Being overweight during pregnancy can pose many health risks to the mother as well as the unborn. It can be really challenging to keep your weight in check during pregnancy. Women complain about cravings for carbohydrates and above all, people around them encourage them to eat for two. But piling on too much calories during pregnancy is a no-brainer. It can cause birth complications like c-section delivery and premature birth. If you’re already overweight before conceiving, then you’re at higher risk. Here’s what you can do to avoid weight gain during pregnancy.
Manage your weight before conceiving
This is the most effective and important thing you can do before getting pregnant. Start your pregnancy with a healthy weight. Figure out your ideal weight and lose weight if needed.
Eat moderately and often
You don’t need to pile on too much in one go. You can have 340 extra calories per day in your second trimester and 450 extra calories during your third trimester. Choose the food with high nutritional value and the ones that keep you satiated for long. Take small meals focussing on lean proteins, fruits and vegetables. Choose healthy snacks between the meals. Have a healthy snack in every three hours.
Also Read: Being overweight while pregnant increases the risk of birth defects: Study
Drink lots of water
It is very important to keep yourself hydrated during pregnancy. Drinking enough water will also keep you full between the meals. Drink 10 glasses of water everyday. Monitor your urine colour as well. If it’s getting dark yellow or cloudy, then you need to catch up on your water levels, that is, drink more water.
Eat something nutritional when cravings strike
Don’t avoid the burgers and ice cream completely. But there should be a limit to your cravings. Eat as per your cravings but don’t forget to get the right amount of proteins and healthy fat for your baby. Eat cheese and eggs to get the right amount of protein.
Opt for complex carbohydrates rather than simple ones
Simple carbohydrates like white bread, rice and pasta can also raise your blood sugar without giving you the nutrition. It’s better to munch on complex carbohydrates like brown rice, quinoa and whole grain breads. This will provide you and your baby with more nutrients.
Walk for good health
The best thing you can do during your pregnancy is walk. Take out 10 minutes for your walking schedule. By the end of the first trimester, walk 30 minutes daily and continue to do it for the rest of pregnancy.
