Table of contents:
- Maintain a healthy pregnancy for obese pregnant women
- 1. Control body weight during pregnancy
- Is it okay to diet or lose weight while pregnant?
- 2. Eat healthy foods
- 3. Do regular exercise
A healthy pregnancy is the dream of all pregnant women. But to get it, there are several things that you must achieve. One of them is weight gain during pregnancy that must be maintained. Seeing pregnant women gain a lot of weight may be satisfying, but it is not necessarily healthy. Even more so if pregnant women are already overweight or being overweight before pregnancy. Then, how do I get a healthy pregnancy if I already have more weight?
ALSO READ: What Happens If a Pregnant Woman is Overweight?
Maintain a healthy pregnancy for obese pregnant women
It is important for you to have a healthy pregnancy even if you are overweight. Your excess weight can have an impact on the health of your pregnancy as well as the baby in the womb. Various risks of complications can increase if you are overweight during pregnancy, such as gestational diabetes, high blood pressure, and preeclampsia.
Therefore, if you are overweight while pregnant, you need to pay attention to the foods you eat, the activities you do, and how much weight you gain during pregnancy. These three things help you in having a healthy pregnancy and to prevent you from pregnancy complications.
1. Control body weight during pregnancy
If you were already overweight before pregnancy, then you only need to gain a little weight during pregnancy. So, the weight gain you should achieve during pregnancy is adjusted to the weight you had before becoming pregnant. That way, you will have a healthy weight during pregnancy.
- If you are already overweight, you will need to gain 7-11 kg during pregnancy.
- If you are obese, you only need to gain 5-9 kg during pregnancy.
Is it okay to diet or lose weight while pregnant?
In some cases, losing weight while pregnant can actually harm your fetus. According to the American Congress of Obstetricians and Gynecologists, pregnancy is not the right time to lose weight, even if you are overweight or obese while pregnant. So, if you are overweight or obese while pregnant, the right solution is to control your weight gain during pregnancy, not lose weight.
ALSO READ: 5 Ways to Control Your Weight During Pregnancy
2. Eat healthy foods
The best thing for you and your unborn baby is to eat a balanced diet. When you overweight , You have to control your food intake to keep your weight gain during pregnancy. Choose foods with a low glycemic index, which makes the body work harder to convert them into sugar. For example, vegetables and fruit (especially dark green, red, and orange), meat and poultry, and foods that contain good fats (such as avocado and salmon). Also, choose foods that are high in fiber so you don't feel hungry easily. For example, fruits, vegetables, brown rice, whole wheat bread, and whole grains. Fiber foods can also prevent you from constipation and bloating.
You have to be smart in choosing foods and making substitutes. For example, instead of eating potato chips or bread as a snack, you should prefer salad or fruit. If you often feel hungry, you should apply the principle of eating little but often. Never skip meals because this will not help you control your weight. Also, don't forget to take the prenatal vitamins your doctor recommends.
3. Do regular exercise
Doing regular exercise during pregnancy is one way to have a healthy pregnancy, as well as to help the body prepare for birth, and to help you get a good sleep. Exercise can also help you control your weight during pregnancy, especially if done together with a balanced nutritional diet. However, you can do not all types of exercise, especially strenuous types of exercise. It's a good idea to start doing light to moderate exercise, such as brisk walking, swimming, or yoga. Consult with your doctor what sports you can do depending on the condition of your pregnancy.
ALSO READ: Pregnant Women Who Are Diligent in Exercising Give Birth to Smart Babies
Apart from doing exercise every day, you also need to be physically active. This means that you have to reduce your sedentary activities, such as just sitting and lying down. Being physically active can also help the body burn extra calories. Some of the small things you can do to make you more active are to use stairs instead of elevator , walking to the park or to the nearest minimarket instead of using a vehicle, and so on.
Don't forget to drink plenty of water to keep your body hydrated. You need more fluids when you are pregnant. However, it's best to avoid flavored drinks, soft drinks, or juices as these can add extra calories to your body.
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