During pregnancy, having little
weight can be danger but it can’t compare to overweight.
Women who have a little problem about overweighting
will feel much more worried when they become pregnant. The overweighting issue
can lead you to the verge of having diabetes complications during pregnancy.
Drink
enough is also a way to control your weight.
You need to be aware of tips for
controlling your weight.
1. Eat regular meals
A pregnant woman needs to have 3 meals a
day: breakfast, lunch, dinner and 2 snacks. The energy index of pregnant women
by the time is about 1,800 to 2,400 calories/day (it could be lower than what
you have already had).
Women
who have a little problem about overweighting will feel much more worried than
the normal ones.
The eating habits that are irregular are
the reasons of having weight out of control. Hence, the pregnant needs to
create an appropriate eating habits from the beginning of pregnancy. If you
have difficult eating, you should divide your meals into smaller ones that are
still kept in tract and provide enough nutrients.
2. Have a food diary
It seems to be unfounded: a food diary that
helps you to take note of the foods you ate; not including about the fact that
you’re not in the group of people that have the required perseverance to
continue doing this kind of job in the next 9 months.
Practically, writing down what you ate in a
notebook is useful. By considering the way you choose foods to eat daily,
obstetricians and nutrition experts will show you the pros and cons of your
regimen.
Besides, the professionals will help you to
choose a regimen that is suitable to you and your baby. If you don’t have the
needed weight or you’re overweight, they will help you to correct the regimen by
turning it into an eating schedule.
3. Stay away from sweet drinks
Sweet drinks have lots of sugar that makes
pregnant women absorb a higher level of calories than normal.
Some pregnant women so crave for sweet that
they keep eating candies, drinking sweet drinks or even just water with sugar,
which results in fast weight increase.
Drink
low-fat milk instead of sweet drinks
Instead of putting sugar in orange juice or
choosing candies, the pregnant can eat fruits that are naturally sweet.
In addition, replace your sweet drinks by
non-fat milk, water or other non-sugar drinks.
4. Don’t forget exercising
If you are an inactive person, you should
change that habit to be responsible with your baby.
The simplest exercise is jogging. 15
minutes jogging to feel different about health instead of lying all day.
Swimming
is a suitable sport for the pregnant.
On the other hand, some pregnant women,
after having found that they get fatter, do exercise hard in order to overcome
the feeling that weight is increasing unstoppable. That is unscientific because
they’re pregnant women.
5. Choose suitable nosh
Think carefully about choosing high-protein
foods that provide you and your baby with nutrient, not harmfulness.
The
pregnant needs to have a sensible light diet
6. Drink enough water
A pregnant woman needs 8 to 10 glasses of
water a day to provide enough water for the body. This is not only good for
women but also for the pregnant.
Pregnant
women should drink 8 to 10 glasses of water a day.
For the pregnant who are overweight,
drinking water also help them to prevent appetite. Don’t be afraid of going to
the rest room regularly.
7. Provide enough fibrous matter
Fibrous matter is contained in fresh fruits
and vegetables. Providing enough fiber to the body helps solving digestive
difficulties during pregnancy like flatulence, heartburn, constipation,
hemorrhoids…
Pregnant
women should be provided with fiber during pregnancy.
The needed fiber is about 25g to 30g a day.
8. Avoid foods that have simple sugar
According to nutrition expert, the pregnant
should reduce using foods that contain simple sugar because simple sugar can
increase the level of glucose in blood, which leads to dangerous gestational
diabetes.
Carbohydrate is in daily foods like fruits,
vegetables, grains, noodles, bread, milk products, meat… However, it is divided
into 2 kinds of sugar: simple sugar and complex sugar.
Simple sugar is usually contained in grape,
strawberries, honey, orange, banana, sugarcane, yogurt… Complex sugar is starch
and in vegetables.
The pregnant who have history in diabetes
or on the verge of having one need to choose foods carefully.
9. Define a suitable weight index
Many pregnant women show concern about
their weight in chats. Some find it difficult to understand the fact that their
friends can eat such an amount of food without gaining weight. Others wonder
whether their weight is good enough, too high or too low.
Many experts recommend that pregnant women
should gain 9-12kg. But that index is not completely right because women have
different statures before getting pregnant and also have different regimen
which depends on the place they live.
However, pregnant women should monitor and
write down your weight index. The signs of weight gain usually happen in the
second trimester.
10. Live
optimistically and confidently
Many pregnant women who have little
knowledge and experience about life often feel worried and stressed. They
concern about their family financial, the information about pregnancy and baby
care… It especially happens to those who get pregnant unexpectedly.
Live
optimistically and happily is also a way to reduce your weight.
However, you’re pregnant and going to give
birth to a baby in the next 9 months. From this moment, you’re not alone
anymore; at least, you have your beloved baby to share and to be a motivation
for you to overcome obstacles life brings to you.
So, let’s be a confident and optimistic
mom. It’s good not only for you but also for the fetus’s psychological development
before and after birth. The weight issue is not the only thing that is in
pregnant women’s concern; having a healthy lifestyle effects on their life,
too.
