HOW MUCH WEIGHT GAIN IS NECESSARY DURING PREGNANCY?

Weight gain is a phenomenon which a lot of women would wish is never associated with pregnancy; but as much as they would love to do away with it, it is bound to ensue.

Since weight gain is inevitable, the important question is thus, how much weight should you gain during your pregnancy?  It is normal for you to gain about 26 pounds during pregnancy which could rise to about 38 pounds if you are expecting twins. It all depends on your diet plan and content.

The first thing you should note is that food is not the cause of you weight gain during pregnancy, so you should not avoid it. Instead, eat a lot of food and eat them throughout the day. It is bad advice to leave your stomach empty; at least, you should have healthy snacks every 2-3 hours to avoid food cravings. These snacks should provide you with all the nutrients that are required. Avoid unhealthy food as your snacks; otherwise, you will gain extra weight from such.

The next thing is for you to plan your menu such that it would accommodate all the available food class. You can control your weight by planning your lunch and dinner plate to cover for all food classes. Your plate should equally contain proteins, carbohydrates, vitamins and all nutrients that are necessary for your baby to develop. Each day you should eat three servings of dairy products, three to four servings of poultry dishes, six to seven dishes of whole grains, and about three to four servings of fruits and vegetables. Intake of fruits and vegetables must be taken daily as consulted by your doctor. You should know how many calories your food contains; this way you will be able to watch your weight. Ensure that you eat only when you are hungry and in the right proportion. Overeating could instigate some signs of nausea and may increase unnecessary body weight. Also you should stay active during your pregnancy.

Ensure that healthy minerals and nutrients are never missed from your diet. They will keep you fresh and healthy without gaining much weight. Fresh and natural foods are necessary if you are expecting because they help flush out body waste which could accumulate as fat in the body. Avoid eating packaged and fast foods. They only add to your weight which is harmful for you as well as your baby.

Being inactive can also increase your weight. Make sure that you eat appropriately and correctly. Eat all kinds of healthy foods and you should also exercise to stay healthy and to burn out excess fats if any. Focus on eating healthy and keeping your weight under control so that you do not face any complications in delivering your baby. 

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5 Pregnancy Exercise You Must Avoid

You have probably heard it before that exercising during pregnancy is important for a whole lot of reasons such as weight loss, ease in labour, healthy mother and child, detoxification and so on. However, as good as the effect of exercising could be, it is important to note that there are some exercising routines and techniques that may be harmful to both mother and child.

You must have come across a lot of journals and notes that explain what kind of exercises you should engage in.  So what are those exercises that you should avoid during your pregnancy period?

1.       Avoid sports or activities that would require you to hold your breath. By holding your breath, you break off oxygen supply into your blood system. This concurrently cuts off oxygen supply to your baby which could cause health complications for the baby. Nevertheless, you may perform exercises which would involve extension (stretching of the body joints) and flexion (a forward raising and bending movement around a joint in a limb). It is advisable that you inhale on the rest and exhale on the exertion. Note that this should be done moderately.

2.       Avoid sports and activities that require rapid movements and change in direction. Team sports which also allows for a lot of body contact and erratic movements should be avoided. Sports such as tennis, basketball, soccer, squash, racquetball and other sports of its like should be avoided. These sports may be too fast and demanding for the unborn as well as your loose body joint.

3.       Avoid running or walking long distances. Running over a long distance is a concentrated exercise and should not be encouraged during pregnancy. However, short distance jogging or walking would be a good idea for you provided you do not exceed the limit. More importantly, you must ensure that you are not alone when you are performing any of this exercise.

4.       Avoid exercises which require you to lie on your back, especially if you have reached the third month of your pregnancy. This affects the posture and positioning of your unborn. You must also avoid exercises which require you to lift overhead and that which requires you to press weight forward. The most advisable position for exercising should be while sitting or by exercising with a stable support.

5.       Most importantly, avoid exercising alone because of the risk it poses. It is preferable that you perform your exercises in a public place or where you could be easily reached. It is also important that you have water with you at all times in order to avoid dehydration. Your physician must have emphasized on the complicating effects of dehydration. It is thus important for you to limit any source of dehydration. You should also avoid training in extreme conditions like in high altitudes, on steep slopes, in intense heat and extreme cold. This would hasten fatigue and dehydration.

As important as pregnancy exercises may seem, it is critical to check your limit. It’s for the good of your unborn and yourself.

Best Regards.

Make sure you get more tips on Pregnancy Without Pounds Loss or 6 Weeks Pregnancy Weight Loss

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