louboutin pas cher How Much Weight Should You Gain

Or Too Little? How Much Of It Is 'BABY FAT?' Should You DIET DURING PREGNANCY? What Should You Eat?
Of all the questions our pregnant personal training clients ask, the most common must be: 'HOW MUCH WEIGHT SHOULD I PUT ON?'
Before I answer that question I must stress that every pregnancy is different. Some women gain a lot of weight (3.5 stone / 50+ pounds / 23kg), while others gain very little (1 stone / 15 pounds / 7kg). The answer lies in your pre-pregnancy body weight. That is, it depends on whether you were under average, average weight or over average weight before you became pregnant. For example, if you [link widoczny dla zalogowanych] are around 5' 6" / 168 cm tall & weigh 10 stone 7 lb / 147 pounds / 67 kg then a healthy weight gain for you might be between 25 to 35 pounds / about 2 stone (11 to 16kg).
You do need to remember, though, that while weight gain charts can be helpful guidelines, I strongly urge you not to get too hung up on them. Rather concentrate on taking good care of yourself! REMEMBER (& I know this is stating the obvious but many women do seem to forget!)...
NOT ALL YOUR PREGNANCY WEIGHT GAIN IS FAT!
Your pregnancy weight gain is made up of the following (with approximate weights):
Your baby! (6-8 [link widoczny dla zalogowanych] lbs)
Placenta (1.5 lbs)
Amniotic fluid (2 lbs)
Uterine enlargement (2 lbs)
Maternal blood volume (3-4 lbs)
Maternal breast tissue (1-2 lb)
Maternal body fluid (4 lbs)
Maternal fat stores (roughly 7 lbs)
Secondly, weight gain during pregnancy is HEALTHY! It means your baby is growing well. If you're active, eating healthily & not taking your pregnancy for granted, your weight gain during pregnancy & your weight loss afterwards will NOT be an issue. Your body is resilient! It will bounce back if you treat it well. Remember (and trust!) that the extra weight WILL come off after you deliver your baby. If [link widoczny dla zalogowanych] you're active, you WILL get your pre-pregnancy body back... It's only 40 [link widoczny dla zalogowanych] weeks... so enjoy it!
If you feel you've already gained more than you should as a result of too little activity &/or overindulging, it's never too late to turn over a new leaf! If you haven't been exercising, start walking every day, & if you've been eating too much processed or take-away food, do your best to prepare & eat home-cooked meals with lots of vegetables!
It goes without saying that the foods that will make you gain unnecessary fat during pregnancy are the same foods that do you & your growing baby no good either.
So when someone offers you slices of cake or cookies telling you 'Go on! You're eating for two!', your baby really doesn't need those hydrogenated fats, sugar & empty calories any more than you do!
Actually, pregnancy is a great time to really start to think more carefully about what you are eating in terms of the nutrients you & your baby need. If you won't change your eating habits for your own sake, at least do it for your baby's! Remind yourself that there's a little miracle going on in that bump... your body is an [link widoczny dla zalogowanych] amazing, incredible machine, that is quite [link widoczny dla zalogowanych] literally making a baby - brain, skeleton, nervous system, eyes, hair, every last bit of him or her is developing from scratch inside you!
Your body needs good fuel in order to do the best job it can - in the form of real, unprocessed, fresh food & [link widoczny dla zalogowanych] plenty of good fats (Omega 3 & 6). If you choose your pregnancy foods with your baby's development in mind, you won't go far wrong & [link widoczny dla zalogowanych] you won't put on unnecessary weight!
PREGNANCY IS NOT THE TIME TO DIET!
(Actually I don't believe there is ever a right time [link widoczny dla zalogowanych] to diet, but that's a different article!). You should not be restricting calories, but rather thinking more carefully about the quality of those calories. This is the time to shift your focus away from weight loss or your dress size & onto eating, exercising (& resting!) for health, vitality, strength & energy. For both of you.
If you have been taking good care of yourself (eating right & exercising), but still feel that you've gained more than you need to - relax & keep up the good work! The extra weight gain might just be what your body needs to support your pregnancy (remember - the weight gain charts are just guidelines!).
If you focus on staying active & eating healthily & you don't take your pregnancy for granted (i.e. don't use pregnancy as a ticket to eat everything) - your weight gain during pregnancy & your weight loss afterwards will not be an issue.
Don't kid yourself! The foods that make you fat when you're not pregnant are the same foods that will cause unnecessary fat gain when you are pregnant!
There is no magic clause that says that the foods you eat whilst pregnant somehow don't count! Those extra calories don't produce "baby fat", they produce "fat fat" & that fat won't magically disappear when you have your baby, because your baby wasn't the cause of that fat in the first place.
But while we're being blunt, let's also be realistic & honest. We all do (& I'm including myself here!) eat a bit more, treat ourselves a bit more & pat our belly with an 'oh what the heck' whilst tucking into something we shouldn't, more than once during pregnancy. This is completely normal & helps get us through those months when we're feeling enormous & indulgent & happy... So give yourself a break, & find a healthy balance - you don't have to eat mung beans every day, but you shouldn't eat chips every day either. Don't use pregnancy as an excuse to slump on the sofa & eat junk food for nine months - [link widoczny dla zalogowanych] you'll just make yourself miserable & won't be doing the best for your baby. You're also likely to suffer from a whole list of pregnancy-related discomforts such as back ache, nausea, constipation, varicose veins, fatigue & head aches (not withstanding of course massive weight gain!).
Exercise & good food certainly won't guarantee you none of these unpleasantries, but it sure as heck minimises the likelihood of you getting all of them!
SO, WHAT SHOULD YOU EAT FOR A HEALTHY PREGNANCY?
Firstly, it's important to know that there are two types of hunger -mental & physical. Mental (or emotional) hunger begins in your head, whereas physical hunger begins in your stomach...When you're feeling physically hungry, you need to eat, but make sure you choose well!
On the other hand, when your hunger is emotional, try to distract yourself with a non-food item like a film, a massage, facial or a warm bath, or a good old-fashioned shopping trip! If that absolutely doesn't work, give in to your craving - but make sure it's an every-now-and-again treat rather than a daily one!
To avoid gaining extra unnecessary pounds while you're pregnant & dealing with an appetite that has a mind of its own, here are a few tricks:
1. Snack throughout the day on low-calorie foods, like raw veggies, fruit, dried fruit, oatcakes, yoghurt, nuts & seeds
2. Include good quality proteins with all of your meals - eating too many of the wrong carbohydrates will cause you to gain more than your body needs to
3. Stay away from the "fat-free" foods - we need fat in our diet (especially for helping you feel satisfied) & all of those 'no-fat' foods are loaded with sugar & artificial flavours
4. Eat small frequent meals & definitely avoid overstuffing yourself (which of course is a major cause of extra weight gain!)
5. Do some daily activity & include cardiovascular exercise 3 - 4 times a week preferably
There's no question that pregnancy truly puts your relationship with food to the test! Nevertheless, I want you to feel confident that you CAN get [link widoczny dla zalogowanych] through this pregnancy looking good & feeling great. Good Luck!

Wendy Powell and Jacqui O'Shea run NO MORE EXCUSES PERSONAL TRAINING, specialists in pregnancy and postnatal personal training, based in London, UK. For futher information and advice on pre and postnatal exercise or personal training, to download free reports and to buy [link widoczny dla zalogowanych] the 'Miracle Box for Mums', visit
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