Your body tends to go through major changes during the course of pregnancy. It is very important to be careful about your weight gain during the tenure of pregnancy. Gaining too much weight can prove harmful to you and your baby as well.
Women who tend to gain very little weight are in danger of giving birth to a small baby weighing less than 5 ½ pounds. Similarly, over weight pregnant women tend to give birth prematurely or deliver large babies. Weight gain in pregnancy can unleash a host of health problems like diabetes, high blood pressure and varicose veins. Most pregnant women require around 300 extra calories each day. A balanced and healthy eating plan can easily provide the exact amount of calories needed during pregnancy.
It is vital to know your body mass index before getting pregnant. BMI is a sure measure of body fat based on a person’s height and weight. Once the pre pregnancy BMI is known, a few guidelines need to be adhered to in order to control weight gain during pregnancy.
In case you commence pregnancy at a healthy weight, you need to gain 25-35 pounds over the nine month tenure. It is normal to gain 1- 4 ½ pounds in the first trimester and go on to gain 1 pound every week in the 2nd and 3rd trimesters. Underweight women are more likely to have small babies. Hence they need to gain slightly over a pound in the 2nd and 3rd trimesters. Overweight women need gain only slightly under half a pound every week.
Ensure that you gain weight slowly and steadily. The most important factor is to keep an eye on the overall weight gain during pregnancy. Contrary to popular belief, it is not necessary to eat for two during pregnancy. While extra calories from nutrient rich foods help the baby to grow, a woman needs to consume only 100 to 300 more calories than she did before getting pregnant to meet the needs of the growing baby.
Stick to eating five to six small frequent meals each day. Keep at hand easy to eat snacks like nuts, raisins, cheese, and yoghurt. Make sure to eat a variety of foods to get all the nutrients that is needed for both the mother and the baby. Avoid fried foods and stick to fat free cheese and curds. Limit consumption of sugary drinks and cut down on salt since it causes water retention in the body.
Moderate exercise is a must to burn excess calories. Walking is a safe mode of exercise for pregnant women. Yoga can be very helpful in keeping a relaxed mind and calm the senses. Many yoga programs are now being organised by hospitals for pregnant women to help them maintain a healthy lifestyle during the glorious nine months. Check with your doctor what best suits you and enjoy a healthy and happy nine months!!!!!!