Tips to Avoid Gaining Weight During Pregnancy
"Many women gained most of their weight gain during pregnancy in the first three months," said Aisling Connolly, clinic director for motivational weight management.
“This is followed by further growth up to around 32 weeks before it slows down again in the last few weeks before the birth.
The average weight gain is around 2.9 kg for the first 20 weeks, then around 0.45 kg per week, resulting in an expected weight gain * of almost two stones, or 12.7 kg. "
Try these tips to make sure your weight gain spreads to the baby – not you!
Hello! I'm Aisling Connolly, Clinic Manager here at Motivation Weight Management. During my career at Motivation, I completed the Motivational Pregnancy Program during the three pregnancies of my daughters aged 17, 13 and 11.
During this time I learned how to manage my weight during pregnancy. If you follow the tips below, you will find it much easier to manage your weight as well.
As an expectant mother, your main weight management goal should be not to gain weight yourself. Any weight gain should be due to your baby's weight, along with the placenta, amniotic fluid, uterus, blood volume, fluid retention, breasts and fat reserves for breastfeeding.
If you are very slim, a 30 pound weight gain would be reasonable. If you are of normal weight, a weight gain of 25 pounds is recommended. If you are overweight, try not to gain more than 20 pounds.
The unique approach to motivation of not only seeing what their customers are eating but why they are eating it makes the program a success.
Many women may feel that they have to eat two or that I'm going to put on weight anyway. One example is ginger and nut cookies. These are sometimes recommended to help relieve nausea during pregnancy, but unfortunately, many women may only eat a cookie or two!
The motivational pregnancy program recommends eating healthy every 3-4 hours, much like you would feed your baby.
It is important to know that the Motivational Pregnancy Nutrition Plan is not a "diet". You eat what you would eat if you followed a normal healthy diet.
A recommended increase of 300 calories per day is recommended during pregnancy to help the baby grow. This is included in our pregnancy plans. It's about eating a balanced diet and maintaining the weight as the baby moves forward.
Because I ate every 3-4 hours, wasn't hungry, had a lot of energy, didn't get cravings and just gained baby weight.
Most importantly, I followed the report's recommendations to analyze motivational mental weight in relation to the habits and behaviors to work on and used the motivational audio programs to help maintain positive, healthy mental attitudes.
Here are my 6 tips for avoiding weight gain during pregnancy
Try the following tips to make sure your weight gain spreads to the baby – not you!
- Healthy Balance – Remember that whatever you put in your mouth will be given to your baby. Therefore, speak to a nutritionist or professional weight management consultant about following a healthy and balanced diet during pregnancy.
- Keep a food journal – This will ensure that your diet is appropriate for your nutritional needs and those of the baby.
- Avoid certain foods during pregnancy – these include liver (high in vitamin A, which can be harmful to the baby), cod liver oil and similar supplements, raw eggs (including homemade mayonnaise), undercooked meat, and unpasteurized milk and products made from them such as Yogurt and cheese. Soft cheeses such as brie, camembert or blue cheese should be avoided as well as unwashed fruit and vegetables as well as products containing nuts in order to prevent allergies. When in doubt, speak to your nutritionist or family doctor.
- Consider adding protein supplements to your plan – this can be a very effective way to eliminate extreme fatigue, food cravings, or nausea. Protein is an essential building block for lean muscle tissue, so dietary supplements are an aid in building the baby's heart, muscles and tissues.
- Don't Worry About The Scales During Pregnancy – Instead, focus on your attitudes and behavior to avoid emotional eating habits that cause you to gain more weight than you or your baby need.
- Stay Positive – A positive and healthy attitude will help you during pregnancy and during labor.
Also read our podcast – How to Prevent Weight Gain During Pregnancy
NOTE: * These are approximate and vary from woman to woman and pregnancy to pregnancy. For more detailed information, please contact your doctor or gynecologist.