How to Prevent Childbearing Weight Gain

Gaining childbearing weight is completely normal during pregnancy. In fact, women who are with child are expected to gain anywhere from 15 to 40 pounds, depending on your pre-pregnancy weight. If you wish to know how much weight you should gain in order to have a healthy pregnancy, you can usually obtain this information from your doctor. Due to this natural childbearing weight gain, a lot of women tend to be at risk of gaining excess pounds during their pregnancy –  more pounds than necessary for pregnancy. If you wish to prevent excess childbearing weight gain, here are some tips that you can follow.

Do Not Skip Breakfast

Even though you are trying to avoid the extra weight gain, it’s important to do so without risking nutritional deficiencies for your baby. One of the things you can do is to make sure that you eat a well-balanced breakfast in the morning. Not only does your baby need calories first thing in the morning, but eating breakfast will also prevent you from overeating later in the day.

Opt for Healthy Foods When Eating Out

When you’re eating out, it’s very easy to indulge yourself and start gobbling down anything that you may have a craving for. If you don’t wish to become overweight during your pregnancy, try to make healthy choices when eating at fast foods or restaurants. For instance, instead of French fries, opt for a baked potato. Instead of chicken patties that have been breaded and fried, choose broiled chicken with some vegetables instead.

Replace Whole Milk with Non-Fat or Skim Milk

Even though you need to consume plenty of dairy products during your pregnancy, you can avoid consuming the extra calories by staying away from whole milk. Skim, low-fat or non-fat milk, yogurt and cheese will give you the nutrients you need without the excess calories.

Avoid Sugary and High-Calorie Foods

A lot of women see pregnancy as license to eat anything they want, causing them to gain more weight than what is recommended. If you wish to stay at your ideal pregnancy weight and not a pound more, you will need to limit your intake of sweet and calorie-laden drinks and snacks. Avoid drinking iced tea, package fruit juices and soft drinks, and opt for water instead. Also, avoid snacking on fatty treats like donuts, cookies, potato chips and the like. If you’re craving a treat, try to choose safer options like an angel food cake made with strawberries or low-fat pretzels.

Plan Your Meals

Planning your meals during your pregnancy will also help you keep your weight in check while making sure that you are receiving all the necessary nutrients. For instance, you can plan recipes for the next several days so you can buy the ingredients when you shop for groceries. You might also want to stick to healthy cooking methods like boiling, grilling and steaming instead of frying.

Do Some Recommended Exercises

Doing some safe and gentle exercises like walking can also help you burn calories and improve your health. Be sure to have a talk with your doctor before doing any physical activity to be on the safe side.


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