Pregnancy weight gain is inevitable, and it has the ability to scare a lot of women. Several women tend to count calories on a daily basis, but they don’t know what to do calorie-wise when it comes to being pregnant. Many women gain an extra 38-40 pounds during pregnancy, though this is not optimal. There are some ways to avoid gaining too much weight during pregnancy, and they require some careful dietary monitoring:
Step #1:Know Your BMI
Before you become pregnant (or during the first couple of weeks), find out what your BMI (Body Mass Index) is. Then, determine if you are normal weight, under weight, or overweight. Women that are of normal weight should gain 25-30 pounds during pregnancy, women that are underweight should gain 28-40 pounds, and women that are overweight should only gain 15 pounds.
Step #2: Watch What You Eat
Far too many women assume that pregnancy is all about eating anything desirable. While ice cream and potato chips might sound like a good idea, it’s best to eat nutritious food during pregnancy.
Step #3: Nutrients Matter
The food that you put into your mouth is also the food that will feed your baby. In short, feed your baby healthy foods, not foods laden with fats and extra calories.
Step #4: Low, Lean, and Whole
Choose low-fat and low-calorie foods. Stick to lean meats, and always opt for whole grains.
Step #5: Protein
Make sure that you eat plenty of protein — at least 2 servings per day.
Step # 6: Exercise
Believe it or not, you can exercise during your pregnancy. Speak with a certified trainer or your doctor regarding the exercises that you can do while you are pregnant.
Step #7: Resist Urges
Even if you feel like binging on junk food, try and resist this urge. Instead, keep frozen fruit (blueberries, strawberries) inside of your freezer — these things will help your cravings, but they won’t pack on the weight.Â
Step #8:Count Calories
Keep an eye on your daily caloric intake. Pregnant women can count calories too, though the amount of daily calories allowed will fluctuate according to your pre-pregnancy weight and BMI.
Step #9: Water
Drinking plenty of water on a daily basis is a good way to help yourself feel full. If you have eaten a large meal, reach for a glass of water instead of a snack.
Step #10: Indulge Occasionally
If you try and keep yourself from enjoying the occasional indulgence, your body will only crave those “bad foods” even more. This could lead to binge eating. Instead, allow yourself the periodic treat — just don’t make a habit out of it!
Controlling weight gain during pregnancy is not an impossible task. Remember to keep eating healthy foods that will nourish your unborn baby, and ensure you’re consuming an adequate amount of calories.