Congratulations on the new addition to your family! Just like most moms, your child means the absolute world to you. So it’s only fitting that you’d want to do everything in your power for him or her. That also means taking care of your health!
Your Child’s Health begins with You
Did you know that your child can reap the benefits of good health before you even get pregnant? That’s right. Maintaining a healthy weight, exercising and eating nutritious foods can affect your fertility and the conception of your child.
Now, let’s talk about your pregnancy. Of course, it’s normal to gain some weight while pregnant. However, nearly half of all women in the U.S. gain too much weight while they’re pregnant, according to the Centers for Disease Control and Prevention. To avoid excess weight gain, you’ll want to pay close attention to your weight while pregnant. You can determine this by calculating your body mass index (BMI) and looking at the following numbers for appropriate weight gain.
- < 18.5 = 28 – 40 pounds
- 18.5 – 24.9 = 25-35 pounds
- 25 – 29.9 = 15 – 25 pounds
- > 30 = 11-20 pounds
What to Consider before Your Pregnancy
Your pregnancy will be a lot smoother if you pay close attention to your health before conceiving. The foods you eat and the physical activity you do will help you in numerous ways:
- Boost your energy levels
- Aide in stress management
- Improve the quality of your sleep
- Facilitate an easier labor
- Speed-up your post-delivery recovery time
This means it’s always a good idea to start working on your health early! You know you’ll have some excess baby weight, so eating healthy and working out will help you prepare for it.
What to Consider during Your Pregnancy
Believe it or not, your body is extremely adaptable during pregnancy. Within reason, you can do most things you would normally do if you were not pregnant. However, this does not include heavy lifting or exercise which puts too strain on your body. You should always consult with your doctor before beginning any kind of health regimen during your pregnancy – for your health and for the health of your child!
To minimize weight gain and manage your weight/overall health during pregnancy, consider the following:
- Stay active – This means at least a small amount of activity every day or every other day.
- Eat Nutritious Foods – Including whole grains, lean proteins, low-fat dairy, vegetables and fruits
- Limit Sugar – Despite those cravings, try to limit sugars found in cakes, cookies, candies and other sweets
- Get Regular Check-ups – Make sure you’re following up with your doctor about your health
- Manage Stress – Stress affects you and your baby, so do everything you can to avoid/manage it.
- Get Adequate Sleep – For most adults, this means seven to eight hours of sleep per night.
Managing Your Weight after Pregnancy
Now you have a new bundle of joy to fawn over… but if you’re like most moms, you’re concerned about your post-pregnancy weight. First of all, don’t be ashamed of any weight you’ve gained. You’ve just grown and delivered a beautiful baby! Instead, focus on your newfound joy and all the things that are in your power when it comes to weight management:
- Checking your weight regularly
- Tracking your caloric intake
- Exercising weekly according to your fitness level
- Making necessary adjustments to achieve a caloric deficit
- Spend 10 to 60 minutes each day on mental health
- Connect with a strong support system
Want to Learn More about Pregnancy and Weight Management?
To read the full article from Your Weight Matters Magazine, please CLICK HERE.
