Final Words On The Fit Pregnancy Diet
Eating healthy during pregnancy doesnt have to be complicated.
As long as you follow the three principles laid out in this post, you should be able to maintain a healthy level of leanness.
As always, be sure to work with your doctor to develop a personalized pregnancy diet and exercise plan that works for you.
Now I want to hear from you.
What struggles have you had with nutrition during pregnancy?
Exercises To Avoid In Pregnancy
- do not lie flat on your back for long periods, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel bringing blood back to your heart and this can make you feel faint
- do not take part in contact sports where there’s a risk of being hit, such as kickboxing, judo or squash
- do not go scuba diving, because the baby has no protection against decompression sickness and gas embolism
- do not exercise at heights over 2,500m above sea level this is because you and your baby are at risk of altitude sickness
You Must Eat These Types Of Fat
Next, lets talk about fat. Unfortunately, fat has gotten a bad reputation.
But the truth is fat isnt bad for you.
In fact, fat is an essential nutrient that your body needs to survive. It plays an important role in hormone production, thermal insulation, and energy production.
With that said, it is important to differentiate which fats are helpful, and which ones are harmful.
There are four types
Other sources of healthy unsaturated fats include nuts, seeds, and avocados.
The Unhealthiest Fats You Should Avoid During Pregnancy
On the other hand, trans fats should be avoided at all costs regardless of whether or not you are pregnant.
These can be found in commercial peanut butter and other packaged snacks labeled as hydrogenated oils.
Always read the ingredient label just to be sure!
There is no current recommendation on how much fat you should consume during pregnancy. But it is safe to say you should try to consume some healthy fats on a daily basis.
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According To The Physical Activity Guidelines For Americans 2nd Edition
Pregnant or postpartum women should do at least 150 minutes of moderate-intensity aerobic physical activity per week, such as brisk walking, during and after their pregnancy. It is best to spread this activity throughout the week.
Women who already do vigorous-intensity aerobic physical activity, such as running, can continue doing so during and after their pregnancy.
Stay On Top Of Prepping Healthy Meals And Snacks
Healthy meals and snacks are imperative as you are housing another human being within your body. However, you dont need to adopt the idea that you need to binge. Just because youre carrying a baby doesnt mean you need to eat for two adults. The baby is only so small for the majority of the fit pregnancy.
You only need a few extra calories each day to maintain a fit, healthy body that can house a growing baby. Therefore, its best to prepare your meals in advance. This food prep will help you to avoid fast food stop on the way home. If you know that theres a particular food youre craving, do your best to create a healthier version at home.
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What Exercises Should You Do
So now that you know a little about the why, lets talk about the what. Try activities like walking, swimming, yoga, use of cardio machines, weight training, classes or videos. This 150 minutes of exercise could be anything, as long as you are feeling good and your prenatal care provider is not restricting you due to any complications. If before your pregnancy you were exercising regularly there is no reason to suddenly stop. Keep it up, if say, you are used to running, or doing other types of workouts or classes.
If you were not a regular exerciser before becoming pregnant initiate it slowly. You dont have to jump into 150 minutes/week in right away. Start with 10 minutes a day and increase a few minutes per session every week. Some great exercise for beginners are walking, water based exercise, beginning yoga, and resistance or weight training.
NOTE: If during exercise you experience cramping, vaginal bleeding or leaking, or other concerning symptoms, stop exercise and get in touch with your prenatal care provider.
Can You Get Back In Shape Mid
YES! Trust me, I didnt think it would be possible to get “back in shape.” In fact, I had very low expectations about what I would be able to actually perform from an exercise perspective after all that time off from activity. And, I had even lower expectations of what improvements I would make.
But, all I really cared about was getting a healthy dose of feel good endorphins and to maybe improve my conditioning a bit, so I wasnt gasping for air every time I climbed our stairs.
However, much to my surprise, I was able to achieve so much more than that with consistent effort. In the first few weeks, my conditioning and strength improved considerably. I went from barely being able to take on the StepMill for five minutes to easily completing 20 minutes in just two weeks. I gained back my stability. My lower back pain diminished. And, to my surprise, after about month or so, I actually started to look noticeably more fit.
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Can You Get In Better Shape While Pregnant
For most women, yes, you can get in better shape while pregnant.
How fit you can get will depend on several factors. The most important one is your pre-pregnancy exercise activity.
If you didnt exercise much before pregnancy, then you should definitely consider improving your fitness now.
If you were already exercising before you got pregnant, then DO NOT stop exercising! .
So, if you were already fit before pregnancy, chances are, you wont get in better shape.
With that said, you will be able to maintain some level of fitness if you keep up with a pregnancy-friendly moderate exercise routine.
What Type Of Exercises Should I Do
Doing a combination of aerobic and strengthening exercises is beneficial when you are pregnant.
Aerobic activities like walking, cycling, swimming or fitness classes will help you improve your cardiorespiratory fitness and also help you avoid excess weight gain.
