One of the most common fears of pregnant women is gaining too much weight during pregnancy and, even worse, keeping the extra pounds after giving birth. To avoid the problem, orthopedists and nutritionists say that it is important to discourage the idea that we have to eat for two. The 9 to 12 pound gain is normal. Gaining a weight beyond that can be bad for both mother and baby.

How to avoid gaining weight during pregnancy

And nothing prevents you from doing gymnastics. “We simply adapt the exercises to your new condition.” There are many who explain that pregnant women can even do weight training, always within proper supervision and care, of course, since this is another way to avoid gaining weight during the months of pregnancy .

Preferably light exercises are more suitable, so as not to lose tone and stretching to maintain balance, which will be affected by the new weight on the belly, favoring spinal problems.

How to avoid gaining weight during pregnancy

Here are 15 tips that professionals recommend to future moms to spend nine months lavishing health and avoid gaining weight during pregnancy.

1. Avoid carbohydrates

Try to eat every 3 hours, avoiding eating large amounts of refined carbohydrates and fats that can cause excessive weight gain, in addition to carrying the risk of other diseases.

2. Avoid flours

To avoid morning sickness, stop eating dry foods (flour, cookies, and refined flour products), it is preferable that you add live foods to your diet, which provide your body with nutrients that are easier to digest and keep you hydrated. Natural way.

3. Eat whole foods

Whole foods are excellent sources of B vitamins, which are essential to minimize discomfort with motion sickness.

4. More calcium in your diet

Consume calcium through foods such as hazelnuts and almonds, spinach and green leafy vegetables, determining factors to provide minerals to ensure the health of the mother’s bones.

5. Foods that provide iron

Don’t forget about iron to prevent anemia. You can find it in Legumes: chickpeas, lentils, peas, lentil sprouts, green leafy vegetables.

6 get enough folic acid

Include foods rich in folic acid (dark green leaves) in your diets , because the formation of the baby’s neural tube is ensured.

7. Fish consumption

Eat fish fillet. Besides giving the feeling of fullness, such food guarantees enough protein for the baby and still helps to give elasticity to the skin, avoiding stretch marks.

8. Consume a good amount of liquids

To avoid bloating, common in the last trimester, it is important to ingest enough liquid and moderate your salt intake, it is recommended to consume sea salt instead of traditional salt to also avoid fluid retention .

9. Eat more live food

Your plate must be well colored, which indicates the variety of nutrients, the use of salads, foods with fiber and good assimilation for the body are recommended.

10.Eat with peace of mind

Prepare your meals calmly, without rushing when swallowing the food. This facilitates your digestion and prevents you from eating more than what hunger actually requires;

11.Avoid fake diet foods

Be careful of diet foods and sweeteners. They contain chemicals. It is advisable to use natural sweeteners .

12. Avoid fat

Avoid foods that contain a lot of fat, such as sour cream and some types of red meat and cold cuts.

13. Eliminate fried foods from your diet during the nine months.

These foods will only make you fat, therefore they have a type of fat that is not used by the body, or your baby.

14. Practice aerobic exercises.

It is ideal to keep all the muscles of your body in action and without causing any type of impact that could endanger the baby;

15. Stretching.

This helps keep your body balanced and prevents spinal strain.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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