Should you consider losing weight while pregnant?
If you’re pregnant, this is really not time for you to consider a weight-loss diet. By restricting your food intake you can potentially harm your developing baby. Restricting your food intake could in fact starve your developing baby of the essential nutrients that are necessary for proper development.
You will find that the majority of doctors will recommend that you wait until your child is born to begin dieting to lose weight. Your developing baby requires extra calories in order to grow and develop properly. However, if having asked your doctor if you should be losing weight due to being obese, there are some safe techniques which you can use to lose weight while pregnant which will not harm your developing baby.
If you are obese at the outset of your pregnancy or were to become obese during your pregnancy, you could greatly increase your risk for having things such as gestational diabetes, pre-eclampsia, peripartum cardiomyopathy etc. Be sure to consult with your physician before you ever attempt to lose weight during your pregnancy.
Realize that gaining weight while being pregnant is healthy, and is a normal part of being pregnant. You are going to be supplying your developing baby with its nutritional needs, those need to be met at all costs for a healthy baby. By dieting, be running the risk of creating nutritional deficiencies for your baby. Talk to and ask your doctor about your weight before and after having become pregnant so that you can have a healthy exercise and eating program which can continue postpartum.
But what about cravings while pregnant?
In order for you to maintain a healthy pregnancy weight or losing excess pounds during pregnancy it will be highly important for you to control those wonderful pregnancy cravings. The primary cause of excess weight gain during any ladies pregnancy, are typically caused by cravings. Unfortunately, the majority of pregnancy cravings tend to be for sweet foods or fatty foods. So when those cravings for ice cream or chocolate crop up, reach for something healthy here, such as cucumber slices, or fresh fruit.
Are you losing weight?
If your doctor has recommended that you lose weight during your pregnancy, you should keep an accurate account of what you are eating as well as your exercise for every week of your pregnancy. Losing too much weight quickly, is not only dangerous for you but also dangerous for your developing baby. Your doctor is your best resource for how much weight you can lose in a given period, without being dangerous to your child.
Incorporate smaller meals into your day while pregnant
If you will begin eating smaller more frequent meals during your pregnancy, instead of eating large meals three times per day you can reap many benefits. Instead of eating three large meals per day, try to eat five or six small ones. By eating small meals throughout your day, you can increase your metabolism and give yourself a higher level of energy, while maintaining your healthy pregnancy weight.
Another advantage of smaller meals is that it can help to maintain your blood insulin levels, prevent low blood sugar and ensure that your developing baby has sufficient energy. Eating smaller meals will also control your daily levels of sugars and fats, so that your body never sees an excess of these which could lead to fat storage. This will allow your body to use the nutrients which you are consuming any more efficient manner.
Nutritional guidelines for pregnancy
There is no diet which is a fit all for all women, but there are a few recommended nutritional guidelines. Folic acid or folate has been found to be essential, as it can prevent birth defects in your developing baby. Your daily intake of this nutrient should be 1000 mcg per day during your pregnancy. Your prescribed prenatal vitamins will help to supply you with your daily allowance, and can also be obtained through citrus fruits, leafy greens, dried beans, peas, as well as fortified cereals. You will also need a bout 71 g of protein, 27 mg of iron, 1000 mg of calcium per day. As excess vitamins can be harmful, be sure to talk with your doctor about supplementation.
What about calories during your pregnancy?
Even though you are eating for two when you are pregnant, this does not require that you double your meals. The American Pregnancy Association states that you will only require an additional 300 cal per day for your unborn babies developmental needs. If you will keep this caloric total in mind you can maintain proper nutrition for your growing baby, while at the same time keeping your weight gain at a safe level.
Exercise during pregnancy
During pregnancy doctors recommend that you avoid high impact exercises as well as doing heavy aerobics. However walking or swimming are good low-impact workouts which are not only good but important for both you and your developing baby. You should stop your workout early if you begin to tire so that you can avoid muscle strain, excessive fatigue, plus putting an undue stress on your developing baby. These low-impact exercises or workouts can be a key for losing excess weight during pregnancy. As we have stated throughout this article you should discuss any exercise regimen or potential weight loss plan with your doctor before you ever begin one.
Instructions If Your Doctor Agrees
- Eat five or six small meals every day, and avoid snacking in between these. If you become bored go for a walk, or read about your pregnancy, rather than eating out of boredom.
- Search for an online community for women who are pregnant or a local support group in your community designed for women who want to lose weight while they are pregnant.
- You can do low-impact exercises such as walking or swimming if your doctor says they are okay for you.
- Avoid foods with high levels of sodium or sugar or anything else that could be detrimental to your health. One of the easiest ways to accomplish this is by avoiding processed foods.
- Stay away from sodas, sports drinks, and fruit juices as these beverages contain high levels of sugar.
- You should consume lean meats such as Turkey, skinless chicken breast etc.
- Be sure to avoid tuna and any other foods which might be high in mercury.
- Take your pre-natal vitamins daily per your doctors instructions.
- Eat whole grain bread, vegetables, fruit etc.
- Always talk with your doctor before you start this or any diet or exercise program
- Never attempt to lose weight while you are pregnant unless you are considered obese
- Buy your self a journal to keep track of your pregnancy and weight loss
- Inform other people have any plans you may have lose weight while you are pregnant
Recommendations for losing weight while pregnant:
There is a recommended weight gain range for your pregnancy, which you should discuss with your doctor to make sure that you understand what that range is for you. The March of Dimes states that if you are overweight, gaining between 15 to 25 pounds during your pregnancy is healthy, and staying within this range will decrease your risk of complications during your pregnancy.