Sep 13, 2017

Posted by in Fitness | 0 Comments

How to manage weight gain during your pregnancy

 

If you’re reading this, chances are you’re pregnant or planning to be, so congratulations are in order! Being pregnant is a wonderful experience but it can be a little tricky to find the right balance between keeping your weight gain under control and still ticking all the boxes when it comes to your and your future baby’s nutritional needs.

source: here

  1. How much weight should you expect to gain?

While everyone is different and there is of course no set weight to gain during your pregnancy, doctors agree that on average, between 24 and 35 pounds is in the realm of ‘normal’. However, don’t panic if you fall short or on the contrary if you’re a little over: like mentioned before, everyone is different and the weight gain will vary depending on your morphology prior to the pregnancy so don’t hesitate to seek professional advice if you have any specific questions regarding your situation.

This is a rough guide only but in the first trimester, expect to gain between 1 to 4.5 pounds; 12 to 14 pounds in the second trimester and finally 10 to 14 in your last.

  1. How can you keep your weight under control safely during pregnancy?

Pregnancy comes with its fair share of cravings for about half of all pregnant women. While some cravings might be on the healthy side, it can be hard to avoid sweet treats and carb-loading at every meal: it is generally assumed that you will burn much more calories during your pregnancy, while in fact you will only burn an extra 100 to 200 calories per day. So try and eat better, healthier food instead of focusing only on quantity.

Eating only when you are hungry also really helps to avoid gaining unnecessary weight: eat slowly and in small amounts to make sure the brain has the time to register it and don’t feel forced to finish off that plate if you don’t want to!

Try and avoid snacking: if you’re really hungry, you can divide up your usual meals into smaller amounts during the day. Snacks are often on the unhealthier side of things, but there are some good options like hummus and veggies, baked potato with yogurt, or avocado and crackers. Basically, try and avoid sugary and processed foods and you’re good to go!

  1. Risks

Being overweight during your pregnancy isn’t just all about looks: there are some risks of diabetes for the mother and the baby can be born overweight, entailing a whole lot of issues. Those cases are much rarer now because the medical follow-up is usually much more thorough but you should be aware of it. Same thing goes with being underweight during the pregnancy with higher risks of premature babies.

 

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