With the joy of being pregnant, there is also weight gain. During pregnancy it is inevitable that you will gain some weight. The amount of weight you gain depends on your size before pregnancy. You should not try to prevent gaining weight or choose pregnancy as a time to lose weight. Instead, begin making healthy lifestyle changes and follow a well-balanced diet. After you have your baby you'll find the weight will come off much easier when you have become accustomed to healthy choices.
Obesity and Pregnancy Risks
If you are already overweight or obese before becoming pregnant, you may want to consult with your health care provider about ways to lose weight before pregnancy. If you are overweight or obese during pregnancy, you put yourself at risk for other health complications. Obese pregnant women are more likely to encounter high blood pressure, problems with childbirth, diabetes and have children born with birth defects. It is not safe to use fad diets while pregnant. Instead you'll want to follow a healthy, well-balanced diet.
Caloric Requirements
With pregnancy comes an increase in caloric requirements. You are now eating for two instead of one. This does not mean that you should eat twice as much, but rather that you need to be conscious that your baby is eating the same foods you are. While pregnant, you should aim to eat about 300 additional calories per day.
Pregnancy Nutrition
Your body needs a wide variety of vitamins and nutrients during pregnancy. Vitamins and minerals are what help your baby develop properly and grow. Your diet should include protein, grains, fruits, vegetables and dairy. A well-balanced diet will provide your body with essential nutrients such as calcium, protein, iron, folic acid and vitamin C to name a few.
Expected Weight Gain
Your size before pregnancy will help you determine how much weight you should expect to gain. If you are underweight, which means you have a body mass index of less than 18.5, you should expect to gain about 28-40 pounds; if at a healthy weight, 25-35 pounds; overweight, 15-25 pounds; and if you are obese, 11-20 pounds. Your doctor can further help you determine how much weight you can expect to gain.
Exercise
During pregnancy you can continue your exercise routine or even start a new one. It is important to start very slowly if you were not exercising before pregnancy. Consult your doctor about how to begin a fitness routine. Whether you are just starting or have been exercising for a while, be sure not to over-do it. If you find yourself short on breath, this is a sign you're not getting enough oxygen to your baby. Exercise during pregnancy should be low-impact and not very strenuous.
References
- American Pregnancy Association: Exercise Guidelines During Pregnancy
- American College of Obstetricians and Gynecologists: Nutrition During Pregnancy
- BabyCenter.com; Plus-Size and Pregnant: How to Manage Your Weight During Pregnancy; December 2009
- MarchOfDimes.com: Your Pregnant Body
- American Pregnancy Association; Pregnancy Nutrition; October 2008
- MayoClinic.com; Pregnancy Diet: Essential Nutrients When You're Eating for Two; May 2009
