Weight loss and gain during pregnancy

Weight  loss during pregnancy can be a big concern to women, especially for  those who have experienced weight gain issues in the past. Losing weight  during pregnancy is tough, but possible. When you are pregnant, it is  much easier for your body to accumulate fat than it normally would be.  It takes much more physical activity and less food intake to maintain  the same weight you had before getting pregnant. You also may find that  certain foods are now intolerable because of nausea or heartburn.

What's Causing the Weight Gain?

While the baby is growing during your pregnancy, you'll gain weight  as well. After all, you're eating for two now! Just how much weight  should you expect to gain?

The average amount of weight that women put on during their pregnancies  is between 25 and 35 pounds. This may be more or less than what's right  for your body, depending on your weight before you got pregnant.

Trying to lose your pregnancy weight is a popular goal for moms-to-be.  But a few mothers have expressed concern over whether it's safe to shed  the baby weight during their pregnancies or if it will cause any  problems with their babies or pregnancies.

Getting Fit During Pregnancy: Lose Weight or Tone Up?

When  you're pregnant, your body is in a unique state and it will be easier  to tone up than to lose weight during pregnancy. Here's why:

  • Your metabolism may slow down during pregnancy which means that  you won't burn as many calories from fat as before you were pregnant.
  • In addition to the slowdown, you'll notice that your body stores  fat more efficiently during pregnancy. You'll also find that the fat is  stored in a different location (on your hips and thighs rather than on  your waist).

Just because it's harder to lose weight doesn't mean that it isn't  safe for expectant mothers to try shedding some pounds. However, it will  take a lot more work than it did before you were pregnant.

The best way to rev up your metabolism and tone is by exercising  regularly. You'll also want to eat a healthy diet that includes lots of  fruits, vegetables, whole grains, low-fat dairy products, and lean  meats.

If you exercised regularly before you got pregnant, continue doing  what you did before. If not, aim for 30 minutes of cardiovascular  exercise most days of the week plus some strength training on  non-consecutive days. Or just try to be more active each day by walking  around your house or taking short walks around your neighborhood.

Be careful about the type of exercises you choose to do while  pregnant. Avoid activities that require a great deal of bouncing,  twisting, or jerking motions. Some examples are step aerobics, jump  rope, bicycling, and running. You may want to try swimming or water  aerobics instead with an instructor's supervision.

If you've been diagnosed with gestational diabetes, it's important to  discuss exercise guidelines with your doctor. Women who have  gestational diabetes may need to limit the amount of time they spend  doing strenuous exercises or work on special strength training programs  that are designed for pregnant women.

It's also a good idea not to perform any exercises on your back after  the first trimester since that can cut off blood flow to the baby.

Staying Active During Pregnancy: Don't Skip a Beat!
All pregnant women need to stay active and fit during their pregnancies  because it reduces stress, boosts mood, helps prevent gestational  diabetes, and gives you more energy.

The good news is that there are many ways in which women can help  control their weight gain during pregnancy and contribute to easy  post-pregnancy weight loss. The following list highlights some of the  things pregnant mothers should do to lose weight.

Ways on how to do it perfectly

  1. Eat healthy during pregnancy

Your body will already have enough to do just taking care of the  baby. Food is fuel for you and your child, so put good things into your  system. Your growing baby needs protein, calcium, iron, fiber, essential  fatty acids, folic, acid, and many other vitamins and minerals, so make  sure you are getting these in your diet. Make time in your busy  schedule to eat three well-balanced meals per day, including plenty of  fruits and veggies.

2.   Take care of yourself while pregnant

If you were exercising before you became pregnant, continue this with  the advice of your doctor. Do not push yourself too hard or start an  intense exercise program, but do what you can. Keep up with your normal  physical activities and avoid anything that has a high risk for injury.

3.    Exercise during pregnancy

Exercise during pregnancy is tough, especially when you are tired and  sore from carrying around extra weight. Exercise while pregnant will  help you sleep better and feel less stressed out. It may be tough to

What to Do About Weight Loss During Pregnancy?

Eat small portions frequently during the day. Stay away from junk  food at all costs! Treats are fine in moderation, but make sure their  nutritional content is on par with the rest of your diet.

Lose weight gradually during pregnancy. If you have a significant  amount of extra weight to lose, it may be wise to consult your OBGYN for  advice before you begin losing weight. Losing too much too quickly  could put you and your baby at risk for complications such as preterm  labor or having a smaller baby.

Lean towards vegetables and lean meats during pregnancy. These tend  to be lower in fat and easier to digest than heavy, fatty foods or  high-calorie snacks such as ice cream and cheesecake.

Avoid emotional eating during pregnancy. Do not eat out of boredom or  because you feel stressed out! If you must snack, opt for a healthy  alternative instead of a bag of chips.

