This one is for all the pregnant ladies (to be)...
You must have heard a lot about pregnancy weight, the diet you have to maintain, foods you're not allowed to eat anymore, the weight gain etc.
Being a mother myself, it is a little bit 'terrifying' if you are a health conscious person. You know your little one will grow and ultimately it will cause a weight gain which you have no control over. Or do you?
Let's put a few facts straight:
1. No, you better don't go on a weight loss diet unless your gynaecologist suggest otherwise
Dieting while you are pregnant you better don't do without advice of your gynaecologist. Most women that are put on a diet are those who are already overweight. Women with overweight or obesity can have a difficult, harmful and dangerous pregnancy for both mother and baby. During pregnancy your body will already have a lot to cope with. Painful back, legs, feet, tummy, neck... When overweight you already are at risk for your own health, gaining more weight during the pregnancy (it is only normal) you will put your own health and that of your baby at risk. Thus, in these cases your health carer will advise you to go on a diet during pregnancy or before if you are planning to get pregnant. Want to lose weight but you don't have the time to go to a dietician? Check the blog on tips and tricks and click here to download the weight losing plan.
2. You DON'T eat for two
It is an ancient old myth that "A pregnant woman has to eat an extra portion as she has to eat for two". This is completely wrong. Yes you will feel more hungry (though the first three months you most likely won't be able to even look at food) but that doesn't mean that you have to eat a full portion extra with every meal. In the contrary. While your little baby is growing it starts to be with just being a few millimetres big. How can a little being consume a meal of 400-500 kcal each time? It can not. Compare it with little children, they also eat very small portions so why would a millimetres big being be able to digest a full adult meal? Of course you want your baby to grow nicely and healthy but it will in start only need about 300kcal in a whole day. This means that you have to increase your diet with about 150-200kcal only and thus not double it! By the end of your pregnancy your little one will have grown to almost a full-size baby to get born and will need about 300-500 in a day. Thus, again 300-500 kcal to be added to your diet and not double. All the kcal that you consume extra will just put on extra weight on you and will not benefit your baby. By gaining this extra weight you will make it yourself difficult and you will get more problems with the pregnancy ailments. On top of that, once you have given birth you'll want to lose that extra weight thus you better not gain more than necessary. Healthy mom is healthy baby.
3. A pregnant doesn't mean you have to eat all the fatty foods
I don't know where this logic came from but when fatty foods are already not healthy while not being pregnant why would it be good while pregnant? It is important to eat even more healthy during your pregnancy than you once did. Automatically you will start living more healthy as you don't care about yourself anymore, you only care about the health and well-being of your baby. You will (automatically) stop or limit your alcohol intake, eat more fruits and vegetables and consume nutritious foods and drinks which are safe for your baby. Of course, also for children it is advised that they consume a limited amount of fats, but that doesn't mean you have to consume this in the form of sweets, candies, fried food etc. Consume the healthy fats like olive oil, avocados, full milk, etc.
Don't listen to those saying "You are not eating heavy foods, how can your baby grow?" At that moment it will sound like you are not being a good mother before your baby is even born. Keep your healthy diet and consult only your health carer for more info on what you have to eat and can eat.
4. Don't refrain yourself from cravings but don't overdo it and don't eat/drink foods that are unsafe
When you are pregnant you won't be happy if someones tells you that you can't eat this, can't drink that... Believe me you will get quite irritated as you are already being so healthy for your baby. Sometimes you will be so hungry for something and the next day you don't even want to smell it. As long it are not harmful cravings like alcohol, caffeine holding products (yes ladies this included unfortunately chocolates), raw fish, meat and eggs then you're practically good to go. But! Don't forget, indulging yourself everyday in an unhealthy snack will only let you gain extra weight which has no benefit for your baby. So, don't overdo it. Plus, if you indulge much in sweets you might develop pregnancy diabetes, if so it will mean that you have to cut out all your sugar intake. So, it is not worth it to have to give up on your cravings. Follow your cravings, but be limited.
