Gaining excess weight during pregnancy may cause complications both to the expecting mother and unborn baby. Studies have shown that mothers who gain excess weight during pregnancy are likely to deliver heavier babies, whose likelihood of becoming obese later are high. This impending problem can be prevented by applying little tricks to avoid pregnancy weight gain. However, avoiding pregnancy weight gain is not easy because this is the time when expectant mothers crave for different unhealthy foods. The mothers also get encouraged to eat more considering that the food they are eating is for two or more people.
Try these little tricks to avoid pregnancy weight gain
Eat small meals frequently
Your growing baby does not need many additional calories to be nourished. Therefore select foods that are nutritionally rich and which will make you feel satisfied. Focus on vegetables, fruits and foods that are rich in lean proteins. To avoid overeating during mealtime, eat healthy snacks after every 3 hours (i.e. between meals). This will also help in providing sufficient nutrients to the baby and maintain good blood sugar level all day.
Doctors recommend that you increase your intake of complex carbohydrates, including whole grain pasta and bread, quinoa and brown rice, as they make you feel satisfied for longer. To complement your good eating plan, drink a lot of water (a minimum of 8 glasses daily). Adequate water prevents dehydration and eases constipation.
Develop a simple walking routine
Walking is a very valuable exercise to any expecting mother. You can start with a 10-minute walking program every day. Increase the time as your pregnancy progresses. Walking is just like any other physical activity. It will help you avoid pregnancy weight gain and also ease pains and aches during the last trimester. Besides walking, you can also start or continue with your normal workout routine. This may include aerobics, running or yoga. But be careful with your movements and avoid contact sports. You can also try these workout tips for super busy moms.
Have enough sleep
Lack of adequate sleep has been linked to pregnancy weight gain. When you do not have enough sleep, your rate of metabolism slows down, which causes starving and tiredness. Your nights are expected to be interrupted by frequent waking up to pee or change positions, but you can recover this by having naps during daytime or going to bed earlier.
Excess pregnancy weight gain has a wide range of health and birth complications. All these can be avoided if you implement the above simple tricks.