your doctor advises you to do so. Do not get over conscious about your weight when you find about your pregnancy. Obese women are advised to gain 11 – 20 pounds, overweight women should gain 15 – 25 pounds, normal weight women should gain 25 – 35 pounds while underweight women must gain 28 – 40 pounds during pregnancy. Dieting can deprive the baby from all the essential nutrition and required for growth.
Weight loss during first trimester
Loosing weight is not recommended during pregnancy however, it is quite normal for women to loose weight during their first trimester. Morning sickness where they experience bouts of nausea and vomiting and this is the time when it is difficult to eat normal meals and it is quiet normal to experience weight loss at this stage.
Keep yourself healthy
Understand your caloric requirements
Normal weight women require 300 extra calories per day in their 2nd and 3rd trimesters. These women should consume 1900 – 2500 calories daily but not more than that as it might cause unhealthy weight gain. So you have to discuss your caloric requirements with your doctor who will guide you as per your body weight and needs. The amount of calories may increase if you are caring more than one baby, again doctor’s consultation is necessary.
During pregnancy your body required additional nutrition and this requirement is fulfilled by prenatal vitamins without having to increase the intake of calories more than needed. But do not rely on these vitamins as a substitute to actual meals because the supplements work best when they are consumed with food and also avoid supplements that provide excess of vitamin A, D, E and K.
Avoid unhealthy meals
Increased amount of calories intake does not mean that you are free to eat all the junk food in market as well. The junk food has empty calories which are unhealthy for the women and the baby and this will lead to unnecessary weight gain too. Foods with added sugar, solid fats should be avoided such as fried foods, desserts, soft drinks, dairy rich products and fatty cuts of meat. Go for the fat-free or low-fat foods and also avoid alcohol, caffeine and raw sea food.
Eat healthy with nutrients that aid in pregnancy
Emphasize on foods that give folate and get loads of protein, fiber, carbohydrates and healthy fat. Strawberry, broccoli, spinach, beans, cereals, orange juice and fortified breads. Start your day with a healthy breakfast to keep you going and use peanut oil, canola oil and olive oil during this time.
Exercise is very crucial for the process of weight loss outside pregnancy but can be very effective to maintain the weight during pregnancy. A pregnant women should spend 2 and a half hours weekly in moderate aerobic activities. It is also very useful in preventing the aches from pregnancy, improves sleep and reduces complications associated with pregnancy.
Eat frequently in small meals
Eating multiple small meals during a day is recommended by many dietary experts to main some control over the weight gain process but it also helps in pregnancy. The experiences of nausea and heat burn can cause eating full meals a bit of bother. Eating small meals during a day can make it easier to digest as well.
Keep your snack time healthy too
Snacks can prove it be very healthy during pregnancy however, these snacks need to be rich in nutrition. You can consider a banana smoothie or a non fat mix fruit sorbet instead of shakes and ice creams. You can also eat nuts and fruits during your meals. Also eat whole grain crackers with low fat cheese. Whole grain toast or hard boiled eggs or plain yogurt can also be used as snacks. Vegetable and fruit juices should be replaced with soft sugary drinks also