Eat smaller meals throughout the day to avoid feeling hungry and  overindulging at mealtimes. Keep healthy snacks on hand such as fresh  vegetables, fruit, yogurt, or granola bars. This will help you from  craving heavy foods that are hard to digest when your body is already  working overtime for two.

Eat slowly and chew your food thoroughly. This will help you to feel  full more quickly, which means you'll likely eat less during the meal.

Stay hydrated by drinking at least eight glasses of water each day.  The high level of hormones in your body can make you feel hungry even  when your stomach is full. Staying well-hydrated will help you to feel  fuller longer.

Do not deprive yourself of the foods you crave during pregnancy. Just  be sure that these choices are within reason for your diet. If you must  have something salty, crispy, or sweet, make it count by eating a small  portion of high-quality food rather than indulging in junk food.

Get plenty of rest during pregnancy. You may find that you need more  sleep when pregnant than usual, especially if morning sickness or  fatigue is an issue. Focus on getting rest rather than staying up late  to watch TV or surf the web.

Avoid high-risk activities when pregnant if you are trying to slim  down. Avoid anything that may pose a significant risk of injuries, such  as downhill skiing or horseback riding. High impact exercises like  running and jogging should be avoided during pregnancy as well.

Monitor your baby's movements throughout the day, especially after  meals. If you notice a decrease in activity shortly after a meal, you  may be consuming too many calories too quickly for your body to handle  comfortably. Try eating smaller portions more frequently during the day  and monitor your baby's movement patterns to determine what works best  for your weight loss plan.

Avoid salty foods and junk food, which can cause water retention  during pregnancy. Some women find that they retain less water by  avoiding salt altogether. However, your body needs the electrolytes  found in sodium chloride, so be careful with this advice if you have  high blood pressure or preeclampsia.

Get your doctor's advice about losing weight during pregnancy. If you  are significantly overweight or have a high-risk pregnancy, it is wise  to consult with your doctor before you begin any diet. Your doctor will  be able to tell you if there are certain foods you should avoid during  pregnancy for health concerns.

Get plenty of rest during pregnancy. You may find that you need more  sleep when pregnant than usual, especially if morning sickness or  fatigue is an issue. Focus on getting rest rather than staying up late  to watch TV or surf the web.

Avoid high-risk activities when pregnant if you are trying to slim  down. Avoid anything that may pose a significant risk of injuries, such  as downhill skiing or horseback riding. High impact exercises like  running and jogging should be avoided during pregnancy as well.

Be mindful of your weight loss goals during pregnancy. You may find  that you put on more weight than usual during the initial stages of  pregnancy, especially if you suffer from morning sickness or experience  food aversions. Focus on healthy eating habits throughout your pregnancy  and avoid crash diets. At the same time, do not feel pressure to eat  for two.

Stay active during pregnancy by walking regularly and performing  light exercises like yoga or stretching at home. Avoid exercising in  high heat when pregnant, but you can still perform low impact exercises  for 30 minutes up to 3 times a week with your doctor's approval. This  will help relieve the discomforts of pregnancy while also helping you to  lose weight safely.

Tips for eating healthy during pregnancy

You can try out these tips for healthy eating to lose weight during pregnancy and get back in shape before the baby is born.

During pregnancy, many women find themselves gaining weight as  their body needs more calories than they usually do – about 300-400  additional calories each day. However, this doesn't mean that you  shouldn't try your best to lose weight.

First of all, it is important to focus on nutrient-dense foods  during pregnancy. You have to eat more food but you should try to avoid  empty calories. If you are eating because you're not feeling full fast  enough, then that could be bad for your health and the baby's  development.    Here are some tips for healthy eating that can help you  take back control of your baby bump.

1. Concentrate on healthy proteins. Pregnant women need more  protein than usual, about twice the amount. Options are lean meats like  fish and chicken, eggs, tofu, cheese, yogurt, etc. The downside is that  you might find yourself eating more fat than usual.

2. Fiber-rich foods are also important because pregnant women  need to avoid constipation at all costs. Constipation can interfere with  the absorption of nutrients, not to mention that it could cause  hemorrhoids and even lead to preterm labor. High-fiber foods to add to  your diet are legumes, whole grains, fresh fruit, and vegetables.

3. Increase healthy fat intake by eating olive oil, nuts, and  seeds, avocado, etc. Healthy fats help you absorb nutrients better so  that you can stay healthy and strong for the baby.

4. Eat foods that are rich in calcium. If your body doesn't get  enough calcium, it will take calcium from your bones, which is not good  for the health of both mother and child. You should eat plenty of  yogurts, cheese, or even dark leafy vegetables like broccoli.

5. Try to eat slowly and chew your food better. This way, the  brain has time to register you are full before you overdo it with food  intake!

6. Don't forget about water! Drinking enough water is very  important because it helps flush out toxins from your body. Make sure  not to drink too much or you might have to run to the bathroom  frequently.

