A woman should gain between 25 – 35 pounds during pregnancy, depending on her BMI and pre-pregnancy weight. However, a lot of pregnant women end up packing way more than the recommended range, leaving them lots of baby fat to battle with post-delivery.
Though keeping the excess weight off during pregnancy can be challenging, it’s well worth the effort as gaining too much weight may lead to complications during pregnancy and labour.
See helpful tips you should note to keep your weight in check…
1. Your calories
Ask your doctor about the recommended number of calories you should take daily for each stage of your pregnancy and ask for help on how to effectively keep track.
Some women write down everything they eat daily to keep an eye on the number of calories they are consuming and see how much they need to curb back.
2. Portion control
Do not eat for two, and when you crave for pounded yam and egusi or a bowl of ice cream, be disciplined about how much you consume, so you don’t add too many extra calories to your daily diet.
READ ALSO: WEIGHT LOSS: How to Tell You’re on a Healthy Diet
3. Stay Active
Don’t turn into a couch potato – move your body. At work, stand up every hour and move around for 10 minutes. Play some music while doing house chores and dance, and if you have other kids, play with them outdoors. Have swimming sessions and try to walk for 20 – 30 minutes in your neighbourhood the evenings.
In addition, ask your doctor about prenatal workouts that are safe for you.
4. Choose healthier, nutrient-rich foods
Snack more on fruits, nuts and vegetables in place of sugar, fatty treats. You should also opt for lean proteins such as poultry or beans, whole grain foods as well as low-fat diary products. Eat more of homemade foods too, so you can control the quality and quantity of ingredients used.
In addition, minimize your salt intake as it may make your body to retain water and this will increase your weight.
5. Rest as much as you can
Stress can make you pile some extra pounds. Inadequate sleep may also slow down your metabolism, resulting in weight gain. Try as much as possible to manage pregnancy stress and make up for inadequate sleep during the night by napping during the day.
Do not skip meals or go on a diet in a bid to lose weight during pregnancy as this can be dangerous. Remember, the goal is to keep your weight gain within the healthy range. Talk to your doctor if you have any concerns about your weight.
Photo Credit: Dreamstime
Tags: Pregnancy, Weight
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Noted. Thanks MIM for sharing.
thanks for sharing
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