Gaining weight during pregnancy is totally natural. But how to avoid gaining it excessively?

 

It’s considered that during full 9 months of pregnancy from 10 to 12 kg should be gained, no more. On the other hand, gaining weight is a very individual thing and there can hardly be applied any standards. Some women even lose weight during the first and second trimesters of pregnancy and start gaining only at the end.

 

The greatest mistake most women make is believing that they have to eat for two while pregnant. Being a mom of two wonderful babies myself, I totally understand this unbelievably strong feeling of hunger that can cover you suddenly any moment of a day when you are pregnant. And I know how difficult it is to resist it. But the truth is that you don’t have to. All you have to do is follow simple guidelines of healthy diet that, on one hand, provides your child with the nutrition necessary for healthy growth and development and, on the other hand, allows you to control the weight gain. In order to avoid weight gain during pregnancy the quality of your food is far more important than its quantity.

 

Let’s just go through these the easy-to-follow guidelines of healthy diet that helps you avoid gaining excessive weight:

1.     Eat when you’re hungry.

You should have 5-6 meals a day while you are pregnant. Do not overeat! Remember: the total amount of food a day should not increase significantly while pregnant. The main rule here is eating more often but having smaller portions.

2.     Eat snacks.

If you’re being attacked by hunger between the meals do not blame yourself for snacking. Fruits, yoghurt or fresh milk will make perfect snacks for a woman who wants to avoid excessive weight gain while pregnant. I always used to have a couple of green apples with me during both pregnancies. It may be not your favorite snack but it’s perfect for both, reducing the hunger and preventing weight gain. Your baby will be happy with it, too.  

3.     Forbidden products.

Now let’s take a look at some products you should limit. However, it doesn’t mean you have to avoid them completely while pregnant but try consuming them as little as possible if you really want to avoid gaining excessive weight. Smoked sausage, spicy cheese, various canned pickles, soda, chips, baked sweets, all fast-food…  These products not only will contribute to weight gain but also can be harmful for your little-one and his/her development. Try replacing them when possible with the natural food: meat, chicken, fish, fresh fruits and vegetables. Do not however think that it is a hard task. It’s all about your food habits. Once you make an effort and change them, then later you will automatically give your preference to healthy diet.

4.     Physical activity.

Pregnancy is not a disease. Therefore, if you don’t have any complications being physically active plays an important role in avoiding weight gain while pregnant. Do not go crazy doing heavy sports. Best options are swimming and walking on the fresh air.