Stepping on the scale at a prenatal visit can bring on as much anxiety as an internal exam. And excess weight gain in pregnancy is a battle that many woman face as the weeks go on. For a woman with a health BMI, gaining 20-32 lbs is recommended. But some of us are overachievers, and our bodies strive to gain 40-50 lbs. Here are a few tips to curve excessive weight gain.
- Hydrate. Drink plenty of water. Sometimes we feel pangs of thirst and we eat instead. Also, drinking plenty of fluids, like a tall glass of ice water will help the body with cellular regulation and metabolism, as well as helping with mindless snacking.
- Salt. Pregnant woman actually have an increased sodium requirement than when non pregnant. Having an appropriate intake of salt can actually help swelling. That's why, the only conception that pregnant women crave pickles is true. Pickles are actually a fantastic food for pregnant women, high in salt and low in calories.
- Avoid cereal. High glucose levels in the blood contribute to weight gain and excessive fetal weight gain. Cereal is known for it's ability to drive blood glucose levels through the roof. Pregnant women on-the-go often eat cereal often because it's a quick and easy. Try instead, an apple, a balance bar, some trail mix or even a piece of dark chocolate.
- Exercise. If there was one thing I would recommend to pregnant women, it would be an adequate amount of exercise. The American College of Obstetricians and Gynecologist recommends 150 minutes a week of moderate exercise in pregnancy, after consultation with your health care provider, of course. Exercise in the evening, even walking 15 minutes after dinner curbs weight gain.
- Don't eat late. There may be some reasons why pregnant women eat late, like nausea throughout the day, or hunger in the night, but if you can avoid it, don't eat late. Your body metabolizes fat while your sleep so avoid those midnight snacks.
- Avoid processed foods. As much as you can, avoid over processed foods like refined flours and sugars. Foods that are processed are very far removed from their natural form. These unnatural foods are difficult for the liver to metabolize and can interfere with metabolism and contribute to weight gain.
