Truth about exercise, diet and weight while pregnant

[Catholic Wife]

I have been advised by my doctors to lose weight before getting pregnant, if possible, which includes a better diet (the Glycemic Index diet) and more exercise (walking at least 30 minutes/day and lifting weights). So far, I've lost 7 pounds in 5 weeks, and have about 35 to go.

My friend just found out that she's expecting (she's 7 weeks) and has started reading What to Expect When You're Expecting. My friend told me that once I get pregnant, I won't be able to diet, exercise or exert myself, or lose any weight at all. My diet sounds similar to the diet in the book (lots of fruits and vegetables, lean meats, whole grains / complex carbohydrates), I walk at a moderate pace and lift moderately heavy weights, and I'm losing just over a pound a week. The way she talks, the book makes it sound as if someone with my job (I've been a paramedic for almost 15 years) will basically not be allowed to work if I get pregnant, and that a pregnant woman shouldn't do things like laundry or go grocery shopping because it's too much exertion. I haven't read the book, but my friend makes it seem as if the book makes pregnancy out to be some sort of illness or disease instead of just another part of a woman's life.


So my questions for you are:
1. How did you modify your diet when you got pregnant / started TTC?
2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant?
3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help?
4. How much weight did you gain total?
5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two?
6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay?

 

[Leanna]

My friend just found out that she's expecting (she's 7 weeks) and has started reading What to Expect When You're Expecting. My friend told me that once I get pregnant, I won't be able to diet, exercise or exert myself, or lose any weight at all.

She's exaggerating.

You shouldn't diet while pregnant (or ttc!) but you can exercise. You are not supposed to overexert yourself but you can maintain what fitness you have already earned, or you can start exercising but I wouldn't, say, start running if you hadn't been already. I would start walking. You shouldn't diet, but if you are very overweight you shouldn't have to gain much either. You need an additional 300 calories per day per baby in womb which isn't much at all.

The way she talks, the book makes it sound as if someone with my job (I've been a paramedic for almost 15 years) will basically not be allowed to work if I get pregnant, and that a pregnant woman shouldn't do things like laundry or go grocery shopping because it's too much exertion.

Then how would any of us have more than one child? When I was pregnant with my oldest I was working 40 hours a week in a job that required standing and walking the whole time, no sitting at all. I also wore heels to this job. I did quit when I was 28 weeks (about 6 months) and have been a stay at home mom since. I did a ton while pregnant with my second too, include lugging around my too heavy 2 year old, but you have to do what you have to do. The only thing I did was cook a lot less the first trimester (I couldn't stand the smell of the kitchen) and laid on the couch a lot more reading. I gained 30 pounds with my first and 21 with my second baby.

 

[Naomi4Christ]

I wouldn't trust any nutritional info in WTE, tbh.

For me, when I was TTC, I started taking folic acid supplements and generally trying to eat well. When I became pregnant, I basically did the same, cutting back on the wine to the RDA. In early pregnancy, you pretty much have to go with your appetite and not worry about what it says in the books. Later on, I always had breakfast, and meat in my main meals. I'd make sure that I had the right amount of fibre too - but basically went with appetite. I never took supplements beyond the early folic acid.

I am one of these people who does not gain weight when pregnant. I basically redistribute, so parts of me got thinner as my bump got bigger.

I did not change my level of physical activity, apart from trying not to stand in one spot for too long (prone to varicose veins). Towards the end of pregnancy, eg last couple of weeks, I would be careful about lifting heavy weights, and ask someone else to do it.

When you are pregnant, you are not ill or disabled.

 

[jgonz]

If you've been eating healthy (or with a specific diet) and exercising before you get pregnant, you can Definately continue on during pregnancy (just make sure you're getting enough calories and good fats).

Most women get extremely tired at the beginning of their pregnancies and find they need to cut back on activities somewhat. Most women also have some sort of morning sickness and that comes into play also. However, as soon as the 2nd trimester hits, most women get a burst of energy (or at least feel more rested), the morning sickness goes away, and they find they can do pretty much everything they before getting pregnant. When the 3rd trimester hits, the baby has grown big enough that he/she is now making him/herself known, pressure is put back on the bladder (so you have to pee more often again), and energy levels tend to go down then also. At the VERY end of pregnancy (barring complications earlier) you probably Will have to limit some of your activities because of the size of your belly/baby getting in the way.

