How to gain less weight during pregnancy?

Having been through two pregnancies myself and working with a nutritionist, here are practical tips for healthy weight management during pregnancy:What worked for me:- Eating every 3-4 hours to maintain stable blood sugar- Protein with every meal to stay full longer and support baby's growth- Drinking tons of water - sometimes thirst feels like hunger- Keeping healthy snacks readily available for cravingsFood choices that help:- Greek yogurt instead of sugary desserts- Whole fruit instead of juice- Vegetables with hummus instead of chips- Lean proteins like chicken, fish, and legumesExercise strategies:- Daily walking - even 20-30 minutes makes a difference- Prenatal swimming - great because the water supports your weight- Pregnancy workout videos - there are many free ones on YouTubeMindset shifts that helped me:- Focus on nourishing your baby rather than restricting yourself- Remember that some weight gain is necessary and healthy- Be kind to yourself - pregnancy is challenging enough without weight stressImportant: The recommended weight gain depends on your starting weight. Underweight women need to gain more, overweight women less. Your doctor should give you personalized guidelines.I found tracking what I ate in a pregnancy app helpful for awareness, but don't become obsessive about it. The key is balance - getting adequate nutrition for your baby while not using pregnancy as an excuse to overindulge constantly.Every woman's body responds differently to pregnancy, so what works for one person might not work for another. Be patient with yourself and focus on health rather than the scale number!

Gaining a healthy amount of weight during pregnancy is important for both you and your baby! Here are some evidence-based strategies:Healthy eating habits:- Focus on nutrient-dense foods rather than empty calories- Eat regular, balanced meals to avoid extreme hunger- Choose whole grains, lean proteins, fruits, and vegetables- Practice mindful eating - pay attention to hunger/fullness cuesSmart exercise approach:- Continue moderate exercise as approved by your doctor- Walking, swimming, and prenatal yoga are great options- Aim for 30 minutes most days unless contraindicatedManaging common issues:- For nausea: Eat small, frequent meals and avoid greasy foods- For cravings: Find healthier alternatives that satisfy the craving- For fatigue: Rest when needed but maintain light activityImportant considerations:- The "eating for two" concept is misleading - you only need about 300 extra calories daily in second/third trimesters- Weight gain recommendations vary based on your pre-pregnancy BMI- Some weight gain is essential for healthy baby developmentFrom my experience as a doula: The women who manage weight most successfully are those who focus on health rather than numbers on the scale. Work with your healthcare provider to set appropriate goals for your specific situation.The American College of Obstetricians and Gynecologists has excellent resources on their website about healthy weight management during pregnancy. Remember, every pregnancy is different, so personalized medical advice is essential!