Try to fit the exercises listed below into your daily routine. They will strengthen your muscles so that you can carry the extra weight of pregnancy. They’ll also make joints stronger, improve circulation, ease backache and generally help you feel well.
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The Conditioned Athlete: Keep It Up But Down A Notch
Until recently, athletic women like Karabaic were cautioned by most doctors to curtail intense physical activity, particularly exercise that involved jumping, bouncing or impact, like running or aerobics, and advised to switch to walking, swimming and stretching because there wasn’t enough evidence to show that moderate-to-intense activity was safe.
But research by experts like Dr. James Clapp III, author of “Exercising Through Your Pregnancy,” is debunking the prevailing conservative stance. He tracked the effects of frequent , prolonged bouts of high-intensity , weight-bearing exercise on competitive runners and aerobic dance instructors.
Dr. Clapp found that these pregnant athletes’ bodies were not only conditioned to handle the physical changes that occur from more strenuous workouts — such as increased heart rates, higher body temperatures, stress on muscles and ligaments, and reduced levels of oxygen and glucose — but that they had easier, healthier pregnancies when they continued these activities.
Women who continued regular weight-bearing exercise above 50% of their prepregnancy levels tended to have fewer physical discomforts, gained about 8 pounds less than those who stopped exercising, and did not sustain more injuries or complications such as membrane ruptures. They also had easier, shorter and less complicated labors with less medical intervention, like pain relief, pitocin and episiotomies, and recovered faster.
Is It Safe To Exercise While Pregnant
Yes- it is very safe to exercise in pregnancy.
The American College of Obstetrics and Gynecology has made it very clear that most pregnant women should exercise regularly to maintain a healthy pregnancy.
It is up to your doctor to make sure that you do not have any medical contraindications to exercising in pregnancy.
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Myths About Exercise And Pregnancy
As a woman, pregnancy represents one of the greatest physical changes you will ever experience. To support these physical changes and your growing baby, eating healthy is key, but so is staying physically active. But whats the safest way to exercise during pregnancy ?
A Johns Hopkins maternal-fetal medicine specialist helps debunk common myths about exercise and pregnancy.
Pregnancy Diet & Nutrition
Nutrition, and getting enough energy to support your babys development and fuel your workouts is super important during pregnancy. And with each trimester, your energy needs will increase.
My FIT Pregnancy program takes all the hard work out of this for you by providing a specialised meal plan with all-pregnancy safe recipes, along with delicious snacks to meet your growing energy needs, plus tips on snacking, supplements, and making the switch to postpartum eating.
While its important to be eating nutrient-dense food and getting enough protein, fat and carbohydrates to support an active lifestyle, the bigger focus when youre pregnant is on food safety and the things you should NOT eat.
Food hygiene: You should always follow good hygiene practices in preparing, storing and handling food, however, during pregnancy there is an increased focus on reducing your risk of listeriosis a bacterial infection that can result in miscarriage, premature birth or stillbirth. So washing your hands, cookware and utensils thoroughly is essential, as is cooking hot foods thoroughly and consuming food while its hot.
Nausea during pregnancy: Is just reading about food giving you nausea? Youre not alone! More than 80% of pregnant women experience nausea and 50% may experience vomiting, especially in the first trimester usually starting around weeks 5-9 of pregnancy.
Pilates And Pregnancy Benefits
The general consensus is that women are able to better adapt to the physical transitions of pregnancy through pilates. This comes from the stabilizing and strengthening of abdominal muscles, the back, and the pelvic floor. Some studies have shown that those who do pilates while pregnant find that it is a great way to decrease the aches and pains encountered during pregnancy.
Studies have also shown that a conformed prenatal pilates regimen has resulted in big improvements in hand grip strength, blood pressure, spinal curvature, and hamstring flexibility. It also aids in labor improvements.
Pilates stretches and strengthens your trunk muscles and can aid your body in adapting to the extra weight of your growing baby. It also prepares you for labor and recovery afterward. It does so by focusing on pelvic floor strength, which is vital during labor and recovery. Your strong pelvic floor can also help to avoid urinating on yourself when you sneeze, cough, or exercise.
A 2018 study showed that pilates is a healthy, feasible, and healthy method of decreasing pregnancy pain. Therefore, it is a favorable exercise regimen for decreasing pain during your third trimester of gestation.
If you are trying pilates for the first time while pregnant, consult with your medical provider to determine the safety of this exercise in your case. Also, check to see if any preexisting medical conditions could possibly put you in danger while engaging in pilates while pregnant.
How To Safely Exercise During Pregnancy
Exercising throughout your pregnancy is not only possible, its potentially beneficial for both you and your baby but in order to exercise safely some modifications are a must.
Follow these pregnancy exercise guidelines and you can reap the rewards of regular exercise while doing whats best for you and bubs.
The most important thing about exercise during pregnancy is to be clear about what you hope to achieve.
Pregnancy is generally the time for maintenance, not for striving for new fitness goals or working out at high intensity the only marathon you want to be considering when pregnant is one that involves Netflix!
