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 Reasons to Exercise during Pregnancy

Research has shown over time that the right amount of exercise can be helpful to a mother and her unborn. Exercising during pregnancy is no joke, and that is why it is widely recommended by experts to expectant mothers.

At this stage, exercises should be light. This is because it would take some time for the body to adjust into its new form. The addition of the unborn to your body structure will ultimately alter the mechanism of the body system. It is thus important to start light exercises while the body adjust into its new transition.

It is however important to notify your doctor or physician and get an approval before you commence any form of exercise routine. It is important that you take note of changes in your body so as to ascertain if you are to continue or stop your exercise routine.

People do perform exercises to meet several objectives, but as a pregnant woman, these are the five basic reasons why you should exercise.

1.       Now that you are two in one, whatever action you take on yourself concurrently affects your other half. In other words, your baby is affected by any effect which is exerted on you either physically or otherwise. Thus, if you perform exercises to keep yourself in good shape and good health, you are definitely improving the health status of your unborn baby.

2.       Regular exercise would put the body in the best shape for the stress and rapid recovery from the labour process. It is a known fact that exercise reduces the length of labour and increases the stamina required for child delivery. The stress experienced by an exercising mother is minimal because the muscle required for the labour process had been worked on severally and would not be new to a strenuous situation.

3.       Exercise as earlier said improves the health of the unborn. This also helps in reducing the risk of premature birth. Premature births are caused by a number of factors which ranges from the misuse of drugs to multiple pregnancy, maternal toxaemia or hypertension, abnormal attachment of the placenta, or congenital malformation of the infant and weak uterus. However it is good news to know that the risk of premature had been reduced into about 50% by regular exercise.

4.       The best way to lose weight after pregnancy is to shed weight during pregnancy. A lot of Mama’s would want to return to their pre-pregnancy weight status, but they make the mistake of laying-off exercising during pregnancy. This makes it difficult for them to gain their previous status in time. Whereas a pregnant mum that exercises regularly sheds off the excess fats available in her body system. This would put her in a good physical state of regaining her pre-pregnancy weight status as there would be a few pounds left to lose.

5.       There are some common and general side effects which are associated with pregnancy. They include headaches, fatigues, swelling and constipation. Most of these symptoms are associated with an excess of body fluids, toxins ad fats in various part of the body. However, this symptoms could be easily relegated into the past by exercising and hydration

It is important to note that you should not partake in strenuous exercise considering your health status; and if your exercise routine is taking a negative toll on you, you should stop immediately and seek for your physician’s advice.

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5 Natural Weight Loss Tips after Pregnancy

Virtually all mothers would be eager to lose the weight they had gained during pregnancy. The average weight gained during pregnancy amounts to about 25 pounds. It is said that the body weight during pregnancy is gained at the rate of about 1 pound per week and this usually starts after the third month of pregnancy to the ninth month. However, once the child is born, about 12-15 pounds of weight is lost. The lost weight contains about 10 pounds of fluids from the uterus as well as a reasonable amount of fats and placenta which could be up to about 5 pounds.

The remainder of the weight is what bothers most mothers that are eager to look like one “hot mama” in a short time. However, weight loss after pregnancy can take longer than expected. In some case it could take up to ¾ of a year. This raises the question, how do the celebrities get to lose so much weight after child birth in a very short space of time? Is there a special plan that gets them back to the red carpet in no time?

The truth about this is that they do about the same thing most of you had been told on several occasions. The only difference would be that these celebrities’ employ weight training experts, nutritionist, and nurses to ensure that they (the celebrities) follow the same routine that you had been told on several occasions.

It is important to note that there is no product and diet supplement that would catalyse your weight loss. Perhaps, you have found one that would actually help you lose some weight and that works; but it would certainly leave a residual harmful effect on you or your baby. However following these natural tips would help you achieve your weight loss and yet still keep you very healthy provided you abide by it religiously.

I.            Breastfeeding

The most natural way of losing weight after child birth is by feeding your child with natural milk from your breast. Breast feeding comes with numerous benefits to both mother and child. Human breast milk is the perfect food for infants, provided it comes from a healthy, well-nourished mother and the infant is full-term. Breast milk contains important antibodies, white blood cells, vitamins and nutrients which keeps the baby healthy and immunises the baby against attacks from disease. For the mother, breast feeding successfully burns as much as 500 calories of fats on a daily basis which is a lot in weight loss when compared to formula feeding mother. More so it increases the production of prolactin which helps you keep calm.

II.            Take healthy foods and avoid junks

At this time of your life, you should avoid fast foods and other foods that have high calorie content. In fact, only 25% of your daily calorie intake should be sourced by fat. On the other hand, take more of healthy foods. Your healthy foods should include fresh fruits, vegetables, whole grains, skimmed milk, low fat cheese, and lean meats. If you are the type who finds it difficult to resist snacks, ensure you get low fat snacks like raisins, whole grain crackers and nuts. It would be a bad idea if you decide not to eat because your body needs the nutrients to revitalise so also does your baby.

III.            Drink more

The best drink you can have at this time is water. Water in itself is a medicine which helps you flush out unwanted body fluids. It also aids metabolism.  This is so because water reduces the viscosity of the blood and thus speeds up metabolic reaction which in turn helps break down fat fast. It is also important that you avoid caloric beverages and cool drinks; they only add to the already present weight

IV.            Exercise

Start with moderate exercises like walking, lifting your baby, gardening, dancing, laundry and other light home chores. It would be a mistake to start with regular exercise because the body would definitely not be ready for such strain as it has been in hibernation for about eight months. The importance of exercising cannot be over-emphasized, but it is worth noting that strenuous exercises would have an effect on breast feeding and might also cause your body breakdown.

V.            Commitment

Perhaps, it is the most important tip and it is thus saved for the last. Most mothers are eager to lose weight after pregnancy; this forces them to search for various weight loss routine. They tend to follow such routine for a short period of time, but after a while, they stop. It is however important to be committed to any cause where you might have developed an interest in. Weight lose is an important cause thus, when you set a goal of losing some weight, ensure that you achieve your goal by abiding strictly to the plan. Note that the pregnancy weight is accumulated over a period of nine months and cannot possibly be shed overnight. It only requires your commitment.  Thus if you are committed to your weight loss after pregnancy, it is important that you abide by the tips earlier stated and you will be back to shape in no time at all.

Now that the secret is revealed, ensure you adhere by it; and I would be waiting for you on the red carpet.

Best regards.

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