How to gain weight safely during pregnancy? (Pregnancy Weight Gain) Let's find out exactly about this!

When you find out you're expecting a baby, one of the most common things you hear at home, from relatives, and friends is, "Now we have to eat for two." Although this is a very affectionate thing to say, is this story true? Do you really have to eat for two? Do you have a clear idea of ​​how much weight you should gain during pregnancy ? Today, we'll talk about these questions that many people have.

How many extra calories do you really need?

Simply put, the saying "eating for two" is a myth. There's no need to double your food intake just because you're expecting a baby. On average, a pregnant woman only needs 300 extra calories per day, in addition to the calories she consumed before she got pregnant. This amount will help you reach a healthy weight.

But the amount of weight you need to gain is not the same for everyone. It depends on your body weight when you got pregnant.

• If you are of normal weight: It is normal to gain between 25-35 pounds (11-16 kilograms) during pregnancy .
• If you are underweight: You may need to gain between 28-40 pounds (13-18 kilograms).
• If you are overweight: You may only need to gain between 15-25 pounds (7-11 kilograms).

Typically, you should expect to gain about 2-4 pounds (1-2 kg) during the first 3 months of pregnancy, and about 1 pound (0.5 kg) per week during the rest of the pregnancy.

Imagine you are expecting twins. Your weight gain is very important for the health of your babies. Since twins are often born prematurely, it is essential that they have a good birth weight. A mother with twins may need about 3,000-3,500 calories a day. That means she should gain between 35-45 pounds (16-20 kg).

Where does this increased weight actually go?

You're probably thinking, "Mom, how do you gain so much weight?" This weight gain doesn't just accumulate as fat on your body. It's broken down into several parts. Let's see how that happens.

Is it good to lose weight during pregnancy?

This is a very important question. Generally, pregnancy is not a good time to lose weight or diet. However, if you are very overweight when you get pregnant, your doctor may advise you to lose some weight. If you do, do so only under the full supervision of your doctor. Never try to lose weight on your own.

How to gain the right amount of weight?

If your doctor has advised you to gain weight, try these things:

• Instead of eating one big meal a day, eat five or six small meals .
• Keep healthy snacks on hand that you can eat quickly, such as peanuts, raisins, cheese and crackers, dried fruit, and yogurt.
• Spread peanut butter on bread, crackers, apples, bananas, etc. A tablespoon of peanut butter has about 100 calories and 7 grams of protein.
• Add a little nonfat powdered milk to your mashed potatoes, scrambled eggs , and hot cereal.
• Add some nutritious things like butter, margarine, cream cheese, gravy, and cheese to your meals.

What do you do if you gain more weight than you expected?

If you've gained more weight than your doctor recommends, talk to him or her about it. Often, the best time to lose weight is after you have your baby. But you can do these things to control the rate of weight gain:

• Avoid fast food: If you do eat it, choose things like a grilled chicken sandwich (without sauce or mayonnaise) and a salad with a low-fat dressing instead of fried foods. Avoid things like French fries and breaded chicken.
• Avoid whole milk: You need at least 4 servings of dairy a day. However, you can reduce calories and fat by using skim or low-fat (1% or 2%) milk.
• Limit sugary drinks: Soft drinks, fruit punch, and artificial drink powders only give you empty calories. Drink water and soda instead.
• Reduce the amount of salt you add when cooking: Salt causes the body to retain water.
• Limit sugary and high-calorie snacks: Things like cookies, candy, donuts, cakes, and chips are low in nutrition and high in calories. Instead, eat things like fresh fruit and low-fat yogurt.
• Cook food healthily: Instead of frying, use methods like baking, grilling, and boiling.
• Exercise: Simple exercises like walking and swimming are generally safe for a pregnant mother. But before starting an exercise program, be sure to ask your doctor what is right for you.

Any opportunity to see the doctor

It is very important to talk to your doctor in any of the following situations.

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