Some overweight and obese women will lose weight in pregnancy too.
It can help to keep a bottle or glass of water handy. Risks of overweight or obesity during pregnancy Many overweight women have healthy pregnancies and babies. For example, you could try preparing healthy meals and exercising with family and friends.
Practical tips for a healthy pregnancy
Eat: plenty of vegetables, some fruit, wholegrain bre and cereals for a wide range of vitaminsminerals and fibre low-fat dairy food or alternatives like soy, rice or oat milk products for calciumprotein and iodine lean red meat for iron and protein, and oily fish like sardines for omega-3 fatty acids and protein. This will give you more energy to care for your new baby. Your GP, dietitian or child and family health nurse could help with ideas and contacts, or you could look online for weight loss or exercise groups near you.
Setting goals with others can make it easier for you to reach your goals. Checking your weight during pregnancy If you start pregnancy above a healthy weight range, your weight should be checked at each antenatal appointment.
Keeping these foods out of your cupboard has health benefits for the whole family, not just you. Aim for at least glasses a day. Your mood and emotions can affect your ability to eat healthy food and be active. Physical symptoms like back pain can also get in the way of exercise.
Eating regularly also boosts your metabolismhelps to steady your blood sugar levels, and stops you from getting too hungry and overeating foods with too much sugar and fat. Healthy weight gain during pregnancy Your recommended weight gain range for pregnancy will depend on what your BMI was before you became pregnant.
Weight control: other things to consider Weight control is a complex issue. They have a higher chance of needing birth interventionsincluding caesareansand a higher chance of birth complications like shoulder dystocia. Walking or swimming are both good choices. Women who are overweight can safely gain less weight in pregnancy.
Labour and birth complications : women who are overweight or obese are more likely to have induction of labour and longer labours. You can use a simple BMI calculator to find out which weight category you fall into. You can also add activity to your normal routine by: getting off the bus earlier, walking the long way around, or taking the stairs walking instead of driving including physical activity when you catch up with friends — for example, you can chat as you walk.
Where to get help with weight management You can get help with and motivation for healthy living and weight loss from: your GPobstetrician or midwife and family health nurse family and friends a dietitian — find an Accredited Practising Dietitian a physiotherapist the Australian Breastfeeding Association local walking groups. Your body image might also change in pregnancy.
Flavoured milks, soft drinks and juices can cause extra weight gain because of the high amounts of sugar they contain. If you have a family history of diabetes or a BMI over 30, you have a higher risk of getting gestational diabetes. Breastmilk is all your baby needs up until around six months.
You can start with light exercise and build up to moderate exercise. Many overweight women have healthy pregnancies and babies. Avoid the cravings trap It can be easy to start eating a lot of chocolate, chips, ice-cream, lollies, flavoured milks, biscuits or cakes in pregnancy and write them off as pregnancy cravings.
Many early childhood centres run free walking or exercise groups for new mothers.
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To get this amount of exercise during pregnancytry exercising for at least 30 minutes a day, 5 days a week. You could also a community-run or private weight loss group or use a gym that offers child care. They might raise some of these issues in your antenatal appointments. Your BMI is based on your weight and height.
You can talk to your doctor or midwife about changes in your body and how you feel about these changes. Instead, you could treat yourself to a movie, a phone call or catch-up with a friend, or a massage from your partner or another support person. Eat small meals regularly This can help you with healthy weight gain and pregnancy issues like morning sickness and heartburn.
In the early weeks after birth, you can begin by just walking with your baby in a pram, baby carrier or sling. Body mass index BMI identifies healthy, overweight and obese weight ranges. One of the best things you can do is lose some weight before you start trying to get pregnant. Healthy eating, controlled weight gain and regular physical activity during pregnancy can keep you and your baby healthy during pregnancy and birth and after birth too.
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Breastfeed Breastfeeding combined with a healthy diet can help with weight loss after birth because it burns extra calories. Drink plenty of water Water is the best drink for good health. Be organised Planning and preparing meals and snacks in advance helps you make healthy food choices.
Your doctor or midwife can recommend some online resources or smartphone apps. Most women are offered a test for gestational diabetes at weeks of pregnancy or earlier.
There are a couple of other ways to get to a healthy weight. But there are health risks linked with being overweight or obese in pregnancy. Get support Many health services and maternity hospitals around Australia have dietitians and extra support for women who are overweight. Talk to your doctor or midwife about healthy weight gain during pregnancy. For example, it cuts the chance of your child having diabetesobesity and heart disease during childhood and even adulthood.
What is overweight? Writing a dinner menu for the week makes shopping and cooking easier. Many women find tracking their progress can motivate them to make healthier choices about eating and exercise during pregnancy.
For women whose BMI is very high over 40many doctors say they should gain less than 5 kg in pregnancy.