It’s not uncommon to put on some weight during pregnancy. You might even have been overweight before you got pregnant, and want to make your body is as healthy as it can be.
Losing weight during pregnancy is possible, and is safe provided that you are eating a balanced diet. Your body will prioritise the baby’s nutrition over your own, so it will always get the best share of what you eat.
Losing weight during pregnancy is relatively simple – just follow these three steps:
1) Eat a balanced diet. Here’s a good one:
Breakfast: Toast with an egg, a rasher of bacon and a tomato, tea with milk, fat-free yoghurt
Morning Snack: Apple and diet soda/juice
Lunch: Ham, lettuce and cottage cheese sandwich on rye, juice/diet soda
Afternoon Snack: Cottage cheese on rye cracker, piece of cake and a cup of tea/decaf coffee
Dinner: Grilled fish or chicken with baked/roasted potatoes and vegetables/salad, small dessert.
That, plus your prenatal vitamins, should contain all the calories and nutrients that you and your baby need. If you’re going to follow step two, though, you might need to take in about 20% more proteins and carbs
2) Join a pre-natal exercise class. Take your pick – any gym near you will have at least one pre-natal class. You could do pregnancy pilates, water aerobics, or any no-impact exercise that is at least mildly cardio-intensive. No steam room, no sauna.
Yoga can help, but it doesn’t give you the cardio workout necessary to promote weight loss. Exercise classes like this are also a great way to meet other expecting moms in your area.
3) Take it easy. If you feel like your body is under strain, it probably is. Always consult your doctor before starting an exercise program, and if you feel hungry or faint, eat a high protein, high carbohydrate snack.
Your body needs 2,000 calories to maintain weight as a general guideline. While pregnant it is not advised to get less than around 1,800. If you’re between age 14-19 you may still be growing, and so will need around 2,100.
It is only during your last trimester that you should increase your daily intake by about 200 calories. Remember to take off the calories you burn through exercise