You should make sure your obstetric caregiver is aware of your fitness activities, drink plenty of water during exercise and stop immediately if you ever feel dizzy or uncomfortable.
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Doctors Share 10 Secrets For A Fit Pregnancy
Whether shes starting a fit pregnancy or walking through a high-risk pregnancy, a woman is naturally protective over her body. It doesnt matter is shes pregnant for the first time or the fifth. Shell eat a little more, plan a little more, and worry a bit more. One of the factors many women worry about is their fitness regimen.
There are so many myths keeping physically active while pregnant. A woman can exercise throughout her pregnancy. If youre a pregnant woman who wants to enjoy a fit pregnancy, consider the following tips to achieve this goal.
Benefits Of Exercise During Pregnancy
Exercise during pregnancy offers many physical and emotional benefits. Physical activity may also help manage some symptoms of pregnancy and make you feel better, knowing youre doing something good for yourself and your baby.
Some of the benefits of regular exercise throughout your pregnancy include:
- reduced back and pelvic pain
- preparation for the physical demands of labour
- fewer complications in delivery
- prevention and management of urinary incontinence
- improved posture
- reduced risk of anxiety and depression
- improved sleep and management of insomnia
- increased ability to cope with the physical demands of motherhood.
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How To Get Started Working Out While Pregnant
You dont need fancy equipment or a gym membership to adopt a more physically active lifestyle. Walking is the easiest thing to start with. Recruit a friend or co-worker to go with you and make it a social activity. Also, after the delivery, you can put your baby in a stroller and continue your walking routine.
Experiment with different activities to see what you like. Download a yoga video or try a spin class. Find something you enjoy, because if you dont like it, you wont continue it. Whatever you end up doing, remember these tips:
- Talk with your physician about your exercise plan.
- Stay cool and well-hydrated.
Activities to avoid during pregnancy:
- Contact sports
- Activities with a high risk of falling
- Scuba diving
- Sky diving
- Hot yoga or hot Pilates
We dont want to deal in absolutes. For example, not all outdoor cycling is unsafe. If you are going out for a leisurely ride on a bike path and your growing belly hasnt caused your center of gravity to shift too much yet it should be fine. Its when youre going off-road or trying to be a daredevil when it becomes dangerous to you and your baby.
If you experience any of these symptoms during physical activity, stop what youre doing and talk with your physician:
- Vaginal bleeding
- Chest pain
Ellipticals Stair Climbers Treadmills And Rowing Machines
Ellipticals, stair climbers, treadmills and rowing machines are all good bets during pregnancy. Adjust speed, incline and tension to a level thats comfortable for you. Keep in mind that as your pregnancy progresses, you may have a harder time with resistance . With stair climbers and treadmills, you’ll need to pay closer attention to where you step to avoid stumbles.
What Are The Benefits Of Getting In Shape During Pregnancy
So, why would you want to get in shape during pregnancy?
Well, we know that exercise in pregnancy is associated with numerous benefits to you and your fetus.
First and foremost, exercise is a great way to reduce your risk of some common pregnancy complications.
Reduced risk of gestational diabetes
Gestational diabetes mellitus is a very common metabolic abnormality that affects millions of pregnancies worldwide.
It is a condition where your body cannot process the carbohydrates that you eat appropriately, so your blood sugar levels remain high.
If not treated, GDM can cause your unborn baby to gain a lot of weight while growing inside your uterus which is known as macrosomia, develop metabolic problems at birth, and increase your risk of needing a cesarean delivery. It also can increase your lifetime risk of developing diabetes and cardiovascular disease in the future.
Your OBGYN will screen you during your second trimester for gestational diabetes mellitus. I have written an entire post describing how to prepare for the gestational diabetes test.
Exercise may decrease the likelihood of developing this condition , and it can certainly help to manage it.
Improved posture and reduced risk of back pain
If you havent experienced it yet you may soon realize that pregnancy often causes back discomfort.
There is some data to show that exercise is effective in treating back pain related to pregnancy.
Improved energy and reduced fatigue
This isnt true!
Healthy Pregnant Or Postpartum Women
Is it okay to be physically active while Im pregnant and after I have my baby?Yes! If you are a healthy pregnant or postpartum woman, physical activity is good for your overall health. For example, moderate-intensity physical activity, such as brisk walking, keeps your heart and lungs healthy during and after pregnancy. Physical activity also helps improve your mood throughout pregnancy and after birth. After you have your baby, exercise also helps maintain a healthy weight, and when combined with eating fewer calories, helps with weight loss.
Talk to Your DoctorIf you are pregnant, you should be under the care of a doctor who can monitor the progress of the pregnancy. Consult your doctor about whether or how to adjust your physical activity during and after your pregnancy.
Learn more about key recommendations for women during pregnancy and the postpartum period from the Physical Activity Guidelines for Americans, 2nd edition.
Check out this chart of physical activity recommendations for healthy pregnant and postpartum women.
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