5. Exercise/work-out is NOT BAD during pregnancy
Those saying that you are not allowed to work-out during pregnancy are (I think) lazy persons themselves. Work-out is very important during pregnancy as it will prepare you to the hard labour during delivery. Now, don't go all frantic with your work-out. If you have never worked-out before, don't start doing it in a top level right now. If you are an avid sportsperson you have to limit yourself a bit and check which exercises are safe and which not. Most people say "You have to do pregnancy yoga". This may all be nice but it depends from person to person. I have done yoga before pregnancy and have never gained anything out of it except of the loss of my patience. Some people can do yoga every day for an hour or two and even wake up early for it, others (like me) have no patience for it and get irritated. Don't do or start exercises which you don't like. There are some good pregnancy work-outs online for each semester. The later you are in your pregnancy the less you'll be able to do. Because, well that big belly is in the way, believe me or not but at one point you even won't be able anymore to put on your sock and shoes.
Another point to remember is that you might not be in the mood for exercising or even have the energy to do it. Every woman has a different pregnancy, you can be super active throughout the pregnancy, it can be differ everyday and/or you can be without any extra energy all the time. Don't forget, your daily routine becomes an exercise on itself.
6. The weight you gain is NOT all your little one
When you hear pregnant women say they gained 15-20 kg (I gained 20kg) it isn't all your little one. So don't think "Oh once he/she is born I will automatically be back at my pre-pregnancy weight".
At the end of your pregnancy you can make an approx. calculation.
- the average baby weighs 3,5 kg
- the amniotic fluid is about 2 kg
- your blood level increases to around 1.5 kg
- your breasts will enlarge and will weigh about 0.5 kg
This all together is on average about 7.5 kg. So, if you have gained 20 kg - 7,5 kg then you are left with 12.5 kg which is just fat reserve. This is the weight that is called after-pregnancy weight.
So ladies, eat healthy, exercise if possible, don't go on a diet if your health carer didn't advise you to do so, indulge in those cravings but be limited but most of all, ENJOY your pregnancy, the weight management comes later.
You must have heard a lot about pregnancy weight, the diet you have to maintain, foods you're not allowed to eat anymore, the weight gain etc.
Being a mother myself, it is a little bit 'terrifying' if you are a health conscious person. You know your little one will grow and ultimately it will cause a weight gain which you have no control over. Or do you?
Let's put a few facts straight:
1. No, you better don't go on a weight loss diet unless your gynaecologist suggest otherwise
Dieting while you are pregnant you better don't do without advice of your gynaecologist. Most women that are put on a diet are those who are already overweight. Women with overweight or obesity can have a difficult, harmful and dangerous pregnancy for both mother and baby. During pregnancy your body will already have a lot to cope with. Painful back, legs, feet, tummy, neck... When overweight you already are at risk for your own health, gaining more weight during the pregnancy (it is only normal) you will put your own health and that of your baby at risk. Thus, in these cases your health carer will advise you to go on a diet during pregnancy or before if you are planning to get pregnant. Want to lose weight but you don't have the time to go to a dietician? Check the blog on tips and tricks and click here to download the weight losing plan.
2. You DON'T eat for two
It is an ancient old myth that "A pregnant woman has to eat an extra portion as she has to eat for two". This is completely wrong. Yes you will feel more hungry (though the first three months you most likely won't be able to even look at food) but that doesn't mean that you have to eat a full portion extra with every meal. In the contrary. While your little baby is growing it starts to be with just being a few millimetres big. How can a little being consume a meal of 400-500 kcal each time? It can not. Compare it with little children, they also eat very small portions so why would a millimetres big being be able to digest a full adult meal? Of course you want your baby to grow nicely and healthy but it will in start only need about 300kcal in a whole day. This means that you have to increase your diet with about 150-200kcal only and thus not double it! By the end of your pregnancy your little one will have grown to almost a full-size baby to get born and will need about 300-500 in a day. Thus, again 300-500 kcal to be added to your diet and not double. All the kcal that you consume extra will just put on extra weight on you and will not benefit your baby. By gaining this extra weight you will make it yourself difficult and you will get more problems with the pregnancy ailments. On top of that, once you have given birth you'll want to lose that extra weight thus you better not gain more than necessary. Healthy mom is healthy baby.
