Looking for ways to control pregnancy weight gain?
Studies show you only need about 300-500 extra calories per day when you are pregnant – the equivalent of about one or two snacks a day. Even though you don’t need all that much extra calories, you’re probably going to feel like you’re way hungrier than normal and as if you’re eating twice as much! But you are definitely not eating for two full-size adults so by doubling your caloric intake, you could be overeating.
The main issue with pregnancy weight gain is quality of nutrition – not just quantity! Your body does require significantly more healthy nutrients when you’re pregnant, so if you are not eating the right foods, you will not be getting the right kind of raw materials for the growth of your baby and that can lead to poor health outcomes as well as constant cravings.
Cravings seem to be the worst enemy of pregnant moms who don’t want to gain too much weight after their pregnancy – it doesn’t matter if you have been eating broccoli the whole day, if you dig into a tub of Ben and Jerry’s at 10pm at night, all bets are off! Cravings often happen when our body is deficient in certain nutrients – which can happen more frequently during pregnancy when the demand for high quality nutrition is so much greater than ever before. The best way to curb cravings is to ensure that you eat foods that are nutrient-dense – think “big nutrient bang for the calorie bucks”.
Avoiding Pregnancy Weight Gain
Here are some strategies to avoid overeating and gaining excessive weight:- Eat wholesome, nutritious food: your body will get all the nutrients that it needs to grow the baby, and it will not be craving more food than you should be eating. Nutrient-rich foods include fruits, vegetables, berries, nuts, seeds, legumes, whole grains and high quality natural meat.
- Reduce intake of processed, packaged foods: if you eat junk foods devoid of nutrients, your body will have cravings and you will feel hungry because your body is not getting the nutrients it needs. Avoid things like white flour, white sugar, white pasta, etc.
- Stay hydrated – Many people mistake thirst for hunger and even cravings, especially sugar cravings.
- Cardio exercises – increasing your heart rate moderately can help keep your metabolism up, not to mention other health benefits. Make sure you check with your healthcare provider and discuss your maximum exertion level.
- Do weight bearing and resistance exercises: muscles burn more calories than fat, so if you build up some muscles, you will be able to lose your baby weight faster postpartum.
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