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Author: Aradhana Pandey - Organic Lifestyle Magazine Author: Aradhana Pandey - Organic Lifestyle Magazine

Seven Ways To Avoid Gaining Too Much Pregnancy Weight

Discovering that you and your partner will soon have your first baby is probably one of the most euphoric moments in your life, especially if you’ve been trying to conceive for a long time. Earlier, you made all your life decisions keeping only yourself and your partner in focus. Now with the much-anticipated arrival of your little one, there’s almost nothing you do without thinking about how it will impact the angel growing in your womb.

As you accustom yourself to these changes, there’s one huge (pun intended) change that worries you the most – your weight gain. Though it is normal for women to gain weight during their pregnancy, you surely don’t want to end up looking like a human version of Godzilla. Well, here are seven ways to avoid gaining too much pregnancy weight:

Drink A Lot Of Water

When everybody, from your doctor to your fitness trainer and nutritionist harps about the importance of drinking plenty of water, you have to believe that there’s some truth to it. Apart from keeping you well-hydrated and energetic all day long, drinking water also curbs your cravings at odd times of the day that may have you pile on free calories. Since, during pregnancy, your digestive system slows down, drinking enough water can also contribute to healthy bowel movements and therefore prevent bloating. Water is also important for the formation of the amniotic fluid that surrounds your fetus.

Stay Active

Staying active throughout your pregnancy is also a great way to prevent excessive pregnancy weight gain. It also makes the process of postpartum weight loss a lot faster and simpler. Practice low to moderate intensity exercises like walking, swimming, kegels, yoga, etc. for an hour every day. Apart from helping you maintain a healthy weight during pregnancy, exercise can also help elevate your mood and ease pregnancy-related discomforts according to a study conducted by Medicine and Science in Sports and Exercise reports. Avoid exercises that can make you susceptible to falling, and do consult your doctor before adopting an exercise regimen.

Eat Often (But Eat Healthy)

As counter-intuitive as it may sound, eating frequently can also contribute to the maintenance of healthy weight during pregnancy. The key is to watch what you eat. Include generous portions of fiber-rich foods like fruits and vegetables in your diet that will do a wonderful job of providing you and your little one with wholesome nutrition while keeping you full for long periods. Opt for lean meats, fish (choose varieties low in mercury) and low-fat dairy foods to meet your protein, omega-3, and calcium requirements, respectively. Eat a lot of leafy greens rich in folic acid, vitamin C, calcium and vitamin K. For snacks, stick to healthy options like nuts, pomegranates, Greek yogurt, sprouts, etc. Of course, you are allowed to give in to your cravings once in a while, but keep a check on the portion sizes.

Avoid Eating Out

Love eating out? Unfortunately, during pregnancy, you may have to cut down on your restaurant indulgences, especially fast foods. Unless you’re opting for soups or salads, food available in restaurants can be pretty high in calories and low on nutrition. If not cooked properly, it can also make you susceptible to food poisoning that can be harmful to both you and your little one. As far as possible, minimize your intake of outside food. If you are planning to eat out, do a prior check on the ingredients, calories and possible allergic reactions caused by the dish you’re planning to order.

Team Up

It always helps if you team up with someone sailing the same boat as you. Instead of joining a regular gym or yoga class, join one dedicated solely to expectant mothers so there’s greater motivation for you. Join a pregnant women support group to share ideas on nutrition and fitness for better results.

Get Enough Sleep

Not sleeping enough can also get in your way of maintaining a healthy weight during pregnancy. A study conducted by The Journal of Women’s Health reports that inadequate sleep can contribute to excessive weight gain during pregnancy. Though sleep troubles are common during pregnancy, certain measures like regular physical activity, a routine sleep pattern, dietary improvements, and the right sleeping postures can help you get a good night’s sleep.

Cut Out Stress

Stress is another crucial factor that can contribute to increased pregnancy weight gain. It can negatively impact your dietary choices, making you crave for foods high in fats and sugar. Practice calming exercises like deep breathing, meditation, and yoga to keep your stress levels in check.

