I have been on a diet, literally, forever. I was a chubby-ish kid, and have always had to watch my weight by eating right and staying active to avoid blowing up like a Macy’s Thanksgiving Day Parade balloon. For these reasons, pregnancy is kind of terrifying. I want the baby to be healthy (obviously!!!), but I’m very very nervous about gaining weight. Hence, the Google searches…
I weighed over 200 pounds a year and a half ago, and lost approximately 50 pounds over the course of a year, primarily by eating right (high protein, low carb, no sugar) and working out (primarily functional training). Sorry girls, there is no magic pill. I’ve looked!
I started my last pregnancy at 158 pounds, and am starting this pregnancy at 166 pounds. Not a huge difference, but still! I actually suspected I could be pregnant since getting rid of those pesky 5 pounds became impossible!
So, how much weight should we gain during the first trimester? Though you should consult with your doctor, since the numbers for an underweight, normal weight and overweight woman may vary, aim for approximately 2 to 4 pounds during the first three months. That’s right… Just 2 to 4 pounds. As I mention here, eating for two, albeit a fun catch phrase, is a total myth! Especially during the first trimester.
Gaining just 2 to 4 pounds may be challenging for many due to increased appetite and cravings. Stay strong! Here are some tips to keep that number on the scale in check.
Tips To Avoid Gaining Too Much Weight During Pregnancy
- Drink Water. In addition to avoiding dehydration, water can help you feel satisfied between meals. Aim for 8 to 10 glasses per day. Water can also ease constipation and prevent bloating, two common side effects of baby manufacturing!
- Eat Small, Frequent Meals. If anyone has ever tried to lose weight, you’ve probably heard it’s better to eat smaller meals more often than a couple of huge meals throughout the day. This trick applies to pregnancy as well. Try to snack on foods like green apples, carrots, Greek yogurt, nuts, berries and avocado.
- Eat Complex Carbs. If you need a carb fix, stay away from simple starches, like white bread (my one, true love), rice and pasta. Instead, go for complex carbs like quinoa, potatoes, sweet potatoes and whole grain breads and pastas.
- Make Naughty Cravings Less Naughty. If you are absolutely jonesing for an ice cream or peanut butter cookie (or something super duper naughty and delicious), try to find a healthier substitute. I’m not the most creative culinary person, but try some frozen yogurt or a banana with peanut butter.
- Move. Burn those calories, giiiiiiirl! If you worked out prior to becoming pregnant, you should be able to maintain your routine unless the activity is risky, like functional training or kick boxing. I stopped functional training since my heart rate would get very high and since some moves, like burpees and jumping lunges, aren’t recommended when pregnant. However, a lot of women maintain their Crossfit and functional training routines, with some modifications. Totally up to you (and your doctor)! If you didn’t work out, and even if you did, try walking. I aim for 10,000 steps per day.
How are you planning on staying in shape during your pregnancy?!