It is important to understand that gaining weight during and after pregnancy is a natural and healthy process. Pregnancy and post-pregnancy weight gain can be depressing and cause a negative self-image leading to poor self-esteem and body confidence. There are many factors that come into play while you’re pregnant and after pregnancy. Women’s health takes a toll with all the changes happening in their bodies.
Depression and poor body confidence can be a result of pregnancy and post-pregnancy weight gain. In this article, we share tips from experts on how to deal with weight gain during pregnancy, as well as how to minimize weight gain after childbirth.
Reasons for pregnancy and post-pregnancy weight gain
There are many factors that might lead to an individual’s pregnancy and post-pregnancy weight gain. This blog aims to share some of the most common reasons for increased weight gain while pregnant. It is normal for women to gain between 10kg and 12.5kg (22lb to 26lb) throughout their pregnancy, putting on most of the weight after week 20. Some of the most common reasons for weight gain include:
Increased appetite, resulting in increased food intake. In this case, it is best to try and control your appetite by eating small, frequent meals. Regular exercise can also help you burn some of the excess calories that you take in.
Increased body fat, as a result of the increased calories you consume. the body is also storing this up for breast milk production later. In this case, it is important to try and maintain a healthy diet while pregnant, to help avoid excess weight gain.
Increased water retention, a common symptom of pregnancy. This can be treated with frequent exercise, as this helps undefined the body’s water retention.
The common reasons for weight gain during pregnancy include drinking too much alcohol which can cause you to put on excess weight.
How pregnancy and post-pregnant weight gain can affect your body
Pregnancy weight gain is not just for your baby, but also for you. It’s normal to gain at least 25 pounds during pregnancy. The weight doesn’t stop accumulating once you give birth either. Expect to gain 15-25 pounds of extra weight after the birth of your baby, which can put you at risk of obesity and other health complications.
Problems with weight gain during pregnancy and post-birth
It is a common fear that during pregnancy and after giving birth, most women gain weight. This is due to the woman’s body going into a survival mode where it stores more energy for itself and for the baby. The reason they usually put on more weight is that they are also eating more all the time.
During pregnancy and after giving birth, your body will be going through a lot of hormonal changes. While weight gain is not always from fat gain but from fat and water storage, it is okay to trim down a few more pounds. To prevent weight gain during pregnancy, you should eat small meals or snacks several times throughout the day. You will also want to watch your salt intake, caffeine intake, and alcohol consumption.
Some nutrients that you will want to increase while pregnant are calcium, iron, and protein. You should also eat foods that are rich in fiber such as fruits and vegetables. You should try not to eat too much sugar or saturated fats. Try drinking lots of water and making sure that you get enough sleep. Be sure to exercise daily if possible.
How to maintain a healthy lifestyle with weight gain
- Pregnancy is a great time to try new things and take care of yourself, but it can also be a time when eating well is even more important.
- Eating well during this time will help you avoid the weight gain women experience after pregnancy.
- Make sure to focus on a healthy lifestyle that includes a nutritious diet and regular exercise.
- Adding exercise to your pregnancy routine is a great way to help you maintain your weight and also keep you feeling healthy. It’s also an important way to keep you and your baby healthy during pregnancy.
Here are some ideas to help you get started:
Aim for 30 minutes of moderate exercise, like walking or swimming three to four times a week or yoga. Be sure your exercise routine includes strength training. This will keep your muscles in tune for labor and help you build up energy reserves that you can use during pregnancy. As a new mom, it can be hard to find the time and energy to exercise. But remember, even small changes in your daily routine can make a big difference over time.
Advice for those who want to lose weight
Pregnancy is a time in a woman’s life when weight gain is expected and sometimes even encouraged. You may not be able to change your habits, but there are ways to manage your weight during this time. Here are some tips:
- Eat a healthy diet with plenty of vegetables and fruits
- Drink plenty of water
- Work out regularly
- Get enough sleep
- Don’t smoke and avoid second-hand smoke
- Talk to your doctor if you have questions or concerns