Weight gain is a part of pregnancy: a rite of passage so to speak.
While you’re supposed to gain weight during pregnancy, it’s still a good idea to manage your weight gain. Following a healthy nutrition and exercise plan will help the mom-to-be keep her weight within the recommended limit of 25-35 pounds and help prevent health risks associated with pregnancy weight gain such as high blood pressure, gestational diabetes and preeclampsia.
Here are some tips for managing pregnancy weight gain and keeping your weight within the healthy guidelines:
- Exercise as your body lets you. Get the thumbs up from your doctor first. Try walking and light resistance training. Prenatal yoga is great for toning and developing a mind-body connection with your baby: Blooma Yoga Studio in Edina, MN offers a variety of prenatal classes. Exercises using a stability ball are excellent for developing and maintaining core strength.
- Work with a personal trainer who specializes in prenatal fitness. An experienced trainer will know which exercises are appropriate for expectant moms and ensure that you are performing the exercises safely and with correct form. And having that standing appointment with a personal trainer will also hold you accountable to exercise!
- Stay hydrated, choosing filtered water over other beverages. It will help prevent hemorrhoids and excessive swelling. Keep your intake of fruit juices and carbonated beverages to a minimum.
- Don’t skip meals. Eat breakfast, lunch, and dinner and include snacks throughout the day. Include a healthy balance of lean protein, carbohydrate and fat within pregnancy nutrition guidelines. Depending on which trimester you’re in, you’ll need 300-500 extra calories a day, so plan accordingly.
- Work with your OB, Midwife or a dietitian for recommendations on creating a healthy eating plan specifically based on your individual nutrition needs.
- Most importantly, keep a sense of humor about it all. Accept that baby belly and new hips and thighs.
Don’t obsess about weight gain during your journey into motherhood. Eat well, take care of yourself and let nature take it’s course. You’ve got a lot of other important things to plan for and think about.
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