If a pregnant woman decides to lose weight, she should do so in moderation, because it is not the right time to try a strict diet or an intense exercise program. It is also preferable to speak with a doctor before starting an exercise program during pregnancy, or he can refer the pregnant woman to a nutritionist regarding healthy eating and appropriate exercise. pregnancy period
Excessive weight gain during pregnancy can increase the risk of birth complications, including cesarean section or stillbirth.
Therefore, it is important for a pregnant woman to know how to avoid weight gain during pregnancy, and to adhere to the normal rate of gain recommended for pregnant women to reduce the risk of many health problems in the fetus and in the mother, such as gestational diabetes.
Top tips to avoid weight gain during pregnancy
1. Eat healthy during pregnancy
Pregnant women do not need a lot of extra calories daily to nourish the fetus, as the guidelines recommend the following:
In the first trimester of pregnancy: Pregnant women often do not need any additional calories during the first trimester of pregnancy, unless they begin the pregnancy with a lower-than-normal weight.
In the second trimester of pregnancy: It is recommended to add about 300-350 additional calories daily to the mother’s diet.
In the third trimester of pregnancy: It is recommended to add about 450-500 additional calories daily to the mother’s diet.
Doctors advise pregnant women to eat light meals and distribute them between the three main meals. Nutritionist Frances Largeman, author of the book (A Guide to Healthy Eating for the Pregnant Mother), pointed out the necessity of eating meals full of protein, fiber, healthy fats, and fruits and vegetables every three hours, which maintains Pregnant women have a stable blood sugar level throughout the day, which reduces the possibility of them feeling hungry at dinner time.
2. Drink enough water
The Institute of Medicine advises a pregnant mother to drink about 2 liters of various fluids per day or the equivalent of 8 cups. This amount may vary from one pregnant woman to another, so it is recommended to speak with a doctor to determine the appropriate amount. Among the benefits of drinking water for pregnant women are the following:
It helps absorb essential nutrients, and transport vitamins and minerals to blood cells, which in turn reach the placenta and nourish the baby.
It relieves and may prevent constipation and hemorrhoids that many pregnant women suffer from.
It contributes to avoiding dehydration during pregnancy.
Reduces the possibility of urinary tract infections.
It helps the body get rid of excess salts, which reduces swelling, especially swelling of the feet or ankles
3. Start with a simple walking routine
Walking is important not only for weight loss but also for reducing aches and pains towards the end of pregnancy. The most important thing any pregnant woman can do is walk, says Jane Connery, former president of the American College of Obstetricians and Gynecologists.
4. Exercise during pregnancy
It is recommended to exercise at a moderate pace for at least 30 minutes a day, and at least 5 days a week.
It is recommended to avoid any exercise that requires the back to lie on a hard surface after the fourth month of pregnancy, such as some yoga poses, as the increased size and weight of the uterus will put pressure on the large blood vessels that return blood from the lower part of the body to the heart.
It is recommended to eat a small snack about 15-30 minutes before exercising, as you should not exercise on an empty stomach for fear of a decrease in the level of glucose in the body, which causes the liver to secrete substances known as ketones into the blood, which in turn causes harm to the fetus.
5. Measure weight at home
It is important to track weight gain during early pregnancy, regularly throughout pregnancy, and compare weight gain with that recommended
Measure weight at the same time of day, once a week, or every two weeks, and on the same scale.
Wear the same amount of clothing while weighing
Diet for pregnant women to avoid weight gain
Eat foods made from whole grains, such as whole wheat bread and brown rice, as they contain complex carbohydrates, which in turn provide the mother and child with nutrients and help them feel full for a longer period.
Avoid simple starchy foods, such as bread and white rice, which in turn raise blood sugar without providing the pregnant woman with nutritional value.
Eat healthy fats, such as olive oil.
Limit the intake of milk and dairy products, and limit them to one or two meals a day.
Avoid processed meats completely.
Drink drinks with little or no sugar.
Avoid sugary drinks, which are a major source of calories and usually contain little nutritional value.