To answer #6, yes, being active Does help in avoiding GD and pre-eclamsia, however making sure you get plenty of Protein is more effective at keeping these at bay. http://www.blueribbonbaby.org/

Weight gain... In my 9 pregnancies I gained a variety of weights, the least being 13lbs (which I Do Not recommend, it's not healthy) all the way up to 45lbs (which also wasn't healthy for me because it was from a lot of chocolate and sugary things). If you're eating well and exercising, your body will regulate itself during pregnancy and you'll gain as much as you need to to grow a healthy baby. I'm not sure what the recommended weight gain is during pregnancy now, but in the past it was 25- 35lbs. If a woman is overweight, then she could probably gain less and still be healthy.

I REALLY don't like the What To Expect books....

 

[Assisi]

I have that book! I loved it and found it really helpful when I was pregnant.

And the book actually says you can exercise and outlines a good diet. It says not to try to lose weight while pregnant, always to gain. But it outlines the best foods to help you to gain well so that you have good nutrition, and so that you can reduce your morning sickness. It also says you can exercise while pregnant, but warns against lying on your back getting overheated. It says to check with your doctor, and that it's best to have already begun your exercise regimen before you fall.

I exercised in my last pregnancy, and I intend to again. I don't know that I'll stick to the diet in 'what to expect when you're expecting' though. It's a little extreme...

 

[Catholic Wife]

Thank you all for your comments. Today, I called a couple of female paramedics I've known over the years who have worked while pregnant, and they say that as long as I can stay healthy and in shape, I can probably continue to work on the ambulance until 30-35 weeks, as long as I get a little help with lifting.

You shouldn't diet while pregnant (or ttc!) but you can exercise.

I've been advised by both of my doctors (internist and OB/GYN) that I need to lost at least 40 pounds for my general health (I'm 60 pounds overweight), thus the Glycemic Index diet my internist put me on. Plus, my OB/GYN told me losing the weight could possibly help me conceive.

To answer #6, yes, being active Does help in avoiding GD and pre-eclamsia, however making sure you get plenty of Protein is more effective at keeping these at bay. http://www.blueribbonbaby.org/

Great website! Thanks!

 

[felinity]

For what it's worth, my doctor says losing even a moderate bit of weight (like 20 pounds) can help you conceive, in that it can help spur ovulation which might be thrown off by the hormones caused by excess weight.

 

[PegasusOnFire]

So my questions for you are:
1. How did you modify your diet when you got pregnant / started TTC?
2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant?
3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help?
4. How much weight did you gain total?
5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two?
6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay?

1) I did not modify my diet at all, though I did only eat things I could keep down.
2) I walked alot
3) I still did house work, lifted my 2 year old, who was around 30lbs a that time, did laundry, vaccumed, dishes, etc.
4) 2lbs
5) you should talk to your doctor about that, though I do know you need to not let your heart rate get over 140bpm
6) I am not sure about this one

 

[Lexi]

1. How did you modify your diet when you got pregnant / started TTC?
-I didn't. I ate what looked good at that time. *laughs*

2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant?
-I had just started a kickboxing class when I got pregnant so I dropped that immediately. I walk now but don't exercise a ton which could change.


3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help? -The only thing that changed was that I was spotting in the beginning of my pregnancy so I restricted my lifting.

4. How much weight did you gain total? So far I've gained 8lbs at 25 weeks by my home scale, 13lbs by the new midwife's scale.

5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two?
-You should be fine doing whatever you had been doing! The only reason why I restricted my lifting was because I was having some spotting (which is totally normal) but I noticed that it increased if I lifted things.

6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay?
-Absolutely!

I'd tell your friend to toss What To Expect in the garbage because it's a fear-mongering book, imo. The only thing that has really changed since I got pregnant is that I don't drink alcohol ever. As I mentioned above, I limited how much I lifted in the beginning because of spotting but now I just make sure not to over-do it. I still eat the same things, carry on with the same activities, etc.

 

[LivingHope]

1. How did you modify your diet when you got pregnant / started TTC?
2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant?
3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help?
4. How much weight did you gain total?
5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two?
6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay?

1) I didn't. I eat pretty healthy already and make sure to take a daily multivitamin with folic acid.

2.) I walk and do aerobics, and light weight lifting, with the advice of my ob/gyn, I continued to do so, as long as my heartrate stayed below 140, and I was comfortable and not stretching my torso in the 2nd and third trimesters.

3) this was different for every pregnancy for me, the first, I was on total bedrest due to bleeding, and then premature labor. My second, I worked 40 hours a week as a CNA, up until the night I delivered, my third just like my second, worked full time until I delivered as a pharmacy technician (my water actually broke at work..LOL) and this pregnancy is hard, I get dizzy and nauseated, start spotting and cramping if I do too much, so Im really watching myself. As long as you feel good and the baby is fine, then do as much as you can!

