Posts Tagged ‘Gain’

Being a fitness trainer, over the past few decades I’ve seen quite a few new mothers join the gym in an effort to regain their figure after childbirth. God bless them for working at getting back in shape. But, my friends and I observed an all too common phenomena which could have made their recoveries so much easier had they avoided it. They were eating way too many calories from nutritionally void junk foods! We saw this scenario in the gym so often that we began to refer to this as a weight gain pregnancy.

 

Many of these mothers approached me for exercise and diet advice. From conversations I had with them, I realized that most were very aware of the additional nutrition needed during pregnancy for both themselves and their babies. And, most of them took precautions to eat nutritionally packed meals along with prenatal supplements. The culprit they seemed to have in common was the additional calories consumed in junk foods.

 

So the dilemma was in getting most, if not all, of their calories from highly nutritious low calorie foods. And, having the discipline to avoid the foods that have little or no nutritional value. Not only would they be able to avoid the dreaded weight gain pregnancy, but this is the healthy path for both mother and child.

 

Now, discipline often needs a friend, so here is what you are going to do. Purchase a book with a glycemic index and calorie count of foods, and check what you’re eating. Oh, and that’s before you put it in your mouth.

 

Count Your Calories

It’s generally accepted that you really only need an additional 300 calories a day during pregnancy, especially in the second and third trimester. You will be surprised at the difference in the caloric content between the right foods and the wrong foods. You can eat more of the right foods, not to mention their nutritional value. Again, refer to your book and don’t be a weight gain pregnancy. I must add here, that any artificially sweetened low or no calorie product is basically poisoned gas. Stay far away from it.

 

Avoid Refined Sugars

Keeping your blood sugar level is always important to good health. This is especially so during pregnancy. Refined sugars spike your levels, then drop them way down, effecting your energy and moods. It also creates a vicious cycle. You will be less likely to freak out and binge if you can keep your blood sugar level. Eat small meals throughout your day, refer to your book and don’t be a weight gain pregnancy.

 

Substitute Old Goodies With New Goodies

When you’re dying for that piece of candy, eat frozen grapes or dried fruits. Instead of spooning in that ice cream, mix some fresh berries and nuts into non-fat frozen yogurt. Stay the heck away from soda pops. Instead, mix 100% fruit juice with mineral water. Go from processed to natural. Make this a habit and you won’t be a weight gain pregnancy as they are known in the gym. Try it; it really can be satisfying and effective.

 

MAYDAY  

If you are about to commit homicide if you don’t get that box of brownies. And you really don’t care if you become a weight gain pregnancy at this point, set yourself aside one day out of the week to have a “cheat day.” Whether it’s Sunday or Tuesday, choose no more than one day a week to indulge yourself. Don’t go overboard, I’m not saying it’s OK to binge. Know that it will come again in just six more days. This can be a great way of helping you eat clean, or cleaner, for the rest of the week as well as keeping you sane.

 

Pregnancy can and will change your body, but there is so much you can do to regain or even improve your figure after childbirth. So, avoid a weight gain pregnancy, be strong now, and you will be so much closer to getting back into shape after you’re baby is born.

 

 

 

 

Being a fitness trainer, over the past few decades I’ve seen quite a few new mothers join the gym in an effort to regain their figure after childbirth. God bless them for working at getting back in shape. But, my friends and I observed an all too common phenomena which could have made their recoveries so much easier had they avoided it. They were eating way too many calories from nutritionally void junk foods! We saw this scenario in the gym so often that we began to refer to this as a weight gain pregnancy.

 

Many of these mothers approached me for exercise and diet advice. From conversations I had with them, I realized that most were very aware of the additional nutrition needed during pregnancy for both themselves and their babies. And, most of them took precautions to eat nutritionally packed meals along with prenatal supplements. The culprit they seemed to have in common was the additional calories consumed in junk foods.

 

So the dilemma was in getting most, if not all, of their calories from highly nutritious low calorie foods. And, having the discipline to avoid the foods that have little or no nutritional value. Not only would they be able to avoid the dreaded weight gain pregnancy, but this is the healthy path for both mother and child.

 

Now, discipline often needs a friend, so here is what you are going to do. Purchase a book with a glycemic index and calorie count of foods, and check what you’re eating. Oh, and thatâ??s before you put it in your mouth.

