According to the BabyCenter website, it is necessary to gain anywhere between 11 and 25 pounds during pregnancy. However, if you are already overweight or obese, it isn’t hazardous to maintain or lose a small amount of weight during pregnancy, but makes sure your doctor okays your diet and exercise. Nonetheless, do not lose or maintain your weight through intentional calorie-cutting or excessive exercise, which is dangerous to both you and your developing baby.
Step 1
Eat nutritious foods such as broccoli, dried beans and non-fat dairy products, which are full of folate, fiber and calcium, which are needed for a healthy pregnancy.
Step 2
Control your portion sizes by using the “plate method” recommended by American Diabetes Association. Fill half of your plate with vegetables, a third of your plate with starchy foods such as whole grains or rice, and the last third with a meat like chicken.
Step 3
Exercise for about 150 minutes every week. Do any type of sport or exercise that appeals to you, such as swimming, walking, yoga or aerobics. However, avoid contact sports, jarring movements or exercises that involve jumping.
Step 4
Monitor your daily food intake and exercise in a journal. This will not only ensure that you are getting proper nutrition during your pregnancy, it will also help you spot any problems or unhealthy patterns such as boredom eating.
Tips and Warnings
- Ask for help. A doctor or professional dietitian can help you create an eating plan that leaves you feeling full and satisfied.
- Talk to your doctor before you make any alterations in your food or nutrition routines to make sure they are safe for both you and your unborn child. Because your developing baby requires extra calories to develop properly, MayoClinic.com recommends that wait until after giving birth to focus on losing weight.
Things You'll Need
- Journal
References
- MayoClinic.com; Pregnancy Weight Gain: What's Healthy?; May 28, 2011
- "Parents"; 15 Pregnancy Power Foods; Sally Kuzemchak
- BabyCenter; Plus-size and Pregnant: How to Manage Your Weight During Pregnancy; December 2009
- Pregnancy.org; Can I Lose Weight While Pregnant?; Kimberly A. Tessmer
- KidsHealth; Exercising During Pregnancy; November 2010
- American Diabetes Association: Create Your Plate
