1.Do not try to diet during pregnancy.
You should never try to lose weight during pregnancy unless your doctor specifically tells you otherwise. Do not start a weight loss regime after you found out that you are pregnant. It is actually recommended that all women gain weight during pregnancy.
- Obese women should gain between 11 and 20 pounds (5 and 9 kg).
- Overweight women should gain between 15 and 25 pounds (7 and 11 kg).
- Normal-weight women should gain between 25 and 35 pounds (11 and 16 kg).
- Underweight women should gain between 28 and 40 pounds (13 and 18 kg).
- Dieting during pregnancy could deprive your baby of needed calories, vitamins, and minerals.
2.Be aware, if weight loss can occur.
While the weight loss is not recommended during pregnancy, it is quite normal for many women to lose weight during the first trimester.
Many women experience nausea and vomiting is usually referred to as “morning sickness”. This severe nausea in the first trimester, and it can be difficult to keep food or eat normal food at this time. A small weight loss can not be anything to worry about, especially if you are overweight, as your child can get an additional reserve of calories in your body fat.
3.Talk to your doctor or dietitian.
If you feel you have a legitimate concern about your weight, talk to your doctor or dietitian about pregnancy, how to manage your weight in a way that is healthy for you and your child. Never start a special diet before discussing it with a medical professional or pregnancy.
You should also talk to your doctor if you can not keep any food or lose a significant amount of weight, even during the first trimester of pregnancy.
4.Understand your calorie needs.
Women who started at a normal weight before pregnancy to an average of 300 extra calories a day during the second and third trimesters.
- Normal weight women should consume between 1,900 and 2,500 calories a day.
- Eat more calories than recommended can lead to unhealthy weight gain.
- If you were underweight, overweight, or obese before pregnancy, discuss your calorie needs with your doctor. These needs vary from person to person. Even if there are rare circumstances of your pregnancy, which makes weight loss healthy option, you may need to maintain or increase the intake of calories.
- You should also talk to your doctor about your need for calories if you are pregnant with multiples. You will probably need more calories if you wear more than one child.
5.Avoid empty calories and junk food.
The lack of calories will unnecessarily increase the weight, but not give your baby with any nutrient, he or she needs. How to avoid empty calories plays an important role in maintaining pregnancy weight that is healthy for you.
- Avoid foods with added sugars and solid fats. The usual culprits include soft drinks, desserts, fried foods, rich in dairy products like cheese or whole milk and fatty cuts of meat.
- Choose low-fat, non-fat, unsweetened and no added sugar options if any.
- Also avoid caffeine, alcohol, raw seafood, and potential sources of the bacteria.
6.Take your vitamins.
Your body will have extra nutritional needs during pregnancy. Prenatal vitamins will allow you to meet these needs without the need to ingest more calories than is absolutely necessary.
- Never rely on vitamins as a substitute for the actual food, even if your doctor tells you that weight loss is acceptable for your circumstances. Supplements are absorbed better when taken with food, and vitamins derived from food is generally easier for your body to get access than those obtained through supplements.
- Folic acid is one of the most important vitamins for pregnant you can take.  This significantly reduces the risk of neural tube defects.
- Iron, calcium, and omega-3 fatty acid supplements may also help to keep your body functions, helping your child in his development.
- Avoid additives providing excess of vitamin A, D, E or K.
Meals are several small meals throughout the day instead of three large ones is a tactic used by many of the diet to maintain control, but it also benefits you as a pregnant woman.
- Aversion to food, nausea, heartburn, indigestion, and often create the experience of eating full-sized food to cause discomfort during pregnancy. Meal 5:55 in small portions during the day can make it more simple and easy to digest food. This is especially true as your child grows and begins to crowd your digestive system.
- Focus on products that provide folic acid, and make sure to get plenty of protein, healthy fats, carbohydrates and fiber.
- Foods rich in folic acid include orange juice, strawberries, spinach, broccoli, beans, and fortified breads and cereals.
- Start with a comprehensive breakfast to make you feel better during the day.
- Choose whole grain carbohydrate sources, and not processed grains like white bread.
- A high-fiber foods can help in weight management and prevent digestive problems like constipation. Whole grains, vegetables, fruits and beans are usually a good source of fiber.
- Do not forget to include fruits and vegetables in your diet as often as possible.
- Opt unsaturated “good” fats as olive oil, canola oil and peanut oil.
Snacks can be completely healthy during pregnancy, even if your doctor recommends a small amount of weight gain or weight loss. Choose healthy snacks rich in food for processed foods and desserts in heavy sugar or fat rich dairy products.
- Consider a banana shake or frozen fruit, low-fat sorbet instead of all the ice cream and cocktails.
- Munch on trail mix, nuts and fruit in between meals.
- Instead of white fat cheese and crackers, eat whole-grain crackers covered with a small amount of low-fat cheese.
- Hard-boiled eggs, whole wheat toast, plain yogurt, and other snack options worth considering.
- Instead of sugary drinks, go for a low-sodium vegetable juice, sparkling water with a splash of fruit juice, flavored milk or skim or soy ice.
Exercise is an important part of a weight loss diet outside of pregnancy, and it also plays a significant role in achieving a healthy weight during pregnancy. Healthy pregnant women should receive a minimum of 2 hours and 30 minutes of moderate activity aerobic weekly.
- Exercise also relieves the pain of pregnancy, improve sleep, regulates emotional health and reduce the risk of complications. It may make loss after pregnancy easier as well.
- Talk to your doctor before starting an exercise regimen. Complete the exercise immediately if vaginal bleeding occurs, or if your water breaks prematurely.
- Good options include exercises to choose low-impact activities such as walking, swimming, dancing and cycling.
- Avoid activities where you can get a punch in the stomach, such as kickboxing or basketball. You should also avoid activities during which you might fall, like horseback riding. Avoid diving, as this may lead to the gas bubbles in the blood to create a child.