Monthly Archives: July 2018

Complete Fit Guide Pregnancy

Looking back to when I was pregnant with my daughter, I wish I had known then what I know now.

I wasn’t overweight, but I wasn’t in good shape. I smoked, worked 10 – 14 hours a day, I ate whatever I could, whenever I could, and drank enough soda to keep Pepsi-Cola in business! By the middle of my fifth month, my blood pressure was way too high, my body was swollen, and I’d packed on far too many pounds, far too quickly. I had severe preeclampsia, and had to spend the last six weeks of my pregnancy on total bed rest. I caught up on all the sleep I’d lost to working long hours, but I still smoked, drank soda and except for not adding salt to my food, my diet didn’t change. When my daughter was born, she weighed only 5 pounds, 6 ounces, and I ended up getting a blood transfusion and was put on 24-hour watch in case I went into seizures. Believe me, I would do everything differently! Here’s what you can do to stay fit and enjoy a pregnancy without pounds!

A good place to start is with a pregnancy weight gain calculator. This will let you know how much you should weigh during each week of your pregnancy. You can easily determine whether you need to add calories from nutritious foods to, or subtract calories from your weekly diet to achieve your target weight.

Next, you need a diet plan. Pregnant women need only about 300 more calories per day, so you don’t need to pig out to get them. Your diet should be high in fiber from fresh fruits and veggies and whole grain breads and rice, beans and cereals. These foods contain the complex carbohydrates that are good for you. Add other foods as recommended by the Food Pyramid, and remember to start from the bottom of the pyramid and work up to the top!

Exercise IS necessary! With the help of a pregnancy exercise video that you can use in your home, you can get all the exercise you need from pregnancy-safe routines. Studies have shown that women who regularly exercise three or more times a week gain less weight during pregnancy, have easier labors and deliveries, recover more quickly, and have less weight to lose after their baby is born. And that’s just a few benefits of exercise during pregnancy!

To keep you and your baby healthy, you should drink 6 – 8 full glasses of water per day, in addition to milk, fruit juices and other liquids. Diet pills should be taken only if approved or prescribed by your doctor. Even the herbal “diet pills” or teas and other over the counter diet aids, often contain ingredients that are harmful to you and your baby. Avoid caffeine; it increases the heart rate, and will interrupt the normal sleep cycles of you and your baby. Decaffeinated, saccharine-free diet soda is usually fine, in limited amounts, but that’s something you should discuss with your doctor.