When a woman is pregnant, the weight is usually increased. So, you do not need to worry if you will be fatter when you are pregnant. However, you cannot let your weight to increase too much because it can cause overweight and even obese. Therefore, you still need to lose weight. Losing weight during pregnancy should be done carefully and safely. If you are interested in this idea, below are some tips that you need to follow.
- Do Not Try Diet
Losing weight does not mean having diet. Diet is good but it is not recommended for a pregnant woman. Weight loss diet can deprive your infant of needed calories, minerals and also vitamins. Therefore, what you need to do is to control your weight gain. An obese woman should gain about 11 to 20 pounds during pregnancy. An overweight woman should gain about 15 to 25 pounds during pregnancy. A normal weight woman should gain around 25 to 35 pounds during pregnancy. An underweight woman should gain around 28 to 40 pounds during pregnancy.
- Understand about Weight Loss Pregnancy
It is very rare that weight loss happens to a pregnant woman because commonly she will gain her weight. You also cannot reduce weight during the pregnancy. However, you can minimize the weight gain during the pregnancy. Commonly, pregnant women experience vomiting and bouts where they are usually called as morning sick. Different pregnant women may have different experiences but vomiting and bouts become the most popular and common experiences. If weight loss happens when pregnancy, you have to meet your doctor to know how it can be.
- Talk to Your Dietarian or Doctor
Usually, a pregnant woman will increase her foods especially in the first trimester. So, it is normal that the weight will increase significantly. If you cannot control your weight, you may need to talk with your dietarian or doctor in purpose to lose weight. You can discuss how to control the weight safely both for you and your baby. Anyway, you have to meet your doctor if you have problems with your weight during the pregnancy whether it relates to weight gain or weight loss.
- Know Your Needs of Calorie
During the pregnancy, you need extra calories up to 300 calories especially in the second and third trimester. To meet this need, you have to make sure that you should consume about 1900 to 2500 calories per day. Besides, you also must eat healthy foods every day. Then, you also need to discuss if weight problems happen to you. In addition, you also need to talk to the doctor if you get pregnant with multiples because you may need extra calories. By discussing with the doctor, you will know how much calorie you need to increase.
- Avoid Empty Calories & Unhealthy Foods
During the pregnancy, you can lose weight by avoiding empty calories as well as unhealthy foods because they can lead to unhealthy weight gain. So, it is very vital in controlling your health of pregnancy. The foods to avoid include solid fats and sugary foods such as fatty cuts of meats, whole milk, cheese, fried foods, and soft drinks. You are allowed to consume non sugary foods, unsweetened foods, fat free foods, and low fat foods. You also have to keep away from raw seafood, alcohol, caffeine and also any potential source of bacteria.
- Consume Prenatal Vitamins
During pregnancy, you need additional nutrients. In this case, I suggest you to take this kind of vitamin. However, you cannot take this prenatal vitamin while eating foods. It is better consumed after eating. This is recommended because it contains folic acid that can lower the risk of neutral tube defect. It also contains omega 3 fatty acids, calcium and iron that can control your body function as well as good for the growth of your baby. While consuming this vitamin, you should avoid any pill that provides A, D, E and K vitamins.
- Eat Smaller Meals More Frequently
If you usually eat 3 times a day, when you are pregnant you can lose weight by eating more frequently but with smaller portion. It can control your weight so that you will not gain weight too much. For example, rather than you eat 3 large meals a day, it will be much better for you to eat 6 small portions of meal per day. It is not only good for you but also your baby. That is why you need to know this tip.
- Prioritize Foods with Folate, Protein, Fiber, Carbohydrate and Healthy Fat
There are many nutrients needed in your body especially when you are pregnant. In this case, you need to get folate, protein, fiber, carbohydrate and healthy fat. Folate can be found easily in cereals, fortified breads, beans, broccoli, spinach, strawberries, and orange juice. Fiber can be found easily in beans, fruits, vegetables and whole grains. Healthy fats are contained in peanut oil, canola oil, and olive oil. Lastly, carbohydrate is found in whole grain like white bread.
- Plan Healthy Snack
Snack can be a perfect for a pregnant woman because you usually feel hungry during pregnancy. However, you have to be careful when choosing foods for snack. In this case, it will be a good idea to eat a banana smoothie or frozen non-fat fruit. Besides, you can also consider fruits, nuts, low fat cheese, whole grain cracker, and white cracker. It will also be a good idea to eat plain yogurt, whole grain toasts, or a hard-boiled egg for the snack.
- Do Easy Exercises
Lastly, it is also recommended so much to do some easy and light exercises. However, you cannot do exercises too hard that make you feel too tired. For example, you just need to go walking for a half hour every morning. Go cycling is also safe to do. Anyway, keep yourself active to lose weight during pregnancy. If you follow those tips rightly, you cannot only control your weight but also improve the health of you and your baby.
Description: Lose weight during pregnancy is very important. It is normal that your weight increases during pregnancy but you have to control it.