A healthy pregnancy is the dream of all pregnant women. But to get it, there are some things that you must achieve. One of them is the weight during pregnancy that must be maintained. Seeing that pregnant women experience considerable weight gain may be a satisfying thing, but it does not mean healthy. Moreover, if pregnant women are overweight or overweight before pregnancy. Then, how do you get a healthy pregnancy if I already have more weight?
Therefore, if you are overweight while pregnant, you need to pay attention to the food you eat, the activities you do, and how much weight gain you get during pregnancy. These three things help you get a healthy pregnancy and prevent you from complications of pregnancy.
1. Control your weight during pregnancy
If before you are pregnant you are overweight, you only need to increase your weight a little during pregnancy. So, the weight gain you must achieve during pregnancy is adjusted to the weight you have before you become pregnant. That way, you will have a healthy weight during pregnancy.
If you are overweight, you need to increase your weight by 7-11 kg during pregnancy.
If you are obese, you only need to increase your weight by 5-9 kg during pregnancy.
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The best thing for you and your baby in the womb is to eat a balanced diet. When you are overweight, you must control your food intake to maintain your weight gain during pregnancy. Choose foods with a low glycemic index, which makes the body work harder to convert it to sugar. For example, vegetables and fruit (especially those that are dark green, red and orange), meat and poultry, and foods that contain good fat (such as avocados and salmon). Also, choose foods with high fiber content so you don't feel hungry easily. For example, fruits, vegetables, brown rice, wheat bread, and grains. Fibrous foods can also prevent you from constipation and bloating.
You must be smart to pick and choose food and make a replacement. For example, instead of eating potato chips or bread as a snack, you should prefer a salad or fruit. If you often feel hungry, you should apply the principle of eating a little but often. Never miss your meal because this will not help you control your weight. Also, don't forget to take prenatal vitamins that your doctor recommends.
3. Do regular exercise
Regular exercise during pregnancy is one way to get a healthy pregnancy, also to help the body prepare for birth, and help you get good sleep. Exercise can also help you control your weight during pregnancy, especially if it is done in conjunction with a balanced nutrition diet. However, not all types of exercise you can do, especially the type of strenuous exercise. It's best to start doing mild to moderate exercise, such as brisk walking, swimming, or yoga. Consult with your doctor what exercise you can do depends on the condition of your pregnancy.
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Besides doing exercise every day, you also need to be physically active. That means you have to reduce your sedentary activity, like just sitting and lying down. Being physically active can also help the body burn extra calories. Some small things that can be done so that you are more active are using stairs rather than elevators, walking to the park or to the nearest minimarket instead of using a vehicle, and so on.
Don't forget to drink plenty of water to keep your body hydrated. You need more fluids when you are pregnant. However, you should avoid flavored drinks, soft drinks, or soda.