How to Diet and Exercise During Pregnancy

By: moklesur@bringtheshreds
September 13, 2020

Weight gain during pregnancy is a natural phenomenon given the fact that you must nourish the baby growing in your womb. An exciting time of pregnancy can turn into a weight dilemma for women who are already overweight. Because of the expected weight gain associated with having a baby. Overweighed pregnant Women may worry about how weight affects their pregnancy and wonder whether it is safe to lose weight at this time.


As the time pass, the baby grows, and the woman's body changes, she will naturally gain weight. Increased blood volume, amniotic fluid, and the growing baby lead to a reasonably steady weight gain during pregnancy. Overweight or obesity make your pregnancy is more complicated. Maintaining weight and stay fit during pregnancy is of utmost importance.


Luckily, research suggests that losing some weight during pregnancy might be possible, and it may be beneficial for some pregnant women who are extremely overweight or obese before pregnancy. Obese women can use safe methods to reduce body fat and avoid weight-related complications.

On the other hand, losing weight isn't suitable for those pregnant women who were at a healthy weight. If you think you can benefit from weight loss during pregnancy, ask your doctor about how to do so safely without harming your baby.


Doctors don't recommend women to lose weight during pregnancy. They encourage pregnant women to focus on taking enough nutrients and exercise to maintain a healthy pregnancy.


How to stay fit and maintain weight if you're overweight or obese


Obesity during pregnancy can lead to many health issues and could have complications during labor and delivery. But losing too much weight steadily while pregnant can harm your baby's health. Therefore, you should know how to lose weight without harming the baby. Here's what you can do.

Regular exercise

Some pregnant women don't exercise out of fear that it may harm their babies. But this isn't true. While some activities like sit-ups are possibly harmful. Overall, exercise is very beneficial. Regular exercise or activities can help you to maintain your weight, reduce birth complications, and even ease aches and pains you experience during your pregnancy.

For nonpregnant women, 30 minutes of activity per day is enough. If 30-minute walks are impossible for, consider breaking up the 30 minutes into shorter parts of time.

Some of the best activities for pregnant women are:

  • swimming
  • walking
  • gardening
  • prenatal yoga
  • jogging


Stay Hydrated

Water is the best for good health. Staying hydrated during pregnancy is of extreme importance and more so if you are indulging in exercises. You need more water when you're pregnant. Drink at least 6-8 glasses a day. Drinking more water every day can make you feel full and prevent excessive eating.


Cut down on the calories.

Firstly, calculate how many calories you need daily for you and your baby to stay fit. Doctors recommend that pregnant women get a minimum of 1,700 calories daily. By keeping a record of what you eat daily, you can figure out if your calorie intake is within the limit or not. Counting calories will also help you understand whether you are eating more than you need.


Eat healthily

Avoid junk food and switch to healthier options such as juice, fruits, and vegetables. Choose grain cereals and bread, along with low-fat milk and dairy products. Look for foods that are a rich source of folates such as strawberries, spinach, and beans. Have a healthy breakfast daily and eat high-fiber foods as they aid digestion and prevent constipation, which is a common problem in pregnancy. Rather than focus on what you shouldn't eat, focus on healthy eating.


Smaller meal

Eating frequently but small meals throughout the day. If you feel you are hungry all day long, then go for six smaller meals instead of three large meals. It is a way used by many dieters to maintain weight, and it also benefits you as a pregnant woman. A smaller meal can help you with healthy weight control and other pregnancy difficulties. Smaller meals can reduce heartburn and morning sickness. Eating a smaller meal frequently also boosts your metabolism and stops you from getting too hungry and overeating food. It controls your weight. Avoiding meals won't help you with healthy weight control.


Do not eat for two

Pregnancy does not mean you have to eat for your baby. You do not have to eat for two but have to eat healthy food. Pregnant women should eat food containing nutrients such as folic acid, vitamin B12, and calcium. Besides calories and proteins in the required amounts.

Some healthy food that pregnant women should eat:

  • Nuts provide protein
  • Milk and cereals supply the extra calories.
  • Eggs and yogurt are a great source of protein, calcium, and vitamin D.
  • Spinach is high in folic acid and included in your everyday diet.
  • Red meat provides iron.


Take vitamin

Be sure to take your vitamins regularly as suggested by your doctor. Taking vitamins every day will help you meet your nutritional needs without consuming more calorie-rich foods than required. But remember one thing that ant type supplements are not a substitute for a healthy diet, and you must take a healthy diet to ensure that your body absorbs these nutrients.

Avoid junk food

Stop eating junk food and eat a healthier diet such as fruits and vegetables. Look for foods that are a rich source of folates such as strawberries, spinach, and beans. Have a healthy breakfast daily and eat high-fiber foods such as whole grains, fruits, vegetables, and seeds as they aid digestion and prevent constipation, which is a common problem in pregnancy.

FREE 28 Day Clean Eating Meal Plan Here

About Louis

Bring The Shreds was founded by Louis Ha. Louis is an online fitness coach and entrepeanuer based in the Bay Area. Read more of OUR STORY

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