How to Have Healthy Weight Gain During Pregnancy

Healthy Eating

• 1

  Know your approximate healthy weight gain. If you know how much pregnancy weight you should gain you have a better chance of sticking within that weight gain goal during your pregnancy. On average, a woman of healthy weight should gain between 25 and 35 pounds throughout her pregnancy. Over weight women should gain a minimum of 15 pounds but no more than the average of 25 to 35 pounds. Less weight gain during pregnancy is preferred. Women that are underweight should, on average, gain 10 to 15 pounds more than an average weight woman would.

• 2

  Don't really eat for two. Yes, there are two of you in that body now but baby does not need his own helping of food. On average an increase of 200 extra calories a day should be enough to ensure both you and baby get enough to eat.

• 3

  Skip the junk food. Yes, those pregnancy cravings can be powerful things but those sugary snacks aren't good for you, they aren't good for baby and they are going to stick to your thighs long after your pregnancy weight should be gone. Instead eat a balanced diet from the four food groups. Choose fresh fruit and vegetables, whole grains, skim milk and low fat dairy products and lean meat.

Exercising While Pregnant

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  If you exercised before you became pregnant you can most likely continue your work out routine as long as it is not extremely physically demanding. Check with your doctor for any modifications that need to be made to your workout routine.

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  Those who did not exercise before becoming pregnant don't need to sit dormant for nine months. As long as you are healthy overall, you can begin a light exercise routine of walking, stretching or swimming.

• 6

  Yoga specifically for expectant mothers is a wonderful and gentle form of exercise. It will help relieve stress and backaches and lubricate the joints for easier and pain free movement during pregnancy. You'll also be able to burn off any extra calories you eat and help keep that pregnancy weight within your target zone.

Post Partum

• 7

  Continue with your healthy diet. It's important you don't go back to any bad eating habits you may have had before. Make a conscious choice to stick to your new healthy diet.

• 8

  Breastfeed your baby. Breastfeeding takes between 1000 and 1500 calories a day to produce milk. This is an easy and healthy way to shed pregnancy weight.

• 9

  Begin a light exercise routine. If you exercised during your pregnancy and had a normal vaginal delivery you can begin a light routine a few days after the delivery. Start with stretches and light walking. After a week of this exercise routine try upping the walking to 30 minutes a day three times a week. Slowly reintroduce your old routine, with your doctor's consent.

• 10

  If you didn't exercise during pregnancy begin with light walking. As long as you can talk while you exercise it's not too strenuous so get out there and walk while pushing your baby in her stroller.

• 11

  Try a new mommy class. If you're unsure what types of exercises to do try joining a postpartum exercise class. These exercises will be designed with your recovering body in mind and is a great social event as you'll meet other new moms.