- Prepregnancy weight and overall health is the determining factor in the recommendation for weight loss while pregnant. According to the Institute of Medicine, some pregnant women gain substantially more weight than is necessary; women should try to begin their pregnancy at a healthy weight. Women who are considered obese are often directed to follow specific diet and exercise guidelines in order to minimize the risk of complications during pregnancy and delivery. If a woman is not at a healthy weight before her pregnancy and continues to gain weight after conceiving, she is at increased risk for gestational diabetes, high blood pressure, pre-eclampsia, varicose veins and cesarean section. Babies born to overweight mothers have an increased risk of chronic health conditions like diabetes and obesity.
- It is essential for pregnant women to receive adequate amounts of nutrients throughout their entire pregnancy, but is most crucial during the first two months of fetal development when the embryo is especially sensitive to nutrient deficiencies. A prenatal vitamin, in addition to a separate supplement of folic acid, should be taken daily. Women can even begin this vitamin regimen when they are trying to conceive.
Pregnant women should eat small, well-balanced meals frequently throughout the day to avoid overindulgence. Eating four to six small meals per day will help deter both nausea and heartburn by easing the digestion process and boosting metabolism. Eat as many fresh foods as possible, avoiding processed frozen foods and packaged meals that are high in calories and sodium. Lean cuts of red meat, fish and chicken can help to build muscle, while fresh fruits, vegetables and whole grains provide fiber and energy for exercise. Avoid caffeinated and sugary drinks--such as sodas--that contain empty calories. Drink eight glasses of water each day in addition to two glasses of 2-percent milk per day to ensure the daily calcium requirement is met for pregnancy. As an added bonus, milk gives the sensation of fullness, which can help deter unhealthy snacking. - In order to receive the greatest results from a diet program while pregnant, it should be complemented with regular exercise. Begin by walking three times per week for 30 minute sessions, and increase the session length and frequency as endurance builds. Add strength training, such as yoga or Pilates, two times per week. Activities with a high risk of falling or abdominal trauma should be avoided.
Once an exercise regimen has been established, eat a small, healthy snack 15 to 20 minutes after each session to help to boost the metabolism and burn calories.
Always check with your health-care provider before attempting to lose weight during pregnancy. For most women who are already at a normal weight before conceiving, losing weight while pregnant can be dangerous to the baby.
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