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How to Maintain or Lose Weight While Pregnant

by
author image Rose Erickson
Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.
How to Maintain or Lose Weight While Pregnant
Focus on healthy foods like broccoli during pregnancy. Photo Credit Thinkstock/Comstock/Getty Images

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.

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