4) #1-60lbs!!!! #2-15lbs, #3, 13lbs, so far with this one (12 weeks) nothing.

5. & 6.) staying active helps you maintain a healthy body, get through the rigors of labor, and bounce back after delivery.

IMHO- I dislike the train of thought that pregnancy is a condition/disease. As long as things are good, and your dr is supportive, stay active. My body lets me know when I need a break!

 

[-~Truth_N_Trust~-]

That book does give good guidelines on what would be optimal in terms of diet, it does talk about being able to lift up to a certain amount etc. but you want to be careful with lifting weights due to the relaxed ligaments too - generally though walking and keeping fit is encouraged.

1. How did you modify your diet when you got pregnant / started TTC?
ahem, well not at all really, just the usual 'try to eat healthy'
2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant? no intentional exercise, just walking and housework - and that stayed the same, maybe got a bit slower due to back ache.
3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help? It stayed the same, and is still the same now at 39weeks, just a bit slower! Oh and still picking up/running around after a 2yr old...
4. How much weight did you gain total? 11 kilos.
5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two? I would probably cut back on the weights, but definately keep up the walking. But you should discuss it with YOUR doctor who knows you.
6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay? I'm not sure about this one...

 

[Beth1231]

So my questions for you are:
1. How did you modify your diet when you got pregnant / started TTC? Other than prenatals, not too much. Nausea is super common in the first trimester and I mostly ate saltines and gingerale for ten weeks. No exaggeration. And after that, I ate a ton of eggs and drank a ton of milk. I also ate chocolate like it was going out of style. You're hungry and craving when you're pg and that crazy "what to expect" book always made me depressed, so I didn't read it! I gained just under 40lb for my pregnancy, so I figure it all worked out.
2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant?
Before:Lifted and took care of two toddlers full-time as a nanny. After: Ran after 16 preschoolers twenty hours a week as a teacher. Other than that, my exercise was to suck it in so I could button my jeans.
3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help? Okay, now this definitely changed. I was nauseous for the first ten weeks and I did the dishes and made the bed and THAT'S IT. My husband picked up everything else until I could move around without wanting to hurl. Then I mantained our home with some help from him and I avoided cleaning the bathroom because of the cleaners (good excuse, definitely).
4. How much weight did you gain total?
38 lbs and a lot of it was at the very end (the last three weeks)
5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two? If you feel sick, you'll automatically go much slower and do much less. If you are one of those fortunate women who feel great the first trimester, then you really don't need to change much until you are bigger and have to think about lifting and possible falls etc.
6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay? Hmm...it certainly won't hurt although there are no gaurantees. Gestational diabetes if more related to diet than your activity level as far as I know. I didn't deal with either complication and I stayed relatively active.

 

[chrislife]

I've read What to Expect When You're Expecting, and frankly I found the book obnoxious, poorly researched, and overly dogmatic about almost everything. The author promotes personal opinions as though they were medically accepted facts.

I'm on my sixth pregnancy, and WtE has not accurately described anything about my pregnancies or their outcomes.

1. How did you modify your diet when you got pregnant / started TTC?

I haven't modified a whole lot. I drastically reduced sugar because my doctor is worried about the possibility that I might develop gestational diabetes. Of course, I have given up alcohol and non-approved medicines. Other than that, I've just tried to increase veggies (which automatically reduces the less nutritional things painlessly) and milk.

2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant?

It has only changed due to fatigue. If I feel well enough to do it, I do it. I'm walking more (again at doctor's recommendation) and continuing to do normal day to day activities that I was already in good enough shape for. If I wasn't in good enough shape for something, this isn't the time to push my body to new activities.

3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help?

I've been extremely tired a lot, so the kids and husband are pitching in a lot. But I try to keep up with my normal schedule as much as I'm able.

4. How much weight did you gain total?

Every pregnancy has been different. First one I was thin and gained 40 lbs. Second and third, I think I gained 30. Fourth and fifth are with a different husband, who has a ridiculously fast metabolism, and his offspring share it. I couldn't seem to eat enough, and I never gained an ounce. I'm 18 weeks now, and haven't gained. But I'm also considerably overweight now, which I wasn't with the first two.

5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two?

Usually you should be able to do the same things you did before you were pregnant, unless the doctor tells you otherwise. If you have a doubt, bring it up at an OB checkup.

6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay?

Yes about diabetes. I don't know about pre-eclampsia because I don't know as much about it. It doesn't sound like you're in a high risk group for diabetes, but staying active will help you to have a much more comfortable pregnancy and a much easier delivery.

I wouldn't be too worried. You sound healthy and on the right track.