 

Count Your Calories

It’s generally accepted that you really only need an additional 300 calories a day during pregnancy, especially in the second and third trimester. You will be surprised at the difference in the caloric content between the right foods and the wrong foods. You can eat more of the right foods, not to mention their nutritional value. Again, refer to your book and don’t be a weight gain pregnancy. I must add here, that any artificially sweetened low or no calorie product is basically poisoned gas. Stay far away from it.

 

Avoid Refined Sugars

Keeping your blood sugar level is always important to good health. This is especially so during pregnancy. Refined sugars spike your levels, then drop them way down, effecting your energy and moods. It also creates a vicious cycle. You will be less likely to freak out and binge if you can keep your blood sugar level. Eat small meals throughout your day, refer to your book and don’t be a weight gain pregnancy.

 

Substitute Old Goodies With New Goodies

When you’re dying for that piece of candy, eat frozen grapes or dried fruits. Instead of spooning in that ice cream, mix some fresh berries and nuts into non-fat frozen yogurt. Stay the heck away from soda pops. Instead, mix 100% fruit juice with mineral water. Go from processed to natural. Make this a habit and you won’t be a weight gain pregnancy as they are known in the gym. Try it; it really can be satisfying and effective.

 

MAYDAY  

If you are about to commit homicide if you don’t get that box of brownies. And you really don’t care if you become a weight gain pregnancy at this point, set yourself aside one day out of the week to have a “cheat day.” Whether it’s Sunday or Tuesday, choose no more than one day a week to indulge yourself. Don’t go overboard, I’m not saying it’s OK to binge. Know that it will come again in just six more days. This can be a great way of helping you eat clean, or cleaner, for the rest of the week as well as keeping you sane.

 

Pregnancy can and will change your body, but there is so much you can do to regain or even improve your figure after childbirth. So, avoid a weight gain pregnancy, be strong now, and you will be so much closer to getting back into shape after you’re baby is born.

 

 

 

 

A common concern of pregnant women is the weight gain during pregnancy. Aside from their growing tummy they are also gaining too much weight making them appear so big and unattractive. Instead of feeling bad about your appearance, you can do something to control pregnancy weight gain to stay healthy and look good.

It is true that you need to gain weight during pregnancy to get the necessary nutrients and vitamins you and your baby needs but gaining too much weight is not healthy. A woman of normal body mass index (BMI) before pregnancy needs to gain between 25 to 35 pounds during pregnancy. It you gain too much, it could be dangerous for you and your unborn child.

Here are some tips to control pregnancy weight gain:

Get the advice of your health care provider. If you are gaining too much weight, it is best to ask the advice of your doctor. Losing weight during pregnancy is not advisable but regular monitoring and check up may be necessary to control your weight. Your doctor can advise you on how to properly control pregnancy weight gain to avoid obesity. Obesity is accompanied by a lot of health risks especially when you are pregnant. It is important to gain only the required weight during pregnancy for your own health and for the development of your unborn child.

Avoid overeating. Pregnancy is not an excuse to overeat or eat for two. You have to gain weight to nourish your unborn child but too much is not necessary. You need to control pregnancy weight gain to avoid excess pounds.

Avoid fattening foods. Avoid fast foods because they are loaded with calories and contains no or little nutrients and vitamins.  Cut down on sweetened foods like candies, cakes and ice cream. Avoid junk foods and processed foods. Choose the food that you will eat and avoid fattening foods to control pregnancy weight gain.

It is possible to avoid excess weight while pregnant and go through your pregnancy healthy and looking great. Find out more on how to stay fit and healthy while pregnant visit All About Pregnancy.

To know more about women visit All About Women.

Pregnancy is a gift but it is also accompanied by a lot of discomforts including gaining weight. It is inevitable to gain weight during pregnancy because it is necessary for your own health and the nourishment of the child inside your womb. A woman of healthy weight before pregnancy should gain between 25 to 35 pounds during pregnancy. Unfortunately, most pregnant women gain more than what is required. To be healthy and look good while pregnant it is important to know how to avoid excessive pregnancy weight gain.

Gaining too much weight during pregnancy can be dangerous not only to the mother but also to the unborn child. Women who are overweight during pregnancy are at higher risk of having babies with birth defects. Obesity increases your risk of pregnancy complications like hypertension or pre-eclampsia. Avoid excessive pregnancy weight gain if you want a healthy and safe pregnancy.

