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| Pregnant: Nutrition and Fitness |
Introduction
Getting pregnant and
childbirth are two of life’s greatest miracles.
Most women, when asked the question, “What was the most memorable event in your life?” often cite pregnancy and childbirth.
There is just no denying the powerful emotions that pregnancy and childbirth can create in parents.
However, while pregnancy is glorious and a rewarding experience, the hard truth is that there is a nutrition and fitness aspect that cannot be neglected.
There is also a flip side to this shiny coin. Many women often end up feeling that pregnancy has
ruined their shapely figure and the stretch marks have disfigured them.
They
automatically assume that once they’ve given birth, their bodies will never go
back to the shape they originally used to be. Weight gain, stretch
marks, a loss of sex appeal, etc. are negative consequences that women consider
a trade-off to having a bouncy little baby
Yes… pregnancy
will result in weight gain. This is only natural and in fact, it’s healthy.
However, the weight gain can be maintained without letting it get out of
control.
All weight that is gained during pregnancy can be lost after pregnancy. After all, it’s just fat and the principles of fat loss are set in stone regardless if it’s a pregnant woman or an obese man.
It will take you time to shed the fat… but there is no hurry. Slow and steady wins the race. With patience and persistence, you can definitely lose the excess fat after childbirth.
If you persist, you can even get fitter and be in better shape after childbirth than you were previously. Your body is a marvelous organism and it will adapt to whatever demands you place upon it.
What truly
matters is that you believe that it can be achieved. You must release any false
beliefs that pregnancy and childbirth will result in you becoming an overweight,
dumpy or unattractive woman.
The natural
state of things will mean that you gain weight during pregnancy
and you’ll lose it all after childbirth.
Even the world’s
most female celebrities have had the following things to say about pregnancy
and weight gain.
There is much more to just losing weight after childbirth. You’ll also need to know how to eat right during your pregnancy, how to do certain exercises to stay fit and strong, what types of supplements to use, etc.
This article will give you helpful tips and techniques that you can use to get healthy and stay n shape during and after your pregnancy.
– Pre-conception: What you need to know!
Before even getting pregnant, you should be aware that your health, habits, diet, fitness level, and many other factors will directly or indirectly affect your pregnancy and fetal development.
One example
would be pregnant women who have a smoking habit. This
does a lot of damage to both the mother and the child within.
If you’re going
to get pregnant, you should eliminate all your negative habits
prior to conception.
Ideally, you should exercise more, eat a clean diet, and avoid alcohol and smoking is a definite no-no. If you have any issues with substance abuse, etc. you should eliminate all these before planning to have a baby.
Proper nutrition
is crucial in the stages of pre-conception and during pregnancy.
The beautiful
baby in your belly is physically incapable of providing for itself. All the
food and nutrition it gets is determined by you. Surely you want nothing but
the best for your baby.
A fetus also does not display any visible signs of malnourishment during your monthly check-ups. That means, even your doctor will not be able to ascertain if the baby is getting all the nutrients it needs.
Therefore, you will have to ensure that you’re eating enough for two and getting all the necessary vitamins and nutrients. Only by being proactive and taking an active interest in your nutrition will you be able to keep both the baby and yourself healthy and happy.
Here are a few tips if you’re in the pre-conception stage.
· No smoking & no alcohol
· Consume 400 to 800 micrograms (400 to 800 mcg or 0.4 to 0.8 mg) of folic acid .
You should speak to your doctor about this. He/she will be able to guide you in this matter. Folic acid reduces the risk of birth defects related to the spine and brain.
· Get your other health problems under control
If you’re diabetic, obese, have asthma, etc. you should get all these problems under control first before getting pregnant. All these health issues may cause pregnancy complications.
· Get fit and healthy
Exercise more. Build up your
strength and stamina.
When you’re pregnant, it will be easier on your body if you’re strong and healthy.
· Ask your partner to play an active role
If your partner smokes or engages in detrimental activities, they should try and quit for the sake of the baby.
At the very
least, if they can’t quit, they shouldn’t smoke around you or tempt you by
consuming alcohol around you.
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– Nutrition and the Best Foods to Eat During Pregnancy.
The ancient
Greek physician, Hippocrates, once said, “Let food be thy medicine, and
let medicine be thy food.”
This definitely holds true when you’re pregnant. A clean, healthy, and wholesome diet will work wonders for you and your baby.
We live in a
society that is smothered with a plethora of food choices. The hard truth is
that the majority of these foods are detrimental to our bodies in the long run.
Additives, preservatives, chemicals, processed foods, junk foods, genetically modified foods, etc. are all part of our diet these days and are wreaking havoc on our health.
Obesity has
become an epidemic. The number of people suffering from diabetes, high
cholesterol, digestive issues, etc. has skyrocketed. The main culprit – our
diet.
Changing one’s diet and eating clean is a Herculean task. You absolutely
can’t do it overnight and don’t even think that willpower will work.
