Eating “for two” is a practice discouraged by doctors. Know the risks
It is often a popular belief that when a woman is pregnant she has “free rein” to eat whatever she pleases, as now she must “eat for two.” This practice is not only advised against by doctors but also involves a double risk, for the mother and the baby. Do you know how much is the maximum weight you can achieve during pregnancy without compromising your health or that of your child?
It is normal and necessary for women to gain weight as the baby grows, but there is a limit to the weight to achieve, which depends largely on each woman. According to a study published in Publimed and conducted by scientists in the United States, excessive weight gain during pregnancy increases health risks for mothers and their children. The question is, how much is “too much”?
According to that research, where half a million pregnant women were involved, even women who started their pregnancy at a healthy weight generally accumulated too many extra pounds by the end of their pregnancy. Therefore, the fundamental question is to analyze what is the right balance and how to avoid significantly gaining weight during the last trimester of pregnancy.
Clear accounts retain weight
The according to The Conversation site, and according to experts Clare Collins, professor of nutrition at the University of Newcastle, Dr. Jenna Hollis, associate professor at the University of Newcastle, and Sian Robinson, professor of nutritional epidemiology at the University of Southampton, the greatest weight gain occurs from week 13 and this is where you should pay special attention.
For specialists, the recommended weight gain in pregnancy is based on body weight and body mass index (BMI) before getting pregnant, and there is a table that should be taken into account to know if you are gaining too much weight regarding our physical makeup. But before looking at this table, it is necessary to know the body mass index. To do this, you must divide your weight in kilograms by the square of your height in meters. That is, if you weigh 64 and measure 1.70m, the count you must do is: 1.70 x 1.70 and then divide 64 by the result of the previous count. If not, you can click HERE and get the account using a BMI calculator.
Then look at the following table:
Less than 18.5 BMI
you can increase between 12.5 and 18 kg Between 18.5 to 24.9 of BMI: you can increase from 11.5 to 16 kg Between 25.0 to 29.9 of BMI: you can increase from 7 to 11.5 kg More than 30 of BMI: you can only increase from 5 to 9 kg.
Therefore, if you are going through a pregnancy, you already know how much is the maximum that you should increase on the scale so as not to compromise the health of your baby and yours. And the reasons that specialists have are justified.
Why can’t I get so fat during pregnancy?
With the belief that later we will lose all the kilos gained in pregnancy, women usually eat anything freely. In fact, I gained 16 kilos in my first pregnancy and 19 in the second. I ate everything, hardly taking care of myself, although I tried to eat very healthy. But of course, the amount was somewhat excessive compared to my common intake.
The specialists in charge of the aforementioned study warned that excessive weight gain during pregnancy has been linked to an increased risk of developing gestational diabetes, high blood pressure and complications during delivery, and it can also affect the health of the baby both short term and long term. In fact, children with obese mothers are 36 percent more likely to be autistic and 62 percent more likely to have attention deficit hyperactivity disorder (ADHD), according to findings from Virginia Commonwealth University in last november.
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And regarding the belief that after giving birth it will be easier to lose the added kilos, Professor Collins says that excessive weight gain during pregnancy can make it more difficult to lose weight after the baby is born, since the A recent study showed that women who gained more weight than recommended kept, on average, an extra 4 kg six months after the birth of their baby.
Tips to gain weight in a healthy way
Talk to your doctor early in your pregnancy
In addition to the natural doubts that a pregnant woman has, it is essential that you talk to your doctor about nutrition during pregnancy so that weight gain does not “get out of hand.” The doctor will not only provide the necessary support, but can also recommend a specialized nutritionist.
2. Record your weight gain in a notebook
In addition to the notes that the doctor makes each month, it is important that each mother makes a personalized monitoring of the kilos that she is increasing week by week. This will help you to have more precise control and will prevent excessive magnification.
3.Focus on good nutrition
Cravings are allowed, but always in a measured way. The important thing is to focus on a balanced diet and always choose healthy foods. Avoiding having packaged snacks on hand is one way to beat being overweight; on the contrary, it is a good option to deal with a craving with some fruit or nutritious snack. Talk to a nutritionist about the essential nutritional requirements during pregnancy, and go make the grocery list based on it.
4. Go for a walk
Exercise is essential at any time in life to maintain optimal health. In pregnancy it is not only important for you and your baby, but a minimum exercise a few times a week can help you improve your delivery. Walking, swimming, biking are usually safe exercises for pregnant women. Always check with your GP before exercising on your own.
5 find support in your environment
Support during pregnancy is essential. And it is also when you want to lead a healthy lifestyle that benefits you and your baby. Healthy lifestyle habits can benefit the whole family, so don’t hesitate to practice them from the start.
A healthy pregnancy does not mean overeating. Do not hesitate to perform your routine monthly check-ups and try to lead a healthy and balanced life. And you, how do you take care or have you taken care of your weight during pregnancy?