8 Tips To A Healthy and FIT Plus Size Pregnancy
If you're overweight, pregnancy can be challenging because you're prone to complications such as gestational diabetes-- especially if you gain too much, have more aches and pains, and that desire to get up and exercise just is on the back burner. But don't fear! Here are simple and easy ideas to help keep you on track and have a healthy and fit plus size pregnancy.
Eat Regular Meals
Stick to breakfast, lunch, dinner, and two snacks. Erratic eating habits or over eating often contribute to weight gain. Gone are the days of eating for two, sorry, but if you listen to that old adage then you will gain way too much while pregnant. Eating healthy, well balanced meals is your best bet to keep a steady weight gain during your 9 months!
Keep a Food Diary
If you are having a hard time with what to eat, or how much you have been eating, keep a food diary to keep track. You can consult the diary, along with your doctor or nutritionist, to see what modifications to make (such as reducing portion size) if you're gaining too much or not gaining enough. This works best so you can actually see what you are eating. Every little nibble or bite, write it down, and be honest about it.
Avoid Juices & Sweet Beverages
These are packed with calories and often times will even taste too sweet while pregnant. You really only need water. I love fruit infused water to keep things interesting. You can drink a glass of milk daily too. But just cut out pop and other over sugared beverages. Save them for date nights, or special occasions.
Target Your Weight Gain Accordingly
Keep in mind that weight gain doesn't have to start until the second trimester. Then you should gain only two to three pounds a month -- 15 to 20 pounds total. While it is possible to lose weight while pregnant (especially if you have adopted a healthier diet) it is not recommended that you actually "diet" while pregnant. Your body, and baby need the calories to help each other. So no skipping meals or using any diet pills. Always consult your doctor with any supplements you want to add.
Get Some Exercise
Even just walking, for at least 15 minutes a day, can make a difference. Aim for at least 30 minutes to keep your heart rate up and into the aerobic activity. The key is just to move! You don't have to do crazy things to stay fit like hours and hours of cardio. You can still lift weights, do Zumba or even 21 Day Fix, but listen to your body and get the all clear from your doc first! For great pregnancy workout videos check out Diary Of A Fit Mommy over on YouTube.
Avoid Simple Sugars
Choose complex carbohydrates, such as whole-grain breads and cereals, fruits, and vegetables. Just ditch the fast food, and junk food as much as you can. Go for what you know you should be eating no necessary what you want to be eating. In moderation you can enjoy sweets and treats but save them for special occasions or date night!
Drink half Your Body Weight in Water Daily
Staying hydrated will curb your appetite and help you eat less. Plus it will help you stay healthy. It is so easy, especially over summer months, to get dehydrated. Which can bring on contractions and even early labor. The biggest key is to carry a water bottle around with you wherever you go. If you are out and about, have it with you. Around the house, keep a full cup of water ready for you to drink.
Don't Forget To Eat Your Veggies!
Eat veggies! Lots of veggies have calcium and even fiber and minerals in them. And it will help to keep your plumbing working best so that you can avoid constipation. Best to keep half your plate full of veggies to make sure you are getting enough.
Remember that your body is going to go through changes. As long as you are eating right and exercising your body will do what it needs to do. Remember to love your body. You are doing this for you and your baby. It is worth it! Congrats momma!