For women at a healthy weight pre-pregnancy, doctors typically recommend gaining 25 to 35 pounds. Underweight women should aim for 28 to 40 pounds, overweight women should aim for 15 to 25 pounds, and obese women should shoot for only 11 to 20 pounds. [1] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source If you are pregnant with twins or multiples, women at healthy weights should gain 37 to 54 pounds, overweight women should gain 31 to 50, and obese women should gain 25 to 42 pounds. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Aim to gain only 2 to 4 pounds during the first trimester, and about 1 pound per week thereafter depending on your total weight gain needs. [3] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source If you are very overweight, your doctor may want you to lose weight during your pregnancy. Losing weight during pregnancy should always be supervised by a doctor. Note, most women should not be losing weight while they are pregnant. [4] X Research source
Avoid fish that is high in mercury such as swordfish, king mackerel, tilefish, and shark. [5] X Research source Restaurant and fast food versions may contain significantly more calories than their homemade counterparts, so ask for low-calorie menu options if available when eating out. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Alternately, by preparing foods yourself you can cut out the extra fat, salt, and sugar that many pre-packaged and restaurant foods contain. This will allow you to eat a greater quantity of nutritious food and help save calories and fat that can add unnecessary and unhealthy baby weight.
If you simply can’t resist a calling for chocolate cake, ice cream, cheese fries, or another unhealthy food, have a small serving size to satisfy your craving without mindlessly consuming the entire serving. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source By measuring out a small portion and putting the rest out of sight, you can reduce the chances of reaching for a second helping. Often, a few small and mindful bites can be just as satisfying as an entire serving, without the eventual guilt or weight gain.
Make sure your extra calories come from healthy foods to avoid empty calories and unhealthy amounts of fat, sugar, and salt. Similarly, keep your diet balanced by avoiding a focus on any single food group. Get your calories from a variety of healthy sources such as whole grains, lean protein, fruits, and vegetables. If you constantly feel hungry, choose foods that are bulky and filling but low in calories, such as popcorn, rice cakes, raw vegetables, salads, soups, yogurt, oatmeal, and fresh fruits. Being able to eat a large quantity of a healthy and low-calorie food may help satisfy your urge to eat without piling on extra pounds. Eating protein also helps with this problem because it is slower to digest so it keeps you feeling full longer. Simple carbs get digested the quickest so will leave you feeling hungry sooner. Sample foods to add 100 calories are a spoonful of peanut butter on fresh celery sticks, a cup of non-fat yogurt with a drizzle of honey, a 1/2 cup of sweet corn with seasonings and a small smear of butter, or 10 tortilla chips. Examples of snacks and meals of approximately 300 calories include a scrambled egg with buttered toast and fresh strawberries, a turkey sandwich with lettuce and tomatoes plus 1 cup of vegetable soup, or a bowl of low-fat granola with 1/2 cup skim milk and a handful of berries.
Plan on eating about 5 or 6 times per day, spreading your calorie consumption over several small meals and a few healthy snacks. [10] X Research source Eating every 2 to 3 hours can help keep you energized and keeps your metabolism active and your blood sugar stable, which will keep you from overindulging and may reduce your risk of gestational diabetes. Keep healthy, pre-measured snacks on hand at home and on the go. By making it convenient to grab a healthy snack in appropriate serving sizes, you reduce the likelihood of purchasing fast food or vending machine options or finishing an entire bag of potato chips when you need a snack.
Avoid sugary and fatty drinks such as flavored coffees, sports drinks, sodas, and whole milk. Opt instead for skim milk or non-dairy alternatives, decaf coffee you flavor or sweeten yourself, a small glass of 100% fruit juice, plain decaf tea, or water. [12] X Research source
Your doctor will help you develop a personalized exercise plan that takes into account your previous exercise habits and any other medical problems you may have. Exercising could be harmful if you have a low placenta, a weak cervix, a previous history of miscarriages, or a history of early labor. [14] X Research source
If you exercised regularly before getting pregnant, you should be able to continue the exercise for most of your pregnancy. Exceptions to this may be those who participated in dangerous, high-intensity, or very strenuous activities. If you previously jogged, swam, danced, biked, or practiced yoga, chances are it will be safe and beneficial for you to continue. If you were inactive before pregnancy, it is still advisable to begin light forms of exercise, such as taking regular walks or swimming a few laps. You should start with 5 minutes of physical activity a day and build up until you can do at least 30 minutes a day. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You should always warm up and cool down and drink plenty of fluids while you are exercising. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Look for instructors who are trained in prenatal yoga. If your instructor is not trained, let them know that you are pregnant. You may need to modify poses as your pregnancy progresses. Avoid hot yoga which will cause your body temperature to increase too much. If you are new to yoga, you should avoid power yoga. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Avoid exercising outside on extremely hot and humid days.
Keep in mind that extra pregnancy weight puts more stress on your joints and changes your center of gravity. Pregnancy hormones also cause your ligaments to loosen which increases your risk of injury. Make sure you are eating enough because exercise burns calories. The recommended 300 extra calories per day may not be enough if you are exercising regularly. [22] X Research source Monitor your weight gain and make adjustments to your diet. Stop exercising if you have any of these symptoms: pelvic pain, vaginal bleeding, chest pain, abnormal vaginal fluid, muscle weakness, irregular or rapid heartbeat, abdominal pain, feel dizzy or lightheaded. [23] X Research source Contact your doctor if your symptoms continue after you stop exercising.
You should lose pre-pregnancy weight in a healthy manner. A good diet and exercise program are recommended. [26] X Research source
Talk with your doctor if you have any questions about a safe exercise routine. Be careful of extremely vigorous exercise such as marathon training or super intense exercise classes. Exercise puts stress on the body. Vigorous exercise may make it more difficult for you to conceive. [28] X Research source You should aim for at least 30 minutes of moderate-intensity cardiovascular exercise each day.
Your daily caffeine intake should not be more than 200mg a day which is equivalent to 12 oz. of coffee. You should have a sufficient daily iron intake. Iron rich foods include eggs, nuts, green vegetables, and dark meats. Vitamin C will help your body absorb plant sources of iron. [30] X Research source Omega-3 fats and omega-6 fats should be in your diet as well. Walnuts, spinach, and flaxseed are good sources of these fats. You may also take a fish oil supplement 1 to 2 times a week. It is also a good idea to stop drinking alcohol when you are planning to conceive. You should begin taking prenatal vitamins as well. These vitamins will provide your body with any nutrients that your diet does not provide. The most important vitamins and minerals are folic acid, iron, iodine, and calcium. [31] X Research source Your doctor may prescribe you a specific type of prenatal vitamin.
