Studies in recent past have shown that women these days are gaining more pregnancy weight than required. It can be really hard with the pregnancy cravings to ignore that piece of cake lying in your fridge but before going for it, you must consider having some fruits with cream to take in some nutrients instead of unnecessary carbs. Not saying that you must have salad all the time, but a few simple steps inculcated in your routine might help you with the extra weight you would gain.
1. Record it
Whatever you eat, keep a record of it just like you would do when dieting or checking weight. Every pregnancy is different so, obviously, consult your doctor on how much calories you need to consume on daily basis, on an average, 300 extra calories with your daily diet are sufficient for a pregnant woman. Keep a record of your calorie intake as per your doctor’s suggestions. Having 2500 calories a day would be a good start.
2. No eating for two
This is one of the biggest misconceptions which need to be ditched. The average amount of 300 extra calories is sufficient. It is logical if you think that you need to eat for the baby too so you grab another sandwich, but that would do you more harm than good. Try having an extra fruit or some dry fruits for those extra calories for better health.
3. Avoid sugary drinks
It can be quite hard to quit your coffee or tea while pregnant because of all the stress you feel. But it is not quite good for your body as it contains loads of empty calories which add to your weight. Even if you have sugar free sweeteners, they trick you into craving more of them. So it is better to avoid liquid sugar and go for herbal teas if you need.
4. Peanut butter to your rescue
Peanut butter is a great source of protein and keeps you full for a long period of time. Until and unless you are having a spoonful straight out of the jar, a thin spread of it on a whole wheat bread will be the best thing to stop that sugar craving you keep having.
5. Me time
Spend some time with yourself. Stress is not at all good for health and pregnancy can sure give you loads of stress. So even if you are very busy or do not have time, make time for yourself, spend at least 10-20 minutes, daily with yourself, read books or listen to music. De-stress your body and relax because the more you stress, the more weight you will gain.
6. Eat everything
eat all the fruits and vegetables except whole grain starch or lean protein. make your plate as colourful as possible. Do not shy away from the veggies and try to have a new vegetable every week so that you can get all the nutrients that you need.
Go for a walk every day, it may be a short walk, just for half an hour but a walk will do wonders for you. Even if you not that type of person who exercises, going for a walk will help your muscles to stretch and you will feel less depressed and tired.
8. Sleep as much as you can
When you are pregnant, a lot of things are going on in your mind and they keep you awake. Less of sleep can increase your crab=vings and make you more stressed, so make sure that you get as much sleep as possible for the body to relax and cravings to reduce.