How to Avoid Gaining Weight during Pregnancy

  •   Know your target weight gain for pregnancy.

For women at a healthy weight pre-pregnancy, doctors typically recommend gaining 25 to 35 pounds. Underweight women should aim for 28 to 40 pounds, overweight women should aim for 15 to 25 pounds, and obese women should shoot for only 11 to 20 pounds.
  • Plan your weekly diet.

Buying groceries with a weekly meal plan in mind can help reduce the chances you will opt for fast food or load up on unhealthy junk foods.
  • Obey cravings in moderation.

If you simply can’t resist a calling for chocolate cake, ice cream, cheese fries, or another unhealthy food, have a small serving size to satisfy your craving without mindlessly consuming the entire serving.
Eat 100 to 300 extra calories per day, starting on the low end and working your way up as your pregnancy advances.
  • Make sure your extra calories come from healthy foods to avoid empty calories and unhealthy amounts of fat, sugar, and salt. Similarly, keep your diet balanced by avoiding a focus on any single food group.
  • Eat and drink frequently.
  • Plan on eating about 6 times per day, spreading your calorie consumption over several small meals and a few healthy snacks.
  • Incorporate moderate exercise into your daily routine. Regular physical activity can help ease the stress or discomfort of pregnancy while reducing the risk of pregnancy-related health problems or stubborn baby weight.








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