Most doctors agree that the average, healthy weight
gain for a woman during pregnancy is around 25 to 35
pounds, depending on the mother’s size and whether
she is currently underweight or overweight. The baby
accounts for about eight pounds of the weight gain;
the rest comes from the placenta, uterus, amniotic fluid,
breast tissue, blood supply, and necessary fat stores.
Gaining weight through a healthy, balanced diet will
ensure that you and your baby get all of the nutrients
you need to carry out a healthy pregnancy. Moderate
exercise, with your doctor’s approval, can also
play an important role. But when women take dieting
and exercise to the extreme – and either don’t
gain enough or lose weight during pregnancy –
the baby and the mother can both suffer.
The dangers to the fetus associated with pregorexia
include low birth weight, developmental problems, and
an increased risk of prematurity. Developing babies
who don’t get enough folic acid may end up with
birth defects. Additionally, a fetus that doesn’t
get enough calcium may wind up getting it from her mother,
which can be harmful to the mother’s bones.
Of course, many women still have a problem with gaining
too much weight during pregnancy. So how do you stay
healthy without going overboard in either direction?
Here are a few guidelines to help you keep a good balance:
Stick to your healthy diet, and then some: Maintaining
a healthy, well-balanced diet is essential for a healthy
pregnancy, experts say. A pregnant woman needs only
an additional 100 to 300 calories per day, and they
should be high-value calories like those from yogurt,
nuts, fruits, vegetables, or whole-grain products. Remember,
now is the time to enjoy a little extra healthy food,
not hold yourself back.
Modify your exercise routine: If you’ve always
had regular, rigorous workouts, now’s the time
to take your workouts down a few notches. You should
never work out to the point of exhaustion while you
are pregnant. If you aren’t used to being active,
start out slowly with low-impact activities like walking,
and always get your doctor’s approval first.
Focus on health, not on shape: Gaining weight during
pregnancy is a healthy, natural process. If you start
to notice a few extra pounds on your hips or thighs,
don’t panic, and by all means don’t start
restricting your diet. You can always work out more
once the baby is born, but for now, you must allow your
body to do what it needs to keep your baby healthy.
Find flattering, fashionable clothes: Some pregnant
women start having body image problems when they can’t
find clothes that look good on them. But being pregnant
doesn’t mean you have to wear an old burlap sack.
There are plenty of fashionable maternity styles these
days. Find some outfits that make you feel good (if
you’re on a tight budget, check out thrift stores
or your friends’ maternity hand-me-downs) and
wear them proudly. You’re growing another human
being – What job on earth could be more important?
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