5 ways to attain ideal weight during pregnancy
Pregnancy is the period of Mother Nature’s creativity at its best. Weight gain is also natural as it is due to developing baby, body muscles and fluids. During the first trimester the women gain around 2-2.5 kgs of weight and in later months the same gain comes in each advancing month. On an average, a woman gains around 12-15 kgs during her pregnancy. To know your ideal weight during pregnancy, use this calculator.
You should ideally gain weight gradually throughout the course of pregnancy. If your pre-pregnancy weight is less, you should gain more weight and if you were overweight before pregnancy, you should gain less. Recommended weight gain based on Body Mass Index(BMI) is as below:
|Category||BMI||Recommended Weight Gain|
|Under-weight||< 18.5||12.5 -18 kg|
|Normal||18.5 – 24.9||11.5 – 16 kg|
|Over-weight||25.0 – 29.9||7-11.5 kg|
|Obese||>30||not more than 7 kg|
Though eating for two is said often but a pregnant woman needs only 300 calories extra per day. The need to eat more has to be exchanged with eating healthy. This prevents extra weight gain that can lead to complications during pregnancy and delivery. Healthy and careful eating habits discourage the use of shedding extra kilos later.
Here are the doctor`s 5 must do`s for the ideal weight for you
- Balance: Each pregnant lady has to ensure that she eats a balanced diet rich in protein, iron and calcium. To know more about what to eat during pregnancy, read this.
- Small Portions: Regular, nutritious and small portions are recommended throughout the day. That helps in preventing nausea, lethargy, acidity, bloating and pangs of hunger besides improved digestion. This also prevents unnecessary weight gain.
- No Stress: Never feel stressed due to extra weight gain as stress can affect the baby. Certain food likings or aversions can develop during pregnancy. Many of them wear out after the first trimester. It is important to find a likeable substitute in the same food category and use the same. Practice meditation and yoga to channelise breath into creating a joyful experience for your body and mind.
- Sensible Eating: Eat foods high in nutrients and low in calories. Swap unhealthy foods with healthier alternatives. Instead of biscuits, cakes, sweets and ice cream, which are high in saturated fat and sugar, choose seasonal fruit, wholegrain crackers and low-fat cheese, yoghurt, or a handful of dried fruit. While eating fast food, choose low-fat substitutes, Avoid whole milk products. Sweets and fizzy drinks add a lot to weight so be careful with them. Ensure that cooking medium used has less of frying and more of steaming, baking and shallow frying. For fibre n minerals eat salads without heavy dressings.
- Exercise: Keeping oneself active goes a long way in managing weight. Regular walks, antenatal exercise and yoga regulate metabolism. It is always better to inform one’s doctor about exercises taken. When weight is gained slowly it helps in remaining fit, smooth delivery and lesser stretch marks.
So, look forward to this phase of life and keep that smile on forever. We at YouCare wish to remind you to not stop talking to your child and maintain a journal to note your experiences of a lifetime. After all, this is a gift of nature to man.
With inputs from Dr. Renu Chakravarty at Chakravarty Nursing Home, Sector 10, Panchkula. She can be reached here for consultation.