How to keep a healthy weight

Just because you think you're eating for two, doesn't mean you allow yourself to fit into clothes meant for two. While it is completely natural to put on weight during pregnancy, you can also make sure that you remain fit and your baby, healthy. Putting on weight the healthy way will ensure that you lose it faster once you give birth. Nutritionist Hetal Gohil says, "Emphasis should be given on eating healthy rather than worrying about putting on weight. Decreasing caloric intake while breastfeeding can adversely affect the quantity of milk production. Breastfeed your child at least for a year, as it encourages you to lose unwanted fat. It is best to lose post pregnancy weight gradually by following a healthy, balanced diet and taking gentle, regular moderate exercise," says Gohil. Gynaecologist Dr Suman Bijlani says that a pregnant woman needs 300 more calories (the equivalent of one meal) per day. "Walnuts, soyabeans and fish give you the essential fatty acids for better fetal brain development. Fish is an excellent nutrient, but consumption should be limited due to its high mercury content because of sea water pollution. Red meats should be limited as well. Eggs and chicken, which are rich in proteins and minerals, are healthier choices. Squeezing a lemon into your meal gives vitamin C for better iron absorption. Eat smaller portions at frequent intervals to avoid bloating and keep your sugar levels stable," says Dr Bijlani. Indulge in light exercises Exercises like walking, swimming, static cycling, yoga and stretching are fine. Your fitness program should be supervised by a professional specialising in pregnancy exercises. Include certain exercises that are specific to pregnancy, such as Kegel's pelvic floor exercises and labour breathing exercises. What to avoid - High impact exercises and lifting heavy weights. - Avoid over-heating. - After five months into your pregnancy, avoid exercises, which need you to lie on your back or which may affect your balance. Benefits of exercising - Exercise tones your body, improves stamina and relieves backaches, varicose veins, urinaryleaks and swollen feet. - Breathing exercises improve oxygen delivery to the baby during labour, relax your muscles and help you cope with pain better. Don't ape Western celebs blindly "One thing to remember is that celebs who come back to their original shape astonishingly quickly after giving birth, do so under strict professional guidance. And many of them go under the knife, too! Your first priority should be your health and breastfeeding. During the immediate post-delivery period, you need 550 calories extra per day to meet your baby's growth needs. Your baby needs to be exclusively breast fed for six months. Sudden weight loss at this stage may cost you your baby's health and can leave you anaemic and weak. Unsupervised (and often unsuccessful) attempts at weight loss can make you feel disappointed and depressed. Accept the bodily changes as part of motherhood," says Dr Bijlani. Dietician Ushma Karia says that pregnant women need to eat at regular intervals. "Energy requirements are high during first six months of lactation since additional energy is required for breast milk secretion. After the first six months of lactation, caloric requirement is lesser and weight loss can be aimed provided protein and calcium intake is adequate. Losing extra weight after pregnancy can be achieved through regular physical activity and a balanced diet. Achieving your pre-pregnancy weight a year after child birth is completely safe," says Karia.