 

[Kazamataz]

First of all tell your friend to throw that book in the bin,
Its the most negative piece of garbage i have ever read!

Secondly to answer your questions:

1> I didn't really modify my diet at all, I just kept eating fresh and healthy foods, I ate when I was hungry and i didnt watch the scales. Which shouldnt really be a problem if your just eating fresh fruits and veggies, lean meats and good carbs.

2> before i got pg i was in the gym daily for at least and hour and then jogging an hour also.
once i got pg i slowed right down, only going for gentle walks and swims. I really just listened to my body as soon as i felt tired i stopped. I never pushed myself.

3> my everyday life didn't change that much, like i said in question 2 i just had to listen to my body alot more, if i was tired i would stop and take a nap. I cut down on my social events a fair bit so that i could get the rest my body needed esp in the later stages of pg.

4> In total I gained 15ks or 33lbs

5 and 6> Staying active will help you during the whole process from start to finish. Just be careful to listen to your body don't over do it, but don't under do it either unless your doctor tells you so there's no need to be wrapped up in cotton wool. LOL

Hope all this helps my number one tip would be listen to your body it will tell you when it's tired and when you need to slow down

 

[seamonster]

So my questions for you are:
1. How did you modify your diet when you got pregnant / started TTC? Didn't change anything -- just started taking prenatals.
2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant? Almost nothing before pregnancy -- starting walking 3-4x week and TaeBo while pregnant.
3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help? I did the same amount -- including going to college full time (15 cr. hours) until I delivered.
4. How much weight did you gain total? 30-33 lbs, approx.
5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two? It all just depends on how you feel. I took it much easier the first trimester than I did the last two. The first trimester was the most exhausting for me and I slept 12 hours each night and took two 3 hour naps during the day because I was SO tired.
6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay? I really have no idea. I was very, very active while pregnant and still developed hypertension and pre-e towards the end of my pregnancy so I think it really depends on the woman, although exercising and losing the weight before conceiving should help. I was about 20 lbs overweight when I got pregnant and I plan on getting down to a healthy BMI before getting pregnant again.

 

[Meshavrischika]

So my questions for you are:
1. How did you modify your diet when you got pregnant / started TTC? I ate less junk food and moved around MORE when I got pregnant because I was pregnant. I ate better meals, that were smaller and more frequent. I cut caffiene... I basically put myself on the diet I should have been on before and while TTC.
2. How much / what kind of exercise did you do before you got pregnant, and how did that change once you were pregnant? I played tennis and walked and did all sorts of other stuff you're "not supposed to do" while pregnant the whole time. I think as long as your MD okays it, and you are not at high risk of miscarriage, you are fine.
3. How did your everyday life (housework, job, etc.) change while you got pregnant? Did you do the same amount, or did you get help? It did not, other than that my DH took over more household things in the evenings because I was tired. I could have done it, but he was merciful to me.
4. How much weight did you gain total? #1 15 pounds total, #2 10 years later... 30 pounds total (I started out each pregnancy between 155 and 160 pounds on a 5'6" frame)
5. I know I will have to take it easy on the exertion, but if my body is already used to doing the work how much will I have to change my current activities (barring complications) during the first trimester or two? I think being a paramedic there are some things that you do that may be slightly restricted, but not much. I think you should be observant of your body when you are working and pay attention to anything that feels "off". I know lots of nurses that have worked full duty hauling patients around and lifting until they were just plain too round.
6. Won't staying active (as much as I am able) without overdoing it help me to keep gestational diabetes and pre-eclampsia at bay? Maybe, maybe not, but I think it is good for you and the baby. If nothing else it improves your blood flow and therefore theirs.

 

[marni]

I have the book, and found out quickly I need to put it down. It actually made me paranoid. I am reading books on parenting after the baby is born as well as this book I just picked up today called Supernatural Childbirth by Lisa Mize. It is a book about one couple's challenges concerning everything from conception to delivery...being told they would never have children...and yadda yadda. And it boiled down to this, they would not accept what they were being told because they knew whose they were in Christ...and since He promised us the desires of our hearts, He can make miracles happens. This book edifies God's idea of pregnancy based on one couple's inspirational story. I am looking forward to finishing it. I highly edify books based on parenting for after the baby is born, and anything that edifies God during this transition other than maladies that can come with the territory. And these are words that came from my OB too...don't focus so much on what can go wrong, focus on what is going right. And the best thing anyone who is pregnant can focus on is the fact that a life, that God has created, lives inside of you. This is a responsiblity, one God has given women to carry. Focus on His perspective, listen to what the doc has to say...leave the other books alone that do not edify good things. For enough negative already exists in this world and surrounding pregnant women. That is my perspecitive.