It is crucial for a pregnant woman to maintain a healthy weight., as this not only benefits the mother, but also contributes to the proper development of the baby. During this period, a balanced diet and good habits are essential to avoid both a sedentary lifestyle and problems associated with being underweight or overweight. Both extremes can lead to complications for the mother and the baby, so taking preventive measures from the beginning of pregnancy is essential.
Importance of maintaining a balanced weight during pregnancy
Pregnancy is a unique process that poses specific challenges related to weight gain and loss. These include: Problems arising from excess weight These include preeclampsia, gestational diabetes and birth complications. On the other hand, a weight below the recommended level can predispose the baby to being born with low weight or prematurely, as well as increasing the risk of complications for the mother's health.
Therefore, maintaining a balanced weight is not only about aesthetics, but about ensuring a healthy pregnancyHere you will find practical tips to achieve this goal safely and effectively.
Constant communication with your doctor
Talking to your doctor from the start is essential. This professional will be the one to guide you on the recommended weight based on your Body Mass Index (BMI) before pregnancy, establishing a personalized guide that will help you maintain the appropriate amount of weight during the nine months.
Key recommendations:
- Ask for a weight management plan at your prenatal visits.
- Make sure your diet includes all the essential nutrients for you and your baby.
- Do not start a specific diet without the supervision of a specialist to avoid nutritional imbalances.
Weight tracking from the start
Weight control should begin as soon as you find out you are pregnant. You should not wait until the third trimester to take care of it. Remember that between the first and third trimester, caloric and metabolic needs change dramatically.
Practical recommendations:
- Record your weekly weight in a log to keep accurate track.
- Consult your doctor about any unusual increase or decrease.
- Always weigh yourself at the same time of day and under similar conditions (for example, on an empty stomach in the morning).
Maintain a healthy and balanced diet
Proper nutrition during pregnancy does not mean "eating for two," but eat betterYour energy needs increase slightly, but what really increases is the demand for specific nutrients such as folic acid, iron and calcium. During the first trimester, the caloric increase required is minimal, while in the second and third trimesters it can vary between 300 and 500 additional calories per day.
Nutritional suggestions:
- Incorporate fresh fruits and vegetables, rich in essential vitamins.
- Choose complex carbohydrates like whole grains and potatoes.
- Includes lean proteins from fish, meat, eggs and legumes.
- Consume skimmed or calcium-enriched dairy products.
- Avoid saturated fats, added sugars and ultra-processed foods.
How to structure your daily meals?
A balanced five-meal-a-day regimen is ideal for keeping your energy levels stable and avoiding episodes of hypoglycemia. This includes:
- Breakfast: Combine proteins, carbohydrates and fruits.
- Mid-morning snack: Opt for yogurt with nuts or a piece of fruit.
- Lunch: Prioritize complex carbohydrates and lean proteins.
- Afternoon snack: A slice of toast with avocado or a handful of nuts.
- Price: Moderate and rich in vegetables and light proteins.
Importance of moderate physical exercise
A sedentary lifestyle is one of the main enemies of a healthy pregnancy. Moderate physical activity, always adapted to your physical condition and with the approval of your doctor, helps improve circulation, control weight gain and release endorphins to reduce stress.
Recommended options:
- Daily walks of 20-30 minutes.
- Swimming for pregnant women.
- Prenatal yoga classes to strengthen muscles and improve breathing.
Emotional support during pregnancy
Your emotional health plays an important role in weight control during pregnancy. Staying close to your loved ones, talking about your concerns and, if necessary, seeking specialized help, is key to coping with this stage of drastic changes in your body and emotional state.
Some advices:
- Share quality time with your family and partner.
- Try relaxation techniques such as meditation or aromatherapy.
- Remember that every pregnancy is unique; avoid comparisons with other experiences.
Maintaining a healthy and strong body that is capable of supporting the development of a healthy baby is the priority. A balanced diet, regular exercise and strong emotional support will be your best allies in achieving this.
