It is a common misunderstanding that pregnant women cannot lose weight, and it is unhealthy to do so. The truth is, that although pregnancy puts on some weight on you, obese and overweight women are recommended to lose weight during pregnancy. You can do this via a healthy diet to avoid any negative effects that may affect the baby due to obesity. Similarly, women who put on weight during mid-pregnancy, are also recommended to control their weight till the time of delivery. This decreases any complications that might occur otherwise.
Recent studies suggest how losing weight is indeed possible during pregnancy and it is actually beneficial in terms of the health of the mother and the baby. It’s especially recommended by doctors for obese women whose BMI crosses 30 in case of pregnancy. While trying to opt for this option, women should also take care of their diet. Consider eating more organic foods and take essential nutrients so the baby’s growth is not harmed.
Set a Healthy Weight Goal
Once you have decided to lose weight during pregnancy for better health, it is important to estimate the right target and set a goal for yourself. Too much carelessness in this matter could lead to the baby’s malnutrition. Measure your current weight and then calculate the target with the help of a pregnancy chart of how much you need to lose in how much time. Keep in mind to measure your weight on the same exact day every week to note any fluctuations. Weighing daily could lead to anxiety and increased stress about the weight in case of any fluctuations.
Reduce Calorie Intake
Estimate and set a healthy calorie count and do not take more calories in your diet. Doctors recommend a total of 1700 calories as essential daily for a pregnant woman. You can measure the calories of what you eat and estimate the total intake. With this careful intake of calories, you will not only lose weight healthily, but also avoid any negative effects.
Exercise Regularly
A good amount of exercise is healthy in pregnancy and it also helps you to lose weight. However, too much or too little exercise may produce adverse effects. Exercise is also recommended as it eases any stretches, pains or aches that might arise during the pregnancy period. It is by no means a necessity to stop your workouts or avoid exercises. For the maintenance of proper pregnancy weight, exercise is very important.
The best time duration suggested by doctors is of 10-15 minutes for exercise, and otherwise an hour of activity so that it eases your pregnancy. It is best if you consult your doctor while opting for an exercise routine. The best exercises are yoga, walking, swimming and cycling.
Stay Hydrated
The most important factor to maintain good health during pregnancy is to stay hydrated and take the complete water intake that is required. This will keep you healthy, and also prevent any extra hunger pangs that might occur which could lead you to gain extra weight.
Eat Healthy Snacks
Try to make conscious choices of healthy food rather than opting for foods full of bad fats and calories. Avoid foods that could increase your weight and might also be bad for the child’s health. Rather than choosing to eat a cheese pizza, go for a fresh salad, whole grain bread, cereals and beans. Choose foods that are rich in vitamin and mineral sources such as strawberries, green vegetables etc.
Fibre also helps you with indigestion and assists to lose weight, especially during pregnancy. Usually, pregnant women are too busy to make lunch while in a hurry to leave for work every day. Try making a healthy lunch for yourself to take to your job even if you prepare it a day before so you do not have to eat any junk food. Add a lot of vegetables to your bran bread sandwich, take whole wheat pasta or even a simple fruit salad in your lunch box for work.
Take small meals from time to time
It is hard to lose weight during pregnancy because of the hunger periods that can suddenly arrive and the cravings. You can avoid this by taking small meals from time to time. That is, you reduce the size of your meal, but increase the number of times you take it in a day. This can control your calories, keep your digestive system running and healthy. Eating small meals can also reduce any gastric issues or heartburns that may occur during pregnancy.
Take Vitamin tablets
Along with a healthy diet, it is important to take any extra vitamins and minerals in the form of tablets as per the prescription of your doctor. These medicines are especially healthy during pregnancy to avoid any nutrient deficiency without having to consume more calories than required.
Consume a Healthy Diet
By a healthy diet, we refer to the complete portion of foods with nutritious value. A healthy diet includes proteins, vitamins, minerals, dairy items etc all that constitute to strengthening your body.
You can consume a healthy diet by eating fresh fruits and vegetables, organic foods, whole-grain bran bread and cereals. Also, pure cheese and healthy low-calorie dairy products, healthy oils such as olive oil to prevent any dryness or constipation.
Eat for yourself
A common myth about pregnancy is that you should eat for yourself and the baby. But eating double portions is not the way to go. Not only it adds to your weight at a dramatic rate, but it also harms you due to the obesity leading to complexity in pregnancy. To lose weight during pregnancy, it is important to focus on eating healthy and nutritious according to need and requirement, Eat healthy items which include good fats, proteins, iron and high folic acid as folic acid is very beneficial for pregnant women.
Women who eat in doubles, i.e. for themselves and the baby as well end up gaining a lot of weight during pregnancy which leads to blood pressure issues and even diabetes.
