Here are some myths about pregnancy that can be put to rest.

1. You Need to Eat for Two

This is something that has been tossed around for years! It is often used as an excuse to simply eat too much food! During your first trimester, you do not need to eat any more food than you would normally eat. The most important thing to remember is that you should eat as healthily as possible to ensure that your growing baby gets all the vitamins, minerals and omega-3 fatty acids for optimal growth. During the first trimester, you should try to keep your weight gain low; about 2kg is a good amount.

During the second and third trimesters as baby grows, your energy needs will increase. You will need approximately an extra 1400kj(335cals) during the second trimester, and in the third trimester about an extra 1900kj (450cals). This is about the same as one extra meal, so it’s not an excuse to binge!! Keeping your protein levels up will help to keep you feeling full, and also keep your blood sugar levels stable.

The best thing you can do for your growing baby and for yourself is eat a very healthy diet full of good quality protein, vegetables, fruits and healthy complex carbs. Try to avoid too much of the sugary foods, they will only add unnecessary weight.

And this leads to another myth!

2. It doesn’t matter how much I eat and gain weight, as I will lose it all when I Breast feed!

The current recommendations for weight gain for a woman with a BMI of 18-25 is 11.5-16kg. If you are lighter that this you may be able to gain a little more, if you are heavier, it will be recommended that you gain less.

If you plan to breast-feed you may have been told that you will lose all of the excess weight when you do this. I remember, I was told this by the nurses in the hospital! Sadly, it was not true. After baby is born and you have lost all of the extra baby related weight, what is left is body fat. You may lose a little breast-feeding, but you will need to work at losing any remaining weight once you stop. Good nutrition and regular exercise will help with this and keep you healthy so that if you want to have another baby, your body will be fit and ready to do so again!

and finally…..

3. I won’t be able to exercise!

There are many changes that occur to your body and how it functions once you are pregnant. Other than weight gain, your resting heart rate changes, your blood pressure can change and you ligaments can loosen to prepare for birth.

Therefore, your body will respond differently to exercise, but it does not mean you are unable to exercise.

Exercising when pregnant has a number of positive outcomes, including effective control of your weight gain. With a good exercise class you will learn about the importance of training your pelvic floor muscles, and how to use and strengthen your core. Gaining strength in you lower body and upper body are also positive gains. You want to be able to lift and carry your new baby safely and effectively, so upper body strength is important. Lower body strength can help with lifting from the floor and may also help with birth.

A fit body during pregnancy will generally help with your birth, making it easier, and your body will bounce back to its pre pregnant self quicker.

Modified exercise is necessary; so using an instructor familiar with the modifications for pregnancy is important. Choose a class specifically for pregnancy.

As your pregnancy progresses, you will find that the intensity of the exercise will need to decrease as you will become fatigued more easily. Any bleeding, dizziness, