Weight gain during pregnancy
1. 6-8 lbs in the 1st 13 weeks,
2. 11-15 lbs in the 2nd 13 weeks
3. And 11-15 lbs in the last 13-14 weeks are the expected weight gain.

The normal rate of weight gain during pregnancy:
During pregnancy one should gain weight smoothly. Most of the weight will be gained during the last 4 months. Pregnant women should gain weight during the following stages which are recommended by many health care providers:
1. Three to five pounds during the first 3 months.
2. Four to six pounds during the fourth to ninth months.

During pregnancy the woman’s weight depends upon the weight she had when she become pregnant. This will be the final amount of pregnancy weight gain.

During pregnancy the weight gain should be between 26 and 36 lbs for women whose weight was in the healthy segment before pregnant. Different advice will be given for those who come with underweight or overweight.

Healthy pregnancy weight gain:

Only 2200-2500 cal a day should be taken by a pregnant woman to gain proper weight. 76-81 gm of protein a day will be needed by a pregnant woman. A surprise source of protein is seafood but iodine content should not be high. Calcium can be obtained from the daily products and it should be 1.3 gm per day. Highly recommended snack should be taken with limited calories. Two portions of food that contain vitamin C should be taken. Excess fat should be avoided from food.

Natural fat should be consumed. Steamed lean meat should be used. Instead of vegetable oil, use olive oil. Use dairy products which have less fat. Skimmed milks should be avoided. Excess cookies, cakes, potato chips, candy, soft drinks and sweetened juices should be avoided. Artificial sweeteners should not be added.
How to maintain proper weight:

Weight gain during pregnancy should be checked and strategies for achieving targets are necessary. It is hard to lose the weight after the child birth if the pregnant woman gains very much weight during pregnancy.

The woman who gains the weight which is advised by the doctor will be able to lose weight after the child birth. Weight gained during pregnancy will be reduced by breast feeding for 3 months.

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One of the most effective tools to get the perfect pregnancy phase is doing the right diet. Yes, with the power of food during pregnancy, you will give all nutrients and energy that you and your baby need. Believe me that the fate of your pregnancy phase is about all what you eat during that phase. Eating the correct food on a regular basis can be the perfect way. The question is about what you should eat during that important phase?

Actually, eating the daily regular food is okay for your pregnancy. You can easily eat 6 slices of bread or 6 ounces of your favorite cereal. You can also take 3 cup of cooked rice or pasta if you like it. However, you need to discuss it with the health care provider since you may need more if you are physically active. Then, complete it with raw and leafy vegetables. You can add spinach, lettuce, and chopped vegetables into your healthy diet.

Adding a fruit like an apple, chopped fruit, banana, orange, or dried fruit can be a good way to boost your vitamins intake. Taking a fruit juice is also a good alternative. Then, do not forget that taking a milk or yoghurt is also good for you baby. After that, you need to boost your proteins intake. Consuming a high protein food can be a good alternative. You can eat your favorite meat, fish, egg, and another poultry product. Consuming nuts and dry beans can be a good alternative to add protein.

Last but not least, you should drink more water than before. You should discover and enjoy the power of water since it will help you to get rid of all of the toxins in your body. With a less toxin, you will feel better and your baby will feel the same thing too.

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The diet should consist of whole grains, vitamins, proteins and carbohydrates. These days many supplements are prescribed by the doctors but actually supplements alone cannot make up for deficiencies. Few essential nutrients are required during pregnancy like

* Iron is needed to increase the production of hemoglobin and it is also needed in building bones and teeth of the baby. If there is a deficiency of iron, anemia can be caused which can affect the development of the fetus. Iron is found in green leafy vegetables, dried fruits and pulses.

* Calcium is very important for the development of the baby’s bones and teeth. Calcium is found in dairy products, soy, nuts and wheat. Usually it is observed that a woman feels muscular cramping in the lower legs during the third trimester, it can be caused due to the development of baby’s bones where a woman loses calcium from her bones, so it is important for her to increase the intake of calcium.

* Folic acid is an essential nutrient as it helps in the division of the cells in early pregnancy. Deficiency of folic acid can cause defects to the brain and spine of the unborn fetus. Natural sources of folic acid can be yeast, dairy products, jaggery, nuts and whole grains. These items can make up for the required content of folic acid. Supplements are not required when there is a balanced diet.

* Carbohydrates are necessary for the production of energy during pregnancy. As the process of pregnancy can be tiring it is necessary to make up for the lost energy. Carbohydrates can be sourced from rice, potatoes, cereals, bread, vegetables and fruits.

* Vitamins are essential for the formation of various organs of the body of the fetus. Vitamin A helps in improving the eyesight and the quality of skin. It is found in carrots, sweet potatoes and dark green leafy vegetables. Vitamin B, C and D are the other ones, which help in the development of the fetus. Vitamin B helps in formation of red blood cells in the body and it also helps in keeping the nervous system healthy. It can be sourced from meat, poultry, fish and fruits like bananas.

* Vitamin C is vital for healthy teeth and gums. It also helps in formation of a strong placenta and enables the body to be resistant to any kind of infections. Vitamin C can be vastly found in Citrus fruits and green vegetables. Consumption of vitamin D makes the bones stronger and denser.

Pregnant women should drink lots of water and other fluids to keep themselves hydrated, which can help them in passing the nutrients of the food to their babies and also it helps in overcoming constipation. Dehydration should be avoided at any cause.

Few things like alcohol, caffeine, undercooked meat and raw eggs should be avoided during pregnancy as they can have ill effects on the pregnant women. Alcohol and caffeine drain out the fluids from a woman’s body and make them dehydrated. Follow healthy habits so as to give birth to a healthy infant.

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The truth is, almost pregnant women rarely walking around whole 9 months with that healthy glow everybody talks about. The beginning 3 months more of us walking around a awful shade of greens and in a cloudy fog thanks to the weariness we experience those first 3 months. The second 3 months are less better, and we’re no longer green but we handle with different effects such as varicose veins and cramps.

The 3rd trimester, we’re back to the cloudy fog again and have other effects such as swelling up and heartburn just to name a few. And most of these can be avoided with a right dieting. Eating foods that consume some complex carbs can help lower your fatigue and keeping away from greasy foods will aid with the heartburn.

Research has presented that pregnant mother who eat nourished food throughout their gestation generally have a safe and uncomplicated gestation. Studies have presented that more pregnancy complications such as pre-eclampsia or hypertension could be immediately associated deficiencies in a pregnant woman’s dieting. High quantities of sugar and unsaturated fats increase this danger as well as having a low consumption of ascorbic acid, vitamin E and magnesium.

Maybe for some moms one of the greatest benefits of eating good during their gestation is that it could help you during labor and delivery. An well-adjusted pregnancy dieting has been told to help prevent preterm labor, which is labor prior to 37 weeks. A right dieting could also support you to cope better when given birth. Any mother when delivering thier child knows the needed vitality it takes to suffer hours of labor and some of the times hours of contractions. Taking healthy foods will guarantee that you’ve the vitality and the staying power to get pass safely when delivering your child.

When you delivered your baby, it’s still important to stay on your good habit of eating good food especially in the postnatal period. Your body requires a lot of resources to retrieve from all the stretching, loss of blood and not mention lack of sleep and still take care of a baby. It’s just as important in the following days your delivery to remain eating as well. As my physician arrange it, it’s essential to eat as if you were pregnant for at least 3 months after delivery.

A last extra bonus to good eating throughout your gestation is that you could never stop eating healthy. This is setting up the basis for a lifetime of eating healthy for not only you but for your babies. If you remain to eat healthy you are putting a good example for your kids.

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Always check with a health-care professional before engaging in an exercise regimen during pregnancy. Find out what he or she suggests. If you were exercising regularly prior to becoming pregnant, you can continue most activities – like walking, jogging, swimming and floor exercises – as long as you feel comfortable. Likewise, it’s not necessary to stop sexual activity, unless your practitioner has advised you to stop.

Activities to avoid during pregnancy include skiing, roller skating, ice skating, horseback riding, weight lifting using abdominal or back muscles, marathon running and any activity that might cause you to lose your balance.

Whether or not you engage in “active” exercise, such as swimming or jogging, it is also important to keep your abdominal and pelvic-floor muscles in shape. Strong abdominal muscles help you maintain good posture and alignment, while strong pelvic floor muscles prevent incontinence, lower the risk of tearing during delivery and promote quicker healing from episiotomies and stretched perineum. Exercising these muscles doesn’t take a lot of time or effort. Ask your health-care provider which abdominal exercises he or she suggests. You can strengthen the pelvic-floor muscles by doing kegel exercises.

Finally, it is important to avoid getting too exhausted or out of breath during exercise. Don’t let your heart rate exceed 140 beats per minute. Exercise no more than three times a week, for 20 minutes or less each time. Drink plenty of water and wear loose, comfortable clothing. Above all, listen to your body; if you feel fatigued, short of breath, nauseated or dizzy, stop!

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Breastfeeding

Breastfeeding helps to reduce your body weights, as you will be losing around 200 to 500 calories everyday due to your breastfeeding. This encourages you as well as your baby. Keep continuing your breastfeeding while doing other activities to reduce your weight.

Abdominal Exercise

Generally all kinds of exercises are good for health. You may concentrate more on abdominal workouts. Do not strain yourselves. You can start your exercise for ten minutes after allowing at least six weeks after vaginal birth. It will help you to improve the abdominal muscles to recapture their muscle tone efficiently. Yoga and brisk walking too improve your muscles.

Adopt Workouts at Your Home

You can start your workouts in your home. You can prefer some yoga exercises and pelvic floor exercises too. This can strengthen your pelvic muscles if they have got their muscle tone reduced. You can bring them back to normal level. It involves in contracting and relaxing your pelvic floor muscles continuously for few minutes. Remember not to strain your muscles; you can increase your time gradually with proper measure.

Eat Weight Loss Diet

You also need to concentrate on your food apart from your exercises. Drink plenty of water and take good amount of fruits and vegetables. You can eat steamed vegetables too. This helps you to make your digestion process very smooth. It can also make your blood more purified. You will feel fresh and more active too. You can meet your dietician for good advice and make a list for your diet program.

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When childbirth was still very risky for mother and child, and a small infant was easier to deliver, women were urged to restrict weight gain to between 10 and 15 pounds. But studies completed within the last 10 to 15 years have shown that gains by the mother of 20 pounds or more actually increase the infant’s chance of survival under modern delivery conditions. Now most obstetricians urge a gain of from 24 to 30 pounds; nearly half of that will be the fetus, placenta, and amniotic fluid which are expelled at delivery; the rest is mainly the calorie bank that the mother will draw lactation and increased on for postpartum activity.

Because women who are significantly ender- or overweight at the start of pregnancy stand a greater chance of developing complications, modest compensatory adjustments in weight gain arc generally recommended, with underweight women encouraged to gain up to 30 pounds, and overweight women urged to hold weight gain to the average. More than others, pregnant teenagers must eat for two-to accommodate their own growth needs as well as that of the fetus. Under no circumstances should pregnancy be viewed as an opportunity to lose weight.

The pregnant woman has three basic and complementary dietary obligations. The first is to consume approximately 80,000 additional food calories during the nine-month period over and above what she needs to sustain her own weight and normal activity. This works out, over nine months, to about 300 extra calories per day, but no more than 150 extra calories a day should be consumed during the first trimester of pregnancy, increasing to 300 per day in the second trimester, and 400 to 450 during the third trimester. The second obligation is to obtain sufficient amounts of selected nutrients needed for fetal development. The third obligation, to meet your body’s increased need for iron, may have to be met by an iron supplement.

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