You will need to make small changes to your diet gradually till you form the habits of eating right. That is why, it is imperative that you start making these changes 3 months before getting pregnant. You’ll then be able to ease into a healthy diet relatively smoothly and easily.
How many calories should I consume?
Many women wonder about this. They do not want to consume too many calories for fear of putting on weight... but then they have all these sudden food cravings that seem to pop out of nowhere.
The first thing you should note – Do NOT obsess over your calories when you’re pregnant. Now is really not the time to be analyzing and counting your calories.
Pregnancy gives you the permission to take 9 months off from the calorie counting and agonizing over the numbers. That being said, it’s also not a free pass to gorge yourself on whatever food comes your way.
Eat sufficient food but eat the proper food. Restricting your calories could potentially harm your baby.
Low birth weight, poor fetal development, weakness in the mother, etc. are all often related to not consuming enough food.
Always remember, whatever weight you gain can be burnt off after childbirth.
A warning though –
If you consume too many calories there are problems too. You will gain
too much weight which will put you at risk for diabetes, heart
problems, early labor, pre-eclampsia, etc.
It’s all about balance. Eat enough for both you and your baby. Eat healthy and eat in moderation.
Before going any
further, you will need to calculate your pre-pregnancy Recommended Daily
Caloric Intake. This is actually just your normal caloric requirement if
you are not pregnant.
You can find this out at http://www.freedieting.com/tools/calorie_calculator.htm
Now we’ll look at the foods that you should be consuming during your pregnancy. Truth be told, healthy foods are healthy foods whether you are pregnant or not. It doesn’t matter if you’re male female, young or old... Good food choices are always beneficial.
Foods You Must Eat
In the fitness
industry, there is a saying, “Calories are not created equal.”
That means, you could eat 300 calories from different foods and have a world of different results. For example, if you ate 2 bananas and 2 apples a day, it would roughly be 300 calories. What if you got all 300 calories from 2 scoops of chocolate ice cream
1. Eat whole foods
Whole foods could also be called single-ingredient foods. For example, broccoli is a single-ingredient food.
– Nutrition & Fitness during Your Pregnancy.
Most people have no idea how it was made, what ingredients were used... and how in the world did they get the bread so white, anyway?
The moment you
have no idea what goes into the food, it’s best you avoid it. White bread uses
refined flour that is bleached white and all kinds of artificial ingredients go
into making a loaf.
“An apple a day keeps the doctor away.”
You can’t eat 7 apples on Saturday and expect to get the job done. It doesn’t work that way. Consistency is key.
Carbs have received a bad reputation over the years. The truth is that carbs are essential for us. This is especially so when you’re pregnant. Carbs give you energy and make up a sizeable chunk of your required calories.
These are
essential too. Get your proteins from lean meats, eggs, beef
and beans. Once again, focus on the “single ingredient” requirement. A
few cuts of lean chicken breast are good. A chicken nugget is NOT good.
A slab of steak is good. A few sausages are NOT good.
While this can
be a little costly, it is highly beneficial. If you can afford to eat organic
for the 9 months that you’re pregnant, go for it.
Organic foods are free of pesticides or synthetic fertilizers.
In the event that your budget does not allow you to go completely organic, then make sure some of the foods that you consume are organic.
Foods such as apples, bell peppers, celery, cherries, grapes, nectarines, peaches, pears, potatoes, raspberries, spinach, and strawberries have been found to contain high levels of pesticides. So, try and keep these organic, if you can.
Extra virgin
olive oil and virgin coconut oil are two of the best types of fat
you can consume. In fact, of the two, the coconut oil is better.
Saturated fats are found in meat and animal products such as butter. These are best eaten in moderation.
By now, you should be aware of what foods to consume and you should realize that it helps to stay active during your pregnancy.
Nutrition:
During your
first trimester, your calorie intake does not have to significantly
increase. However, you must ensure that you’re
getting all the
right vitamins, minerals, etc. This is especially true for
folic acid.
You should NOT
be dieting or trying to keep your weight down. It is normal to
gain some weight during your first trimester. Enjoy the pregnancy
process.
Exercise:
Your strength and stamina prior to getting pregnant will determine how much exercise you can do during your first trimester.
There is a fallacy that pregnant women should not exercise
for fear of injuring their baby. This is not true. Pregnancy is
not an excuse to become a couch potato.
In fact, your pregnancy will be easier if you’re moderately active. The key word here is moderate.
Avoid all high-impact training regimens such as HIIT, CrossFit, or Tabata during your first trimester.
One of the best forms of exercise that you can do is brisk walking. In fact, just going for a daily 30-minute walk can be highly beneficial. Ask your partner to follow you too so that you have company and there is some bonding time.
If you were
highly active before your pregnancy, you may miss your cardio
sessions.
You may still
engage in cardio sessions as long as they are low-impact. A stationary
bike is a good way to break a sweat.
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Swimming
is also excellent. It is low-impact and yet, very effective.
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High-impact exercises such as kickboxing, skipping, full-body workouts, etc. should be avoided.
Do not work out to the point where you are breathless and gasping for air. Your
goal is to be active… You’re not training for the Olympics.
