Gain Right Amount of Weight for a Healthy Pregnancy

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Planing a Baby? – Tips to Gain Right Amount of Weight for a Healthy Pregnancy!

Research shows that gaining too much weight while pregnant can be harmful to both Mom and  baby! More than half of pregnant women gain more than recommended amount throughout the pregnancy which can result in many health problems down the road. There are ways how you can prepare and keep a healthy weight while pregnant.

Start With a Healthy Weight – The more weight you have before pregnancy the more chances there is to have complications in the pregnancy for both you and your baby. Before becoming pregnant ideally your body mass index (BMI) should be between 19.8 and 26.

Gain the Right Amount – Looking at the latest guidelines women with the right BMI should gain anywhere between 25 to 35 pounds throughout the pregnancy. If your pre-pregnancy weight is more and your BMI is between 26 and 29 than you should gain between 15 and 25 pounds. For those that are underweight and their BMI is below 19.8 they should gain anywhere between 28 to 40 pounds.

Get Moving – New health guidelines also recommend that expectant mothers put at least two and a half hours of moderate intensity aerobic activity like brisk walking. Unless you’re experiencing a complication like placenta previa or bleeding, you should be able to continue your pre-pregnancy exercise routine. If you weren’t active before you conceived, you can still start now. Having a hard time getting motivated? Enlist a friend to become your walking partner. Wear a pedometer and aim for 10,000 steps daily. Of course, be sure to first discuss with your doctor any exercise regimen you plan to start.

Eat Healthy – People always say how pregnant women eat for two, but that is not all true. In reality you’re really eating for 1.02 people, and you might get up to 1.1 by the end of your pregnancy. The IOM recommends that normal-weight women consume no extra calories in the first trimester, eat an extra 340 calories per day in the second trimester, and an additional 452 daily in the third. (An extra 340 calories translates into a peanut-butter sandwich, a piece of fruit, and a glass of skim milk. Add a banana for 450 calories.) The best way to add healthy calories to your diet is to up your intake of fruits, veggies, and dairy products. Craving sweets? Try a lower-calorie substitute, like chocolate rice cakes instead of a candy bar.

Keep Track of Your Progress – Doctors say the majority of normal-weight women need six to 12 months to get back to their pre-baby body weight. In the meantime, hop on the scale at least once a week, ideally at the same time of day. If you’re not losing steadily, you may need to reduce your caloric intake. You can even do this if you’re breastfeeding, by replacing high-fat foods with more fruits, vegetables, and foods high in calcium and vitamin D. Ask your ob-gyn if you should take a multivitamin and a calcium supplement.

Be Active – The most common way women shed postpartum pounds is by walking. As soon as your baby is old enough to be outside, put him in a stroller and go. A 2010 Harvard study found that women who walked at least 30 minutes per day, watched fewer than two hours of TV daily, and consumed the least amount of trans fats (found in baked goods and fried foods) had a 77 percent lower risk of retaining at least 10 pounds postpartum compared with women who did none of these things.

Breastfeed – You already know that breast milk is the best choice for your baby, but there’s another reason to breastfeed for as long as you can. In a 2008 study, Danish researchers found that women who breastfed exclusively for the first six months of their child’s life were less likely to retain pregnancy pounds than those who nursed for a shorter time.

Get Your Baby to Sleep – Helping your baby sleep through the night as soon as possible will jump-start your weight loss. A 2007 Kaiser Permanente study showed that women who got five or fewer hours of sleep each night at six months postpartum were twice as likely to retain at least 10 pounds at one year postpartum. Sleep benefits your baby too: Another recent Harvard study found that infants who sleep less than 12 hours daily are at risk of being overweight by age 3.Are you seeing a pattern here? What’s good for your baby sleep, fresh air, and breastfeeding – is good for you too.

Concerned About Your Weight – The more excess pounds you put on during pregnancy, the higher your chances of having one of the below mentioned complications.

Preeclampsia – A 2011 study in Obstetrics & Gynecology found that normal-weight women were twice as likely to develop dangerously high blood pressure if they gained more than 35 pounds during pregnancy. This condition can cause premature birth or infant death.

A Difficult Delivery – Gaining too much weight during pregnancy may lead to a large baby (weighing more than 9.9 pounds), and your doctor may need to perform a c-section or use a vacuum or forceps to deliver the baby.

An Overweight Child – Research shows that kids whose mothers gained too much weight during pregnancy have a fourfold greater risk of becoming overweight by age 3.

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