HOW TO CONTROL EXCESSS WEIGHT GAIN IN PREGNANCY?

-

Like I mentioned in my introduction, my weight increased steadily as I observed at each visit to the doctor. I freaked out over how I was going to loose the excess weight after pregnancy.I simply consoled myself with the thought that it was the only time in my life people will forgive me for adding weight, that however did not take the bite from people commenting that I'm fat or for others who fail to recognise me because of so much weight gain.

 Before I became pregnant, I always wondered why women added so much weight during pregnancy and I ignorantly condemned them for eating so much but when it happened to me, I realised I was too quick in judging them and not everyone is like heidi klum or megan fox who could be heavily pregnant and still rock tight fitting dresses, the truth is that most women are like kim kardashian when pregnant.

 On the bright side though, it's expected that you put on a certain amount of weight depending on how much you weigh before pregnancy I.e

  • if you were underweight before conception, you should gain at least 12 to 18 kg
  • If you were overweight, you should gain between 7 to 11 kg, if you're obese

 This leads to the big question, how much should I add while pregnant?

The average weight gain is between 11 to 16kg.the steady weight gain through out the  pregnancy is necessary to accommodate your growing baby, however,you don't need to gain so much in your first trimester (0-3 months)a weight gain of 1 to 2 kg is appropriate .
 
   A weight gain of 1-2 kg every month is ideal to keep you within the 12kg total weight  gain.consequently you'll be able to get back  to your pre pregnancy weight so what constitutes weight gain during pregnancy, below is a breakdown of what accounts for the weight gain in pregnancy;

Baby     2-3.4kg

Amniotic fluid  4.0-5.9kg

Placenta  0.5kg

Uterus. 0.5-1.1kg

Breast  0.5-1.4kg

Blood volume 1.1-1.8kg

Fat store  1.0-3.6kg
 

Source:nestle food

How do you then maintain a healthy weight during pregnancy, here are a few tips:

  1.food portion control:eat small and frequent meals throught your meal times ( breakfast, lunch and dinner).

 2.drink lots of water at least 6 glasses a day.

 3.eat lots of fruits and vegetables which are low in calories and can at the same time give you a feeling of fullness so you don't have to overeat.

 4.reduce to a minimum your intake of sugary, junk and fast foods as they have no nutritional value for you and your baby and at the same time are high in calories

5.Stay active.This Iinvolves taking walks or doing safe exercises based on approval by your doctor.staying active helps a great deal to keep your energy up and comes in handy during labour.

6.Plan your meal in advance.knowing what you'll eat throughout the day will prevent you from eating randomly and excessively and you can easily stick to your required calories for the day.

The right amount of weight gain is necessary for the health of your baby so please take to heart this advice-while you don't want to over indulge in your pregnancy cravings,don't obsess about your weight either as this could make you feel depressed, your baby is your topmost priority so focus on your unborn baby by eating the right food in the right proportions?


Comments

Post a Comment

Popular posts from this blog

THE BEST NURSING POSITIONS FOR YOUR BABY

-
Image
    B reastfeeding is a natural process designed by God for a mother to feed, nourish and bond with her baby but it doesn't come naturally for most women especially for first time mothers. I for one had to struggle with the nursing position that best suit my baby and I,yet again, information to the rescue, I researched and researched until i found the best position that worked for my baby and I.           In view of the dilemma I faced here, I'd like to share with you, relevant information on the best nursing positions and what works best for whom.happy reading The above picture shows you how to position your baby for a perfect latch so he can be breastfed properly? DIFFERENT BREASTFEEDING POSITIONS CRADLE HOLD:This is the most common position but it's best used for older babies that have control of head and neck movement and that can latch on easily. INSTRUCTIONS FOR THIS POSITION 1.ensure your back is supported by ...
Read more

HOW TO PREVENT SAGGING BREASTS?

-
Image
  S ome well meaning people have told me not nurse my baby for too long as this could lead to sagging breasts.hmmmm! Is that really true? Can breastfeeding lead to sagging breast?  According to research, pregnancy not breastfeeding is the real culprit for sagging breast . This is because during pregnancy, the ligaments that supports your breast may stretch as your breast gets fuller and heavier. It is this stretching that leads to sagging during pregnancy.It is not so obvious during pregnancy because your breast is full but once you finish nursing and the milk is no longer there to plump it up, a more sagging breast is noticed as such most people blame breastfeeding for sagging breasts.  Do not lose hope, there are some tips you can follow to maintain perky breast and prevent sagging. 1.wear supportive bra.wear a bra that best provides support for your breast as they increase in size 2.keep your weight under control during pregnancy.excess weight leads t...
Read more

INTRODUCTION

-
     Still fresh in my mind like it was yesterday is how the journey of motherhood began for me.it started with two lines on the pregnancy test stick that showed I was pregnant, in no time morning sickness began; the number on the scales were going up with each doctor's appointment ( bye bye to " lepa " ) my little one began kicking like he was playing a football match; as my baby bump grew, sleeping became difficult as I coudn't find a comfortable position to sleep,To cut the long story short, ,I'll fast forward as it were to the D day - LABOUR, hmmm! It was truly an experience as I pushed my little one into the world and he gave a loud cry to announce his arrival, i felt like a ton of load has been lifted off me.    The journey, however continues as I transitioned into the phase of nursing my baby, yet again, this stage presented it's own hurdles, breastfeeding challenges, positions,l sleeplesss nights e.t.c How I wished babies came with manuals to ...
Read more