3. A pregnant doesn't mean you have to eat all the fatty foods
I don't know where this logic came from but when fatty foods are already not healthy while not being pregnant why would it be good while pregnant? It is important to eat even more healthy during your pregnancy than you once did. Automatically you will start living more healthy as you don't care about yourself anymore, you only care about the health and well-being of your baby. You will (automatically) stop or limit your alcohol intake, eat more fruits and vegetables and consume nutritious foods and drinks which are safe for your baby. Of course, also for children it is advised that they consume a limited amount of fats, but that doesn't mean you have to consume this in the form of sweets, candies, fried food etc. Consume the healthy fats like olive oil, avocados, full milk, etc.
Don't listen to those saying "You are not eating heavy foods, how can your baby grow?" At that moment it will sound like you are not being a good mother before your baby is even born. Keep your healthy diet and consult only your health carer for more info on what you have to eat and can eat.
4. Don't refrain yourself from cravings but don't overdo it and don't eat/drink foods that are unsafe
When you are pregnant you won't be happy if someones tells you that you can't eat this, can't drink that... Believe me you will get quite irritated as you are already being so healthy for your baby. Sometimes you will be so hungry for something and the next day you don't even want to smell it. As long it are not harmful cravings like alcohol, caffeine holding products (yes ladies this included unfortunately chocolates), raw fish, meat and eggs then you're practically good to go. But! Don't forget, indulging yourself everyday in an unhealthy snack will only let you gain extra weight which has no benefit for your baby. So, don't overdo it. Plus, if you indulge much in sweets you might develop pregnancy diabetes, if so it will mean that you have to cut out all your sugar intake. So, it is not worth it to have to give up on your cravings. Follow your cravings, but be limited.
5. Exercise/work-out is NOT BAD during pregnancy
Those saying that you are not allowed to work-out during pregnancy are (I think) lazy persons themselves. Work-out is very important during pregnancy as it will prepare you to the hard labour during delivery. Now, don't go all frantic with your work-out. If you have never worked-out before, don't start doing it in a top level right now. If you are an avid sportsperson you have to limit yourself a bit and check which exercises are safe and which not. Most people say "You have to do pregnancy yoga". This may all be nice but it depends from person to person. I have done yoga before pregnancy and have never gained anything out of it except of the loss of my patience. Some people can do yoga every day for an hour or two and even wake up early for it, others (like me) have no patience for it and get irritated. Don't do or start exercises which you don't like. There are some good pregnancy work-outs online for each semester. The later you are in your pregnancy the less you'll be able to do. Because, well that big belly is in the way, believe me or not but at one point you even won't be able anymore to put on your sock and shoes.
Another point to remember is that you might not be in the mood for exercising or even have the energy to do it. Every woman has a different pregnancy, you can be super active throughout the pregnancy, it can be differ everyday and/or you can be without any extra energy all the time. Don't forget, your daily routine becomes an exercise on itself.
6. The weight you gain is NOT all your little one
When you hear pregnant women say they gained 15-20 kg (I gained 20kg) it isn't all your little one. So don't think "Oh once he/she is born I will automatically be back at my pre-pregnancy weight".
At the end of your pregnancy you can make an approx. calculation.
- the average baby weighs 3,5 kg
- the amniotic fluid is about 2 kg
- your blood level increases to around 1.5 kg
- your breasts will enlarge and will weigh about 0.5 kg
This all together is on average about 7.5 kg. So, if you have gained 20 kg - 7,5 kg then you are left with 12.5 kg which is just fat reserve. This is the weight that is called after-pregnancy weight.
So ladies, eat healthy, exercise if possible, don't go on a diet if your health carer didn't advise you to do so, indulge in those cravings but be limited but most of all, ENJOY your pregnancy, the weight management comes later.
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