It can be extremely challenging to control your weight and stick to any kind of diet guidelines. It gets tougher when you’re pregnant, especially when everyone is encouraging you to eat well. Weight gain is a part of pregnancy but every kilo counts in those 9 months. Gaining too much weight during pregnancy can raise high risk and birth complications like C-section and premature birth. So, let’s not assume that pregnancy gives you a free reign to eat junk food all day.
Here are a few ways to control your weight during your pregnancy!
1. Start pregnancy at a healthy weight
We know this is easier said and done, but we're always procrastinating when it comes to controlling our diet and weight, even during pre-pregnancy. With the increasing cost of living, most of us plan our babies way in advance, only to give the best for our child. Whilst we're planning our financial life, how about taking care of yourself and being on a healthy diet.
- Being healthy before you get pregnant will ensure a healthier and easier pregnancy.
- You will kick-start your weight gain from a more desired weight.
- It will be easier to shed weight after birth.
- Your body will be ready for all the changes that pregnancy comes with.
2. Drink enough water
- It is very important to avoid dehydration during pregnancy.
- During pregnancy the digestive system slows down, and drinking enough water will ease constipation.
- When we are not satisfied with our food, we resort to unhealthy snacks. Water will surely satisfy your hunger pangs!
3. Exercise well during your pregnancy
If you think you can say goodbye to your exercise routine, then you are mistaken. It is very important to exercise when you are pregnant because:
- It boosts your energy
- Lets you sleep better
- Lowers your risk of certain pregnancy-related complications
- Reduces pregnancy discomfort
- Prepares you for childbirth
- Improves your self-image
- Faster return to their pre-pregnancy shape.
And, if you have never exercised before, you must avoid strenious work-out routines. The most valuable thing when you are pregnant are your walks!
Here are a few exercises recommended when you are pregnant.
Image: Parents Magazine
This strengthens your quadriceps, hamstrings, and butt. It also improves balance.
Side-Lying Inner And Outer Thigh
Image Source: The Show
This exercise strengthens the core and inner thighs
Eating for two doesn't mean eating twice as much. You may need to increase your diet and eat well, but who said you should binge all day long? There is no real answer for how much weight you can gain when you are pregnant – it all depends on the age and the pre-pregnancy weight. Carbs are a pregnant woman's best friend especially if you are dealing with nausea and morning sickness, but how you balance the diet is more important.
- Eating moderately but often is important.
- It's a myth that you need that many extra calories per day to nourish your growing body.
- You should be careful with your diet and pick food that is packed with a lot of nutrition.
- If you need to snack often, opt for something healthy.
- Add fruits with lots of fiber and high water content in your diet.
- Choose meals and snacks that include protein, fiber, and some fat.
Being pregnant is not a disease, hence women need to continue living life as it is. While you doing so, you should keep some factors in mind like:
- Eating food which is rich in protein and iron
- Take short and frequent breaks
- Prioritize your activities
- Go to bed early