If you are concerned about excessive pregnancy weight gain, you
could probably use a handy list of tips to help keep you motivated and
on the right track
Most experts agree that you should limit your weight gain between 20 and 30 pounds over the course of your pregnancy. How can you make that happen? By following these 10 easy tips, compiled by a pregnancy nutritionist
1
.Drink enough water
Water
will keep you hydrated, it will help keep you regular, and it will
flush away toxins that accumulate in your body. But from a weight
management perspective, it's also the best way to feel full in between
meals
.
2
. Avoid sugar
Sugar is the #1 cause
of weight gain during pregnancy. If you avoid it for the next nine
months, you've taken a major step forward in keeping your weight in
check. Try xylitol, agave syrup, raw honey, or stevia instead of sugar
.
3
. Avoid artificial sweeteners
Don't
think that artificial sweeteners are better for you than sugar--they're
not. In fact, artificial sweeteners are full of chemicals that can
cause a range of troubling side effects and health issues. Instead, opt
for healthy alternatives like stevia, xylitol, agave syrup, and raw
honey
.
4
. Increase your fiber intake
Everyone
who's ever been on a diet knows that fiber helps in weight loss. Try to
add high fiber foods to your grocery list every week. Besides allowing
you to feel full in between meals, fiber also helps you to avoid
constipation--a common pregnancy complaint
.
5
. Eat a veggie with every meal
If
you are having trouble getting enough fiber, try this one trick: have a
veggie with every meal, including snacks. This will help you feel full
between meals, feel more satiated during the meal, and will help you get
the fiber you need to keep your weight in check
.
6
. Eat a healthy fat with every meal
Structuring your meals so you get a healthy fat with every portion--including snacks--is another great way to keep your weight in check. Healthy fats will give your baby the fatty acids she needs for healthy neural and cognitive development. But they have the added benefit of helping you feel satiated between meals
Structuring your meals so you get a healthy fat with every portion--including snacks--is another great way to keep your weight in check. Healthy fats will give your baby the fatty acids she needs for healthy neural and cognitive development. But they have the added benefit of helping you feel satiated between meals
.
7
. Eat protein with every meal
One
more component of a healthy meal--whether you are talking about
breakfast or a snack--is a portion of protein. Protein provides your
baby with essential amino acids, but also helps your blood sugar stay
more level between meals. If your blood sugar fluctuates too wildly, you
could be tempted to snack too often or too much
.
8
. Get Some Exercise
It
should go without saying, but you can't keep your weight in check
unless you exercise. Even when you're pregnant. Find a low-impact or
no-impact workout that makes you happy, and aim for at least 30 minutes
of exercise per day for the best results
9
. Get Enough Sleep
You
also need to try to get enough sleep during pregnancy. Studies have
shown that a lack of sleep can contribute to obesity, but getting enough
can be difficult while you are expecting. Try a body pillow, which will
cuddle your baby bump and help you feel more comfortable at night
10
. Reward Yourself
Find
ways to indulge or reward yourself that don't involve food. For
example, you might treat yourself to a movie night with friends, or a
manicure and pedicure at a salon
Or try a pregnancy massage to
relax your back and help you feel pampered all over. By rewarding
yourself in ways that don't involve food, you can keep your weight gain
under control
Are you worried about excessive pregnancy weight gain?
Need advice from a real pregnancy nutritionist? Visit The Diet Solution
Program: What to Eat While Pregnant for exercise recommendations and
eating tips for a healthy pregnancy. http://WhatToEatWhilePregnant.com.
Article Source:
http://EzineArticles.com/?expert=Isabel_De_Los_Rios
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