Follow these 9 tips proven to help you avoid excessive weight gain during pregnancy.
During your pregnancy you will gain weight. The average woman should gain 25-35 pounds.
But did you know most of that weight isn’t actual fat?
Breakdown Of Pregnancy Weight Gain
- Baby: 7-8 pounds
- Placenta: 1-2 pounds
- Amniotic fluid: 2 pounds
- Uterus: 2 pounds
- Maternal breast tissue: 2 pounds
- Maternal blood : 4 pounds
- Fluids in maternal tissue: 4 pounds
- Maternal fat and nutrient stores: 7 pounds
The days and weeks following birth you will see your weight go down on the scale as your body returns to normal.
If you practice the tips below for avoiding weight gain during pregnancy you’ll find yourself with only about 7 pounds of actual fat gained.
It is crucial that you follow these tips.
Woman who don’t will easily gain up to 60+ pounds during pregnancy, leaving you with an uncomfortable 30 pounds of extra fat postpartum.
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9 Tips To Avoid Weight Gain During Pregnancy
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Don’t Eat For Two
The old saying “eating for two” does not hold true.
The truth is, during your first trimester you do not require any additional calories.
During your second trimester you only need 340 extra calories a day, and 450 extra calories a day in your third trimester.
So what should you do to avoid weight gain during pregnancy?
First you should use this calculator to find out how many calories you need a day to maintain your weight. Then use the tip below!
Use A Calorie Tracking App
When you’re pregnant it’s very easy to lose track of your calorie consumption.
Record what you eat in a calorie tracking app like this one to keep you on track so you can avoid weight gain during pregnancy.
Aim to reach the number of calories the calorie tracking app recommends for you to maintain your weight during the first trimester.
During your second trimester allow yourself another 340 calories a day.
Then during your third trimester allow yourself and additional 450 calories a day.
Follow A Meal Plan
If you’re worried about gaining excess weight during pregnancy you need to follow a meal plan for healthy meal ideas.
Having a plan helps you stay on track with your weight goals.
Keep Moving
Being pregnant does not mean you should stop your fitness routine.
As long as your doctor says it’s okay you should continue exercising which will help burn calories so you can avoid weight gain during pregnancy.
Related Reading: Promoting Your Child’s Speech Development From Day One
Don’t Drink Your Calories
You can easily exceed your daily calorie intake and gain weight during pregnancy by drinking your calories.
Try to only drink water and milk and avoid drinking juice and other sugary drinks.
Drink A Glass Of Water Before Meals
Thirst is often confused for hunger, which leads to overeating and weight gain.
Drinking a glass of water before meals helps keep you hydrated and ward off overeating.
Make Walking A Daily Habit
Whether it’s in the morning, afternoon, or at night make going for a walk part of your daily routine.
Walking is exercise, it’s relaxing and will help you avoid weight gain during pregnancy.
Do Pregnancy Workouts
Try incorporating a pregnancy workout with strength training, like this.
It’ll help you keep a healthy weight throughout your pregnancy as well as make giving birth easier.
Get Plenty Of Sleep
Lack of sleep can slow down your metabolism and lead to weight gain during pregnancy.
Getting a full eight hours of sleep a night will keep your metabolism higher and also give you energy to be more active during the day.
Takeaways
Its healthy to gain about 25-35 pounds while you’re pregnant.
Following the tips you’ve learned here today and talking with your doctor can insure you have a healthy pregnancy with less fat to lose postpartum.
So remember,
- Don’t eat for two
- Use a calorie tracking app
- Follow a healthy meal plan
- Keep moving and exercise regularly
- Don’t drink your calories
- Drink plenty of water
- Go for daily walks
- Do pregnancy safe workouts
- Get plenty of sleep
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