It can be a shock to the system when you see the number on the scales increase faster than you thought possible during pregnancy. And for some mothers-to-be, weight gain could be something you desperately want to control.

In this article, we’ll talk about the simple ways on how to keep your weight gain on track when you’re pregnant.

1. Swapping instead of restricting

You might be pregnant but that doesn’t mean you need to lose weight. Gaining weight is a perfectly natural – and necessary – part of pregnancy but controlling the weight gain is possible with a few adjustments to your diet.

Don’t just restrict what you eat or deprive yourself of food for the sake of it, try swapping what you’re eating for a few healthier changes, like opting for skimmed milk with your cereal instead of full fat. Or eat fresh fruit instead of dried fruit. Or have baked fries instead of French fries. It doesn’t have to be drastic but subtle changes like these could really help you keep your weight gain on track during pregnancy.

Read More: 12 Superfoods to Eat During Pregnancy

2. Exercise

It might seem an odd piece of advice for someone who’s pregnant, but moving around is good for both you and your baby. Don’t restrict your exercise routines just because you’re pregnant. Go for a walk or join a gym class. Before you do embark on an exercise routine, make sure you check with your doctor that’s okay first.

Read More: Simple Exercises During Pregnancy

3. Portion sizes

The idea that you’re ‘eating for two’ isn’t something you need to literally act upon and so increasing your portion sizes is not going to help you keep your weight gain on track during pregnancy. Make sure your portion sizes are moderate and your meals are a healthy balance of protein, carbs and vitamins. Depriving your growing baby of any one of the essential ingredients to a balanced diet will hinder growth and could leave you feeling worse off.

Read More: Guide to Eating Well During Pregnancy and After Giving Birth

4. Drink lots

And this means water, of course. You don’t want to suffer from dehydration whilst pregnant, it’s not good for you or your baby and so drinking plenty of water will not only maintain your hydration levels but will help you to feel more satisfied between meals too.

An additional benefit of hydration is that it will help ease constipation – a not so fun side-effect of pregnancy – and so getting enough fluids into your system is really important.

Read More: 5 Simple Tips to Prevent Dehydration During Pregnancy

5. If you’re not sure, discuss it

If you feel you really are struggling to keep your weight gain on track during pregnancy, then have a chat with your doctor or midwife. Bring it up at your next appointment and they can provide some extra advice and support to help you stay on track.

Understanding how to control your weight gain is important to the health of the mother, so talking to your doctor or midwife is one of the best approaches for developing a weight gain plan throughout the remainder of the pregnancy.

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