Being overweight is a problem that can pose some difficulties in our daily lives, but especially at a time as delicate as pregnancy. Therefore, it is convenient to consider these nine ways to carry a healthy pregnancy if you are overweight.
Because if you are pregnant and gain a lot of weight there are certain risks to your health and that of the baby, risks that we want to avoid at all costs, such as hypertension, preeclampsia, diabetes, circulatory problems, more complicated births, risk of malformations ...
And we do not seem to care too much about these risks, if we take into account that about 40% of pregnant women are overweight or obese (the figures vary from one country to another: in the United States the figures are around 45%) and that this It is a problem at a global level, since more and more in developing countries, especially in urban settings, there are pregnant women who are overweight or obese.
It is not the same overweight as obesity and the case of obese women requires very specific medical follow-up, since the risks increase. Based on the body mass index (BMI), the World Health Organization defines overweight when this index is equal to or greater than 25, and obesity when it is equal to or greater than 30. The preconception visit to the gynecologist (or the first in pregnancy) can tell you what your case is and act accordingly.
Healthy pregnancy with overweight
Therefore, we will consider these nine tips for a healthy pregnancy if you are overweight.
Make the preconception visit to the gynecologist. This consultation before achieving pregnancy is very useful especially in the case of chronic diseases and overweight women. Knowing that you want to have a baby, you can take measurements and determine if you are overweight or obese and give you the guidelines to start controlling weight. Thus, this information will appear in your history and will be available once you get pregnant. In addition, the doctor may act before a possible lack of vitamin D associated with overweight and obesity and lack of folates, prescribing a supplement.
Do not lose weight in pregnancy. Pregnant women with obesity should not lose weight during pregnancy, nor should those who are overweight. The United States Institute of Medicine recommends obese women who only gain between 5 and 9 kilograms, while women who are slightly overweight should increase between 6.8 and 11 kilos.
You don't gain weight in the first trimester. During the first months of gestation, it is not necessary to gain weight, the baby is still very small and takes everything necessary from the mother's body well fed, without the need to increase the energy supply. The "visible" changes in the mother's body are minimal at this initial moment of pregnancy. The pregnant woman makes an accumulation of energy reserves throughout pregnancy, but its use will be minimal in the first quarter. However, in the second and third trimester the calorie intake will increase since the body asks us to (for fetal and placental development, increase of the uterus and breasts ...) and it is not convenient to go hungry.
Do not eat for two. What the pregnant woman has to eat for two is not true. We must have a healthy and balanced diet, taking into account that in pregnant women metabolic changes occur that allow you to extract more calories from food and conserve that additional energy without having to eat much more.
Choose healthy foods. Since we have to eat more, we do not increase the consumption of unhealthy foods, such as those that contain many fats, sugars, spicy ... This, in addition to avoiding excessive weight gain and health problems can prevent various digestive discomforts. The extra calories should come from healthy foods, eating lots of vegetables and fruits, lean proteins, healthy fats and whole grains. These foods should not be lacking in pregnancy because of their nutritional properties, and they can also help control appetite, keep unhealthy cravings and snacks under control.
Drink more water. You don't have to eat for two, but nothing happens if you drink water for two. Maintaining proper hydration in pregnancy is essential for good health and to avoid excess weight. Among the drinks, the best is water, milk, natural juices ... and the fruits and vegetables we have talked about previously will also help you not to gain excess weight.
The whims, occasionally. We are not made of stone and it is not a question of taking a "nutritional asceticism" during the nine months. One day we may have a special dessert, a milkshake with cream, a treat, a "complete" hamburger ... But it has to be, one day among many. It is not only a recommendation not to gain more weight than is desirable but also to avoid other health problems derived from excess salt, sugar, saturated fat ...
Exercise regularly. Recall that body weight and weight gain is the result of the balance between the contribution and energy expenditure and that the current way of life, aimed at sedentary lifestyle and based on poor diet, is the biggest determinant of obesity and overweight . We have already talked about food, but it is that physical activity is equally important when maintaining an adequate weight. Ideally, you should exercise even before you get pregnant and if you already are, start slowly, increasing time and intensity while you are well and able to do so, if there is no contraindication. If you did not exercise before, walking at a good pace or swimming are activities you can do without risk.
Plan the postpartum. Time to cook and plan menus calmly or go out to exercise at any time is over. But the effort made during pregnancy should not be erased at a stroke and better if you continue with a healthy diet and exercise when you have recovered. Leave prepared food in the freezer, ask your family to help you in this regard, to trusted visits ... and maintain a healthy long-term diet. Try to take time to exercise, maybe the gym, or even with the baby is possible. A challenge, but your health and that of the whole family will thank you.
Remember that, if we try to control our weight, even before achieving pregnancy, carrying out an exercise routine and a healthy diet, we will not be pregnant and have problems with being overweight. Better to prevent.
During pregnancy, healthy eating and regular exercise are the best ways to ensure a healthy pregnancy and baby. Consult your doctor if you are pregnant and are overweight to examine your particular situation and allow you to follow these nine tips to be healthier.
Photos | iStock
In Babies and more | Recommendations for exercising in pregnancy, What happens if I gain a lot of weight in pregnancy ?, Ten tips for healthy eating during pregnancy
