Are you expecting a baby ? Or do you already have a little one in your womb? With all the excitement of your growing belly, it can be a bit overwhelming to think about your weight. "Oh, I don't have time to think about it now," you might think. But let's talk about it for a moment. Because this is a very important thing for both you and your baby.
Why is it important to maintain a healthy weight before pregnancy?
Simply put, getting to a healthy weight before you get pregnant can help you and your baby avoid a number of complications. Having a healthy weight and lifestyle will not only make it easier to get pregnant, but will also help you stay healthy during and after pregnancy.
But the sad thing is, today many women become pregnant while carrying too much weight. That is, they are obese. Getting pregnant while overweight can pose certain risks to both the mother and the baby.
Remember, a healthy start is the foundation of a healthy journey. Therefore, it is very important to think about your health before getting pregnant.
Now let's see what these risks are.
| Who is at risk? | Possible risks |
|---|---|
| To mom |
|
| For the baby |
|
Losing some weight is also a big deal!
These risks may scare you, but you don't want to set weight loss goals that are too high for you to achieve. Even if you can't reach the weight your doctor recommends, getting even a little closer to that weight can make a big difference.
If you can lose between 5% and 10% of your body weight before getting pregnant, it will definitely help you a lot.
Imagine that you weigh 80 kilos. Then 5% means only 4 kilos. Think about how much losing even a small amount of weight like this is worth to you and your baby.
If I am already pregnant, what do I do?
Okay, so if you're already pregnant, don't be afraid to ask yourself, "What do I do now?" This is definitely not the time to restrict your diet and lose weight. That could deprive your baby of the nutrients it needs.
Instead, you should focus on having a healthy pregnancy, which means exercising daily and controlling weight gain.
In general, a woman who was overweight before pregnancy should gain between 7 and 11.5 kilograms during pregnancy. For an obese woman, the amount should be between 5 and 9 kilograms.
But remember this: These are just averages. Ask your doctor for the right amount of weight gain for you.
4 things to follow for a healthy pregnancy
Even if you're a little overweight, you can still have a healthy pregnancy by following these simple, yet very important, tips.
| Fact | Description |
|---|---|
| 1. You don't have to "eat for two"! | This is a common misconception. Even a healthy weight pregnant woman only needs about 300 extra calories a day. That means you don't need to double your usual intake! Ask your doctor about the exact number of calories you need. |
| 2. Be careful about what you eat. | Your baby gets its nutrition from the food you eat. So eat nutritious foods. Choose foods that are rich in protein (fish, eggs, chickpeas, peas), and healthy fats (polyunsaturated fats). Reduce foods high in sugar, simple carbohydrates (such as white bread and buns made from flour) and saturated/trans fats (as much as possible). |
| 3. Drink plenty of water. | You should drink about 2.5 - 3 liters of water a day. During pregnancy, your blood volume increases. This can make you dehydrated quickly, make you dizzy, and feel dizzy. Therefore, it is essential to drink plenty of water. |
| 4. Don't forget to exercise. | Engage in moderate physical activity for at least 30 minutes a day. Walking, dancing, and swimming are all good. Swimming, in particular, can help relieve stress and make you feel much lighter. However, consult your doctor before starting any exercise program. |
Take-Home Message
- If you're planning to get pregnant, try to get to a healthy weight as much as possible. Losing a little weight is also a good idea.
- If you are already pregnant, don't try to lose weight. Instead, manage your weight gain in a healthy way.
- Always talk to your doctor about your weight, diet, and exercise.
- There's no need to "eat for two." What matters is not the quantity, but the nutrition of the food you eat.
- Exercising daily and drinking plenty of water are very important for you and your beloved baby in the womb.
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