I’ve had a bunch of questions about weight gain during pregnancy. Women want to know what is “normal” for each trimester. From my experience I’ve found that every woman gains pregnancy weight differently. For example, with my first pregnancy I gained little at the beginning and more at the end. But with my second pregnancy I gained more towards the beginning and less towards the end. What I want to stress is every women’s body is different. No matter what your size do NOT diet! This really is the time to nourish your body and baby with healthy foods. If you’re hungry, EAT!! Just chose foods that are healthy vs. empty calories that pack on the pounds. I highly recommend whole grain breads and pastas, low fat cheeses, almonds, high fiber cereals (my personal favorite is Kashi Go Lean Crunch! It’s high in fiber and protien and great in taste!), and a glass of orange juice (folic acid is great for your babies development).
Are you afraid that you’re gaining too much weight with your pregnancy? Does it stress you out to step on the scale at the doctor’s office? When you’re pregnant the key to keeping your weight in check it to nourish your body with healthy foods (just like you should do when you’re not pregnant!). Now more than ever it’s important that you eat healthy because you want to nourish your baby too. Make sure you’re listening to your body and eat when you feel hungry. You may be more hungry than usual. This is not the time to diet! Just chose foods that are healthy. As long as you eat healthy and continue to exercise, you will lose your pregnancy weight quickly. Eat cookies and other processed foods in moderation. And my best advice is DO NOT look at the number on the scale! Just ask your doctor to tell you if your weight is ok. Remember, this time is only temporary so keep your focus on nourishing yourself and your baby!
One way to get energized for a good workout is to listen to music. There have been studies that have shown that music can elevate your heart rate. So get some music that has a great beat and get movin and grovin!
Are you experiencing low back pain? Did you know low back pain is typically caused by poor posture and from extended periods of sitting? Learn a couple of simple stretches to reduce low back from this article I was quoted in from Healing Lifestyles and Spa Magazine. http://www.healinglifestyles.com/index.php?page=sep2007-balancedliving-remedy
The pilee squat is a great pregnancy exercise because it provides multiple benefits. It strengthens and tones the thighs, opens up the pelvis to reduce tension in the low back, and prepares the body for labor. To do the exercise hold onto the back of a chair with one hand and turn sideways. Place your feet about 3-4 feet apart. Turn your toes slightly foward, inhale bend your knees into a pilee squat, exhale press back to stand. Repeat the pilee 15-20 times. As you get stronger incorporate 10-15 pulses. Work up to 3 sets of 15 slow pilee squats, followed by 15 pulses, followed by 15 slow.
I’ve received quite a few questions regarding nursing and exercise. Many women are concerned that it will decrease their milk supply if they exercise and nurse. There is no connection between exercising and milk supply. Milk supply can however be affected by too low of body fat and or not enough fluids. Another concern of nursing women is fear that the baby won’t like the taste of milk after exercising. In my experience, this has never been issue. However, I have read that babies can dislike the taste of lotions and or perfumes. So no more excuses…get moving and lose the “baby weight”! Just be sure to stay hydrated with plenty of water.
Most moms are eager to lose the baby weight. Often they go full speed ahead, exercising too much and eating too little (i.e. dieting and depriving their bodies). Unfortunately their weight loss results are temporary because their muscles are too sore and they can’t keep up their dieting. So before you kick it into high gear tell yourself that you want your weight loss to last a lifetime. In order for the results to last start slow with 10-15 min. bouts of exercise and work your way up to 30-45 min.. Also make changes in your diet gradual. For example, substitute white flour for wheat flour such as whole grain breads and pastas.
A great tip to lose weight is to “walk around the table”. By this I mean when you finish your first portion of food, take a break before getting a second portion. Get up and get a glass of water, drink the whole glass of water and see if you still want seconds. Cutting back on portion size is a sure way to lose weight!
Did you know that you can actually lose weight when you enjoy your food? What I mean is most of us are on the run, rushing, eating fast, not even realizing how much or even you eat! When you sit down and eat take your time. Notice the texture, the smell, the taste. The more you slow down and enjoy your food the more conscious you will be of what you are eating as well as how much you are consuming. When you’re conscious of what you’re eating you’ll eat less and that means you’ll lose weight!
Pregnant women have often asked me if it’s safe to exercise during their pregnancy, and if so, how much is too much? As long as you have the go ahead from your doctor (meaning you have a healthy, normal pregnancy), you can do most of the things you did prior to getting pregnant. The only exercises to avoid are where you could fall and potentially harm your baby (i.e., such as rollerblading, riding a bike, skiing, etc.). Be sure to listen to your body. If you ever feel light headed, dizzy, or out of breath, stop what you are doing, sit down and drink water. If you are listening to your body you will probably not get to that point. Just think of all the benefits of exercising– more energy, healthy weight gain, better sleep, and you’ll lose the baby weight so much faster!
