jeudi 7 avril 2016
Bun in the Oven? How to Avoid Excessive Weight Gain
Congratulations, mom-to-be! Of course you're excited about the little bun growing in your oven, but you still don't want to look like you ate an entire bread factory. Whether you're in your first trimester or your third, here are some tips to keep in mind to prevent excessive weight gain during your pregnancy.
What's Expected?
Every pregnant woman will gain weight. For those with a healthy prepregnancy body weight, 25 to 35 pounds is the norm. For those who are underweight, expect to gain closer to 40 pounds, and anyone who is overweight will gain an average of 20 pounds. Expect variables, though. Many average-weight women can gain anywhere from 45 to 60 pounds during pregnancy but have no issues giving birth or shedding the weight later.
Eating For Two
While you are growing a human being, that little baby is a fraction of the size of an adult, so no need to feed it like one. While pregnant, you need an extra 150 calories a day in the first few months and an extra 300 calories a day for the remainder of your pregnancy.
Foods that are high in fiber such as fruits and veggies, whole grains, and legumes have the power to fill you up and make you feel full longer. Eat fiber-rich foods like these every few hours to prevent hunger pangs that cause you to crave high-calorie snacks.
How to Satisfy Cravings
Every time you eat is an opportunity to nourish the body and help grow a healthy baby. If you always choose foods high in sugar and fat, think about how that can affect the little bundle inside of you. That said, you are a pregnant woman with needs, so find nutritious alternatives to the foods you want. Whip up this 150-calorie mango ice cream instead of reaching for a store-bought pint, or make this tomato, basil, and mozzarella quinoa polenta when you feel like heading to the nearest pizzeria. But like anything in life, give yourself some room to indulge.
Just Keep Moving
If you were exercising before your pregnancy, it's usually safe to continue, but make sure to check in with your doctor first. Most importantly, listen to your body. Fatigue, a decreased sense of balance, nausea, and muscle pain might make it difficult to run like you used to; just do what you can. Also be sure to include strength training since muscle mass burns calories - here's a 10-minute yoga strength-training routine you can do at home. If you weren't exercising before but want to begin, again, speak with your doctor before getting started. She'll probably recommend focusing on gentle types of movement such as walking, leisurely swimming, strength training with light weights, and yoga, as well as classes and videos geared specifically toward pregnant women.
Here are some quick videos you can follow along to:
- Tracy Anderson Prenatal Workout For a Toned Tush
- 5 Prenatal Pilates Moves
- 10-Minute Prenatal Arms Workout
- 10-Minute Strengthening Yoga Series
- 10-Minute Prenatal Workout From Heidi Klum's Trainer
- Prenatal Lower-Body Workout
- Hip and Hamstring Openers
- Yoga Sequence For Your Sore Back
- Or buy this three-DVD series called Healthy, Fit, Happy Mom ($15).
Hit the Hay
Between waking up every hour to change positions or pee or staying awake thinking of baby names and what color to paint the nursery, a solid night's sleep is a tall order when you're about to be a mom. But not getting enough Zs contributes to weight gain by slowing down your metabolism, causing you to eat more, and making you feel too tired to work out. Make up for interrupted sleep by jumping into bed earlier or napping during the day.
Keep Track
If the pounds are creeping up and you don't know why, keep track of your calorie intake by writing down everything in a food and fitness journal. It'll make you realize how those extra handfuls of M&M's really add up, remind you to measure out serving sizes of everything you eat, and keep you honest about how many scoops of mac and cheese you're really eating.
Yes, Indulge!
You know choosing fruit or Greek yogurt is the more responsible option when it comes to satisfying your pregnancy hunger, but that doesn't mean you should never give in to your insatiable cravings. Denying yourself that slice of cheesy pizza or hot fudge sundae will just make you crave it more, which can lead to binging later. Eat healthy most of the time, and allow yourself a small indulgence a few times a week (or even every day) to keep cravings at bay.
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