Pregnancy is often referred to as a time of "eating for two" because weight gain is inevitable, but taking this too literally may result in gaining too much weight. Managing your weight during pregnancy has many health benefits, including a lower risk of gestational diabetes and an easier delivery. It does not mean remaining at the same weight, but is about gaining an appropriate, healthy amount. If you avoid excessive weight gain, you are more likely to return to your prepregnancy weight after birth. Controlling your weight can help you feel more confident as you begin your life with your new baby.
Step 1
Consult your doctor or midwife about your most appropriate amount of weight gain. Obese women may need to gain as little as 11 lbs., while extremely underweight women may need to gain as much as 40 lbs. You may need to gain additional weight if you are pregnant with more than one baby.
Step 2
Follow an appropriate diet to support your baby's growth and development, particularly in the second and third trimesters. Make your calories count by choosing lean protein, low-fat dairy products, whole grains and plenty of fresh fruits and vegetables. Avoid empty calories such as soda, sugar, fast food and salty snacks.
Step 3
Exercise regularly, especially if you did so before pregnancy. Regular low-impact forms of exercise, including brisk walking, swimming, aerobics and yoga can tone your muscles, help prevent excessive weight gain, alleviate some pregnancy discomforts and even shorten your labor. Ask your doctor or midwife if exercise is safe for you.
Tips and Warnings
- Monitor your heart rate during exercise to make sure that you remain in the healthy range. Stay well-hydrated during exercise. Focus on gaining an appropriate amount of weight instead of losing weight. You must gain some weight during pregnancy. Follow your doctor's instructions if you have special medical circumstances, such as gestational diabetes, preeclampsia or any need for bedrest.
- Do not skip meals or restrict your calorie intake during pregnancy in an attempt to lose weight. Dieting during pregnancy can be harmful to your baby. Do not smoke or take diet pills during pregnancy to suppress your appetite. Do not exercise if you experience pain, cramping or bleeding.