Though these tips will help you sustain your recommended body weight during pregnancy, always remember that you should not compromise on your required nutritional intake to lose weight as it could hamper your baby’s development. The key is to adopt a healthy balance in your lifestyle and eating habits. Congratulations on the great news.

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Six Common Superfoods For Your Pregnancy Diet

It’s a no-brainer that one of the prerequisites to a healthy and smooth pregnancy is a wholesome diet. To contribute to the holistic development of the little one in your womb, you must ensure that your food choices are rich in essential nutrients. A poor diet during pregnancy can lead to fatal issues such as abnormal brain development, increased risk for obesity, heart diseases, and diabetes, among many other health problems in your baby. In the midst of battling  your food cravings and aversions, it is also important that certain health-boosting superfoods find a permanent place in your daily diet. These nutrient-rich powerhouses don’t just help enhance your overall wellbeing, they also support your baby’s growth. Here are six superfoods that must form a part of your pregnancy diet chart:

  1. Broccoli –Preparing a nutritious salad for supper? Don’t forget to add broccoli to it! This delightful vegetable is one of the best pregnancy superfoods that houses numerous nutrients like folic acid, calcium, iron and vitamin C – all of which contribute to a healthy pregnancy. Foods rich in folic acid are essential for all expectant mothers as they reduce the risk of neural tube defects in the fetus. Calcium contributes to the development of the baby’s healthy bones while iron ensures proper oxygen supply to the fetus. Vitamin C helps lower the risk of pre-eclampsia reports a study conducted by BJOG: An International Journal of Obstetrics & Gynaecology.
  2. Avocado –Looking for the perfect sandwich spread that offers a blend of great taste and good health? Guacamole is just what you need! Avocados contain heart-healthy omega-3 fats that aid the development of the fetal brain. They are also high in fiber, folic acid, vitamins K, C, B6, and potassium. During pregnancy as your gastrointestinal tract slows down, you face an increased risk of developing indigestion and hemorrhoids. Fiber helps prevent these problems. Vitamin K helps in healthy blood clotting and your baby’s bone development. Vitamin B6 provides relief from the symptoms of pregnancy nausea and vomiting.
  3. Salmon –If you are a fish lover, salmon is the variety you should be indulging in! A study conducted by the American Journal of Nutrition found that pregnant women who eat oily fish like salmon twice a week increase the status of EPA and DHA in their fetus. This helps reduce the risk of poor visual and neural development in the baby. It is important to remember, however, that some fish such as lobster, oyster, prawns, shrimps, mussels, and crabs may contain harmful bacteria. If not cooked well, they can lead to food poisoning and even miscarriage.
  4. Berries –These antioxidant-packed fruits add a lot more than delightful flavor to your morning cereal! They also make it a lot more nutritive. Berries are rich in potassium that aids blood pressure control, lowering the risk of pre-eclampsia that can lead to life-threatening complications concerning the brain, kidney, and liver. The antioxidants contained in berries help improve immunity and fight infections. Berries also contain vitamin C, calcium, folate, and fiber.
  5. Chia Seeds –Sprinkling chia seeds on your daily salad and smoothie can remarkably amp up their salutary benefits. Chia seeds are rich in omega-3 fats that help reduce the symptoms of pregnancy depression. They also help lower sugar absorption, thus preventing blood sugar spikes. They are good sources of energy-giving carbs, too.
  6. Eggs –You must sure know that eggs are a great source of protein – the building blocks of body cells, both for you and your baby. It also contains a micronutrient called choline that contributes to the fetus’ brain and cell development. Eggs are even rich in iron and omega-3 fats that are both beneficial to you and your baby.

You must note that your healthy food choices during pregnancy will also determine your baby’s food preferences in future, apart from contributing to his good health. Along with enriching your pregnancy diet with these delightful and healthy foods, don’t forget to drink plenty of water to keep yourself well hydrated and to boost your energy levels. Take good care of yourself and the soon-to-arrive angel.

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