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Pregnancy Topics..

You are here : home > Pregnancy > Weight Gain, Diet & Exercise > How to Avoid Excessive Weight Gain during Pregnancy

How to Avoid Excessive Weight Gain during Pregnancy

Excessive weight gain can give rise to problems during pregnancy. Here is how to avoid excessive weight gain and prevent complications during pregnancy.

Congratulations for the little bun growing in your oven, but you definitely do not want to look like you feed on an entire bread factory. Excessive weight gain can raise your risk for birth complications like premature birth or c-section delivery, and other health problems like preeclampsia and gestational diabetes. Here are few methods that can help you avoid unnecessary weight gain.

Know How Much to Gain

You should know your goal weights and have to figure out where you fall calculating your body mass index (BMI), which depends on your height and weight. If your BMI is between 18.5 and 24.9, you have normal weight and should gain not more than 11-16 kgs during your pregnancy. For most women, 13 kgs is enough. You are considered underweight if your BMI is less than 18.5, and in such case, you should gain 12-18 kgs of weight. But if your BMI is 30 or more, you should be careful as you are obese and should not gain more than 5-9 kgs during pregnancy. You must confirm with your doctor about how much weight you must gain.

Learn More about Meal Planning

You should keep a track on calories you need and avoid extra calories per day which is not needed to nourish your growing baby. If your weight is normal according to your BMI, then you need to intake 340 and 450 extra calories per day in your second and third trimesters, respectively. These numbers will differ if you are underweight or obese. You can achieve the extra calories by choosing small, frequent meals packed with needed calories, instead of filling your stomach at once. Eat moderately and often. Choose healthy snacks between meals. Confirm your calorie requirements with your doctor.

Focus on Eating Whole Foods

If you keep binging on carbohydrates, you will gain a lot of weight, so keep a check on calories and choose meals and snacks that include fiber, protein, and some healthy fat, something which is good for both you and your baby. Fill your plate with fruits, vegetables, whole grains, and lean protein. Try berries, grapefruit, apples, oranges, pears, and plums – these fruits are with high water and fiber content, which keeps you full and gets you rid of constipation.

Drink All Day

No, it does not refer to anything else, but water! Avoid reaching for soda or sweetened juice, which are loaded with sugar and calories; instead, go for plain water. You may be having food cravings mostly because you are thirsty. Aim at drinking 2-3 liters of water every day to keep excess weight gain in check. Water hydrates your body, keeps constipation at bay, reduces bloating, and flushes out toxins. Another benefit of drinking enough water is that it helps you feel satisfied between meals and snacks.

Stay Active and Keep Moving

There are very less activities that you need to take a break from once you see the plus sign in your pregnancy check kit. You can continue walking even while pregnancy, because not only walking is good for your overall health, but also it will help you burn those extra calories and store fat in the right places. There are pregnancy exercises also which you can practice under the supervision of a certified trainer after consulting your doctor. Just be sure to consult with your doctor once to find out when it is not safe to work out.

It can be challenging to stick to the guidelines for pregnancy weight gain, but it is not tough to avoid too much of weight gain through your happy pregnancy. Ignore people who encourage you to eat for two. Eating enough during pregnancy is important as you and your baby need nutrients, but eating for two does not mean twice the food. Keep an eye on what you eat and drink plenty of water – and there you go!

What complications can be caused due to excessive weight gain during pregnancy? What are the ways to avoid excessive weight gain? How to have a healthy pregnancy? Discuss here.

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Hemali.2 months ago
Eating junk can add up to unwanted weight. Therefore, eating healthy is a must to avoid excessive weight gain.
Alesha.2 months ago
Women must focus on having healthy pregnancy.
Mariam.2 months ago
It is necessary to keep check on weight during pregnancy, to avoid unwanted problems.
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