QuestionHi,
I am 14 weeks pregnent and weight 124 pounds.Before concieving i was 110 pounds (height- 5 feet).I had aproprate weight and i was excercising a lot about 1 hour in jim..but since my pregnency i am only doing mild walking for about half an hour...I am really curious about my weight gain 14 pounds in first trimester is too much , i should mention that i am not eating too much specially fatty and high carbohydrates items ,i have raised a little bit of my diet compared to my pregnency .. i am thinking to start excercises like traidmill on moderate elevation and standing cycling etc..Hdo you have any suggestion for me..thanks a lot in advance
AnswerFourteen pounds of gain is a lot for the first trimester, but since you've only raised your calorie intake by a small amount, my guess is that you've put on a little bit of fat, but that you're also holding on to more fluids.
In the second and third trimester, you'll only need an extra 300 calories a day over your pre-pregnancy needs. So the key to not gaining too much weight is too eat the right amount for you metabolism. Because you're only 5' tall, your daily pregnancy metabolism on days you don't exercise will be in the 1600 to 1800 calorie range. On days that you exercise, eat a little more to balance out the calories that you used.
Since you were fit before becoming pregnant, you did not need to reduce you exercise load and you can safely perform moderate level aerobic exercise for at least another six weeks.
At 20 weeks, you should slowly begin to taper down the intensity of your workouts. You'll find that as your baby gets bigger and demands more oxygen, that your rate of perceived exertion will rise accordingly.
Always stay in a zone where you feel is "somewhat difficult" and never work to the point where you feel out of breath.
Aerobic exercise can be continued in this way throughout your pregnancy and offers many truly outstanding health benefits to both you and your baby, including avoiding excessive weight gain.
