What Should Pregnant Women Do If They Are Overweight?

Overweight during pregnancy has a significant impact on the health of both the fetus and the mother. Therefore, pregnant women need to carefully control their diet during pregnancy, avoiding excessive nourishment and sugary foods, and ensuring balanced nutrition. It is recommended to consume more vegetables and fruits, and strengthen exercise routines, such as walking and slow jogging. Additionally, developing a dietary plan and controlling daily calorie intake to around 1800 can help prevent overweight and the occurrence of macrosomia.

1. Maintain a balanced diet with regular meals and snacks, including breakfast, lunch, dinner, and two snacks. It is sufficient to consume 1800-2400 calories per day, which may be less than what you are currently consuming. Irregular eating habits can easily lead to excessive weight gain. Pregnant women should have a comprehensive understanding of the nutritional requirements during pregnancy.

2. Keep a food diary. With the help of a doctor or nutritionist, you can establish your own record to track your food intake and make necessary adjustments. For example, if you notice excessive or insufficient weight gain, you can adjust your food intake accordingly.

3. Avoid sugary desserts and drinks. These beverages often contain a large amount of calories. Instead, try drinking low-fat or skim milk, water, and unsweetened beverages.

4. Exercise regularly. It is important to start exercising during the 4-6 months of pregnancy to avoid unnecessary weight gain. You should aim to gain 2-3 pounds per month, and a total weight gain of 13-18 pounds during the entire pregnancy is sufficient. Regular exercise, such as walking for 15 minutes each day, can provide numerous benefits. Drinking 8-10 glasses of water helps maintain body fluids and can also aid in reducing food intake. Consuming 25-30 grams of fiber daily is also recommended, as fiber-rich foods like oatmeal and whole-grain products can promote a feeling of fullness.