7. Avoid fad diets because they are bad for your health and you  could even harm the baby's development if you don't eat enough  nutrients. The best diet is a healthy, balanced one that contains all  the necessary dietary requirements.

Is Losing Weight While Pregnant Safe?

Pregnancy is one of the most exciting times in a woman's life, but it  can also be very stressful. Many pregnant women experience weight gain  during pregnancy and wonder whether they should attempt to lose weight  while pregnant.

Losing Weight During Pregnancy

Pregnancy is one of the most exciting times in a woman's life, but it  can also be very stressful. Many pregnant women experience weight gain  during pregnancy and wonder whether they should attempt to lose weight  while pregnant. This article will cover when you can safely begin losing  weight while pregnant, how to shed extra pounds safely, what kind of  foods you should eat to help you lose weight while pregnant, and the  risk factors that come with losing weight during pregnancy.

When Can I Safely Begin Losing Weight While Pregnant?

After your first trimester, if you are underweight or have not gained  the desired amount of weight, your doctor may suggest that you begin a  diet and exercise plan. It is important to remember, however, that this  does not mean drastically reducing your caloric intake or starting a  rigorous workout regimen. These methods can cause more harm than good by  causing malnutrition for the baby or injuring yourself.

To safely shed some pounds while pregnant, it is recommended that you  consult with your doctor to come up with a safe plan. Your doctor may  have you work out at home, start slow on more strenuous workouts, or  suggest weight loss supplements or foods for pregnant women. If your  physician is not familiar with the best diet and exercise strategies  while pregnant, he or she can help locate resources that are available  for you. Plan on meeting with your doctor at least twice a month to  check on your progress and make sure you are staying healthy and the  baby is doing well.

How Can I Shed Excess Weight During Pregnancy?

Even if you put on too much weight during pregnancy, not all hope is  lost! Here are some tips that may help you shed the extra pounds:

1.    Involve your partner in a weight loss plan, as he or she can  help encourage and support your weight loss efforts throughout  pregnancy.

2.    Eating smaller portions of food more frequently throughout the  day will keep you from becoming too hungry and overeating at mealtime.

3.    Carbohydrates are one of the best foods that pregnant women can  eat because carbohydrates provide energy for the baby and you. If you  reduce your carbohydrate intake too much it will make it difficult for  your body to get enough energy, which can lead to fatigue and may  increase feelings of depression.

4.    Limit red meat consumption, as well as pork and deli meats  (such as salami, bologna, and pepperoni). These meats can be high in  listeria, a harmful bacterium that may affect your baby during  pregnancy.

5.    Increase your intake of whole grains which will provide essential nutrients for you and the baby.

6.    Eat fresh produce as it is full of essential vitamins and minerals needed to keep you healthy.

7.    Avoid fried foods as they are high in saturated fats and trans-fats, which may increase your risk of heart disease.

8.    Limit caffeine consumption as it can cause dehydration and reduce the number of nutrients available to you and the baby.

9.    Include fresh fruit or vegetable drinks into your diet as they will provide you with much-needed vitamins and minerals.

10.    Drink at least eight glasses of water a day to keep you  hydrated, remove waste from your body, and ensure that the baby stays  healthy.

When Can You Safely Start Exercising While Pregnant?

It is recommended that women who begin their pregnancy as healthy and  fit start exercising regularly early in the pregnancy. Exercise during  pregnancy has many health benefits including reduced risk of  cardiovascular disease and gestational diabetes, improved mood and  quality of life, decreased anxiety, increased strength and endurance for  labor, and a healthier baby.

-    To begin exercise while pregnant you should consult with your  doctor to help create a safe workout plan that is best for you.

-    You should begin slowly and work your way up to longer and more strenuous workouts.

-    If you were active before pregnancy, keep doing the same types of exercises you did before you became pregnant.

-    Avoid exercise in hot weather or exercising when it is too cold as this can decrease blood flow to the baby.

-    Wear clothing that fits around the bump, neoprene shorts under  spandex tights over a larger pair of underwear that can help keep you  warm.

-    To prevent overheating wear light-colored clothing and drink plenty of water.

-    Remain hydrated by drinking 8-10 glasses of water each day  during pregnancy. Take precautions to ensure your body stays hydrated by  limiting caffeine, alcohol, and drinks containing sugar.

-    To reduce pain in your pelvis during pregnancy, avoid exercises  that require you to get down on the floor where you may be at risk for  falling.

-    If you are unsure whether or not an exercise is safe while  pregnant consult with your doctor, personal trainer, or physical  therapist.

-    Exercise is an excellent way to lose weight during pregnancy.  Use it as motivation to make positive changes in your diet, which will  only help you and the baby!

Conclusions

As long as you are eating nutritious foods, it is possible to  shed some extra pounds before the baby is born. If you need to lose  weight quickly, try combining these tips for healthy eating with  exercise. This way, you can get back in shape before your body changes  too much.