Here are some tips to avoid excessive pregnancy weight gain:

Work with your doctor. It is important to have a regular check up and talk to your doctor about the necessary weight gain to keep you and your unborn child safe and healthy. Base from your current weight, your health care provider can give guidelines on how and when to gain the necessary weight. It is important to work with your doctor and monitor your weight to avoid excessive pregnancy weight gain.

Exercise regularly. It is not healthy to be a couch potato during pregnancy. There are physical activities suitable for pregnant women. Exercise is good for you and your baby but you have to know how to properly do it. Before doing any physical activity, talk to your doctor about the exercises that you can do to avoid excessive pregnancy weight gain.

Eat healthy. Do not make pregnancy an excuse to eat all you want.  It is important not to overeat. Eat the healthy foods to get all the nutrients you and your baby needs. Avoid junk foods and fast foods which are high in fats, calories and salt. Cut down on sweet foods like cakes and drinks like sodas and coffee because they do not have the nutrients and vitamins you need. Eat more fruits and vegetables. Seek the advice of a nutritionist or ask your doctor about the proper diet for your condition to avoid excessive pregnancy weight gain.

Be healthy, look good and feel good while pregnant. Discover more on how to go through pregnancy without the unnecessary weight, visit All About Pregnancy.

To know more about women visit All About Women

A weight gain of 24-30 pounds is normal and recommended and this is what you should aim for. If you are eating nutritious food, your gain is not fat and most will be lost within 2-6 weeks after you give birth.

Here’s what a typical 24-pound gain might include:

Baby 7.5 pounds

Placenta 1.0 pounds

Amniotic fluid 2.0 pounds

Breast tissue 1.0 pounds

Uterus 2.5 pounds

Blood 3.5 pounds

Other fluid 2.75 pounds

Other 3.25 pounds

Guidelines for Nutrition During Pregnancy

These guidelines are intended to help you achieve a balanced diet. As you make choices within food groups, try to remember which foods are especially rich in essential nutrients and include them often. If you eat a variety of carefully chosen foods from the different food groups, your diet is likely to provide all needed nutrients.

The Bread Group – You should consume 6-11 servings per day of breads, cereals, rice and pasta. One serving is one slice of bread, or ½ half cup of cooked cereal, or 1 ounce of ready-to-eat cereal.

The Vegetable Group – A general range of 3-5 servings per day from the vegetable group is recommended. Vary vegetable selections since different types of vegetables provide different nutrients. Serving size is generally ½ cup of cooked vegetables or one cup of raw vegetables.

The Fruit Group – A range of two to four servings per day is recommended. A serving size generally is ½ cup chopped, cooked or canned fruit, or one medium sized apple, pear or orange. Fruit drinks don’t count.

The Milk Group – 2-3 servings daily from the milk group provides calcium, protein, vitamins and other nutrients.

The Meat Group – Choices should include 2-3 servings daily. All visible fat should be trimmed before broiling, roasting or boiling.

Fats, Oils and Sweets – Use these sparingly or not at all since these occur naturally in other food groups. . Don’t diet to lose weight or even to maintain your previous weight level while you are pregnant. Your baby and your hardworking body need the recommended calories and nutrients. The recommended weight gain is essential to your baby’s health.

How much you gain is important, but so is the rate at which you gain. A slow steady increase during the second and third trimesters – about a pound every 8-10 days – is preferable to erratic weight changes. A typical weight gain of twenty-four to thirty pounds would be distributed as follows: 3-4 pounds during the first three months, 10-12 pounds during the second three months, and 11-14 pounds during the last three months.

Obesity in Pregnancy

Even if a woman is extremely obese she should still gain weight during pregnancy to nourish her unborn child with nutrients from fresh foods rather than from her own fat reserves. The mother’s stored fat will not nourish the fetus. In fact, breakdown of the mother’s fat reserves may even cause harm. Burning of stored fat can release potentially dangerous chemicals called ketones into the mother’s blood stream.

It’s very important for an overweight woman to use careful planning of her food intake. She should avoid packaged diet products for weight loss or food fads. If she has been on a reducing diet prior to pregnancy, she should stop the calorie curtailment as soon as she knows she is pregnant. If she is more than 20 percent over her ideal weight, however, she may gain weight at a slightly slower rate than what would normally be recommended. An extremely overweight woman may be advised to limit her weight gain to only twenty pounds. Any smaller gain is likely to be at the baby’s expense.