Pregnant women should gain weight once they are pregnant. However, pregnant women still have to control it well, because excessive and uncontrolled weight gain can affect the health of pregnant women and their fetuses.
Weight gain in every pregnant woman can certainly be different, this depends on the pregnant woman's weight before pregnancy. But normally, pregnant women need to gain about 11-15 kg of weight during pregnancy.
If before pregnancy the pregnant woman was underweight or underweight, then during pregnancy, pregnant women need to gain weight about 12-18 kg. Meanwhile, if previously had excess weight or overweight, It is recommended to gain about 6-11 kg of weight during pregnancy.
How to Control Weight During Pregnancy
The standard for weight gain is made so that the health of pregnant women and the fetus in the womb is maintained. Because if pregnant women are underweight, the risk of premature birth and babies born with low weight tends to increase.
Babies born with low birth weight are usually more prone to developing heart disease, high blood pressure, and diabetes later in life.
Likewise if pregnant women are overweight. The risk for miscarriage, preeclampsia, and delivery by caesarean section tends to increase.
Because these risks cannot be underestimated, pregnant women need to control weight gain properly. The trick is to implement the following:
1. Eat small portions but often
Pregnant women often eat large portions? Change this habit, come on. Instead of eating in large portions, it is better to eat in small portions but often. Because, this method can reduce the desire to eat in excess amounts.
2. Eat healthy food
To control weight, pregnant women are advised to eat healthy foods. The recommended healthy foods range from carbohydrates (rice, cereal, or pasta), protein (fish, beans, or eggs), to good fats (corn and olive oil).
In addition, what is no less important is to eat fruits and vegetables every day because they both contain vitamins and minerals needed by the body.
3. Controls appetite when cravings
Cravings during pregnancy are normal, but that doesn't mean you have to do everything you want. Pregnant women need to sort out what should be consumed and what is limited or avoided.
If necessary, consult a gynecologist to determine whether the food and drink that pregnant women crave can be consumed or not.
4. Drink a lot
Pregnant women are advised to consume more water, which is about 2.5 - 3 liters per day. The reason is, in addition to keeping the body hydrated, drinking lots of water during pregnancy can also help pregnant women control their weight. you know.
5. Exercise regularly
Doing regular exercise can also help control weight during pregnancy. However, pregnant women must consult a doctor before doing so. The reason is, every pregnant woman has different health conditions and sports choices.
In addition to doing the five things above, pregnant women are advised to regularly check their health conditions to the obstetrician. This is useful for monitoring weight, health, as well as fetal development in the womb from time to time.
