QuestionI am 5 weeks and 2 days pregnant. I am 5 foot tall and about 175 pounds. I want to have the healthiest baby possible but I really dont want to gain a bunch of weight. I need to know how to eat and exercise while pregnant so I can keep the weight off and not harm the baby
AnswerYou're right to want to do everything possible to have the healthiest baby. Many women, once they find out that they are pregnant, are highly motivated to make lifestyle changes that will help themselves and their babies be healthier.
Maternal health and fitness is one in the same as fetal health and fitness. So to do best by your baby, you need to start doing best for yourself. This might be a big shift in your thinking, and will certainly mean a big shift in your actions as well.
Many women put themselves last, or think that they don't matter, or think that their health doesn't matter. Some think that they don't deserve to live their best lives, or be their true selves. Others have been (mis)taught that it is selfish or not humble to get their needs met.
Health and happiness go hand in hand, and is something that we all deserve. To be the best mom that you can be, you need to recognize that your health and lifestyle choices will have a dramatic impact on the health and happiness of your children. And yes, these impacts start well before birth.
At 5' tall and 175 pounds, you are obese, and this does present health challenges during pregnancy. Obese women are much more likely to develop gestational diabetes and other serious complications. Not surprisingly, over-weight and obese moms raise children with weight problems.
You know better than anyone the physical and psychological challenges that comes with obesity.
The healthiest outlook for you would be to gain either very little weight, under 15 pounds, or even gain no additional weight. To do this, you need to eat the highest quality diet that you can, and in the right amount, every single day.
In this first trimester, you should aim for about 1,400 to 1,500 calories per day, then in the second and third trimester, aim for about 1,800 calories per day. Most likely, this is less than what you are currently consuming. Since you are only 5' tall, never go over 2,000 a day.
Eat frequent small meals to regulate you blood sugar. Stop eating ALL junk foods, soda (even diet) fast foods, fried foods, desserts, salty foods, foods with nitrates and other preservatives, food colorings, and packaged foods that contain hydrogenated oils, or trans fats.
DO eat a variety of fresh fruits and veggies every day, lean protein sources, and low/non fat dairy.
Start taking prenatal vitamins daily.
Don't let anyone convince you that you can eat what ever you want, or prod you to eat more, since you are pregnant. This common advice is not helpful to you or your baby.
Start fitness walking on most days of the week. Aim for 30 minutes. If you currently can not walk for 30 minutes non-stop, start with what you can do, and slowly build up to where you can do 30 minutes without undue fatigue.
Go to all you prenatal OBGYN visits.