You want to exercise to get your blood circulation and your heart pumping. It’s more about activity than achievement. Avoid strenuous workouts.
The Second Trimester – Nutrition & Exercise Tips:
Nutrition:
As far as what you’re supposed to eat, the food choices will be the same for all 3 trimesters. The only difference is that the calories will vary.
As you go into
your second and third trimester you should increase your daily caloric
intake by 300 calories.
This will help
to compensate for the increasing rate of your baby’s growth. If your
pre-pregnancy caloric intake was 1800 calories you should consume
2100 calories a day.
If it was 1400 calories you should consume 1700 calories, and so on and so forth.
Exercise:
Unlike the first trimester, most women do not experience morning sickness or fatigue. The body has adapted to the pregnancy and usually, that means more energy.
You should
probably feel like you have more energy in your second trimester.
That will mean
that you can be more active. Of course, the same rule applies to low-impact
exercises. However, now you should aim to incorporate strength training exercises
in your regimen.
Pay more
attention to exercises that tone your back muscles, neck muscles, and legs. Pregnancy
will place some strain on all these muscles. You often hear of pregnant women
complaining that their backs, necks, and legs ache or feel tired. Now you know
why.
These are some
of the best strength exercises that you can do during your second
trimester. If you do not know how to do them, you can always Google them or
look them up on YouTube.
·
Squats
· Step-ups
·
Lunges
·
Modified side planks (knees at 90 degrees on ground)
·
Bird dog
·
Bicep/triceps curls
·
Straight Leg calf stretch
·
Hip flexor
stretch
As far as cardio goes, you may carry on with your walking or stationary bike workout sessions.
The thing about exercise
is that it really depends on the individual.
There are women who are extremely sporty before pregnancy and can go running or even play sports during pregnancy.
Is this
advisable? It depends. Only you will know your own capabilities.
Ideally, contact sports should be avoided.
The Third Trimester – Nutrition
& Exercise Tips:
Nutrition:
By now, you
should have had several appointments with your doctor and he/she should be
monitoring your progress.
What your calorie
requirement should be in the third trimester will be determined by your
condition. Your doctor will advise you if you need to eat more or less.
Just follow the doctor’s advice.
Exercise:
By now, the baby bump should be showing significantly. It may hinder most of the exercise movements that you’re accustomed to. However, you will still be able to go walking or use a stationary bike.
The goal is just
to be moving. Don’t focus on sweating or getting your heart pumping. It’s not
about intensity. It’s about movement.
You can follow
the same strength training exercises mentioned during the second
trimester.
Alternatively, you may wish to go for a few classes of yoga specifically designed for pregnant women. These classes often focus on stretching and relieving the tension in the back, legs, and neck area.
In the last trimester, every movement might be an effort. If you feel like you’re not in the mood to exercise or it’s just too much effort, you may take a break.
Being happy also
matters because if you’re happy, the baby will be happy too.
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You may also
wish to meditate and relax to clear your mind and de-stress. There is immense
power in mediation.
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– The Baby has arrived! What now?
This is the part where you cuddle
your baby and make cooing noises. It’s also the part where you order your
partner to do your every bidding because you’re recovering.
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After childbirth, you may slowly reduce your calorie consumption. Carry on with your clean eating and eat sufficient quantities of nutritious food.
You will be lactating and will need to breastfeed your child. Once again, the best person to speak to will be your doctor.
Generally, there
are a few breastfeeding tips you should be aware of.
· It will
hurt initially
·
Moisturize your nipples with olive oil
·
Use comfortable bras
·
Drink lots of water and stay hydrated at all times
· Eat well and consume sufficient calories
– Taking Your Fitness to the Next Level
After 6 months, see your doctor and check if you’re able to increase the intensity of your training program.
Once you get the green light, it’s time to pull out all the stops.
Start training with weights and combine your resistance training with cardio sessions.
Keep your cardio sessions short but at a high intensity. This will put your body in fat-burning mode for hours.
The birth of a child does not doom you to living life with an out-of-shape body. It’s not a lifelong curse of being fat.
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In fact, there is nothing stopping you from getting the body that you want. The only thing stopping you, is you.
Now you are a mother and you have every reason to be a living example for your child. Set a fitness goal for yourself.
Strive towards it. Stay focused and set small, measurable goals. Be happy with the little achievements and celebrate them. The end goal is a result of all the milestones you reached along the way.
Time flies, and
before you know it, you will have the body your heart desires. You will be the
envy of the other women.
They’ll probably think you have good genetics or that you did liposuction. People often put others down to lift themselves up. It helps them see past their own failings.
You, however, will know better. You will know that it took effort,
discipline, and determination. Aren’t these the qualities you want your child to
have?
Of course, you do. They will learn more by watching what you do rather than by listening to what you say. Be an example for them. They’ll be proud of you… and more importantly, you’ll be a proud mommy… and proud of mommy too.
“Feeling fat lasts nine months… but the joy of being a mom lasts forever.”
