Every woman’s body goes through a natural, beautiful transformation during pregnancy. Moms-to-be should not be afraid of the weight gained while they are pregnant. However, it is important to maintain a healthy lifestyle in order to keep a healthy body during pregnancy and post-pregnancy.
Photo: Juan Galafa
Since each pregnancy is different, there isn’t one-size-fits-all approach. However, these tips and guidelines can help expecting mothers keep a healthy, steady weight gain during pregnancy.
1. Increase Your Calories A Little
During the first three months of pregnancy very little additional calories are needed for your baby’s development, and subsequently very little weight is typically gained.
However, in the second trimester your baby’s growth becomes rapid as does your weight gain. During the second and third trimester moms should typically increase their caloric intake by 300 to 450 calories, according to some sources.
According to Mayo Clinic, a few general guidelines can be considered for pregnancy weight gain. With a pre-pregnancy BMI below 18.5, 28 to 40 pounds are recommended. A weight gain of 25 to 35 pounds is recommended for a pre-pregnancy BMI between 18.5 to 24.9, and a 15 to 25 pound weight gain is recommend for a pre-pregnancy BMI between 25 to 29.9.
2. Keep Moving
Exercise is an important part of a healthy lifestyle during all phases of life, even pregnancy. Expecting moms can typically keep up with their pre-pregnancy exercise routine, but it’s best to exercise at a lower intensity and work up at a pace you feel comfortable.
If you never had a regular exercise routine, it’s healthy to begin with low impact movements such as walking, leisurely swimming, light weight lifting, yoga or classes specifically for pregnant women.
You should always consult your healthcare provider before starting a new exercise program.
3. Get Your Beauty Sleep
Sleep is so important, especially during pregnancy. Not only does your body need plenty of hours of rest for your baby to develop healthfully, but it prevents fatigue so that you can make the most of your non-sleeping moments and maintain your healthy pregnancy weight gain.
Sometimes women have a difficult time falling or staying asleep during pregnancy. You can try using pillows to support your knees, abdomen, or back to prevent discomfort. Also, research suggests that lying on your left side can help improve blood flow to your baby and to your body.
Remember, it’s always important to work with your health care provider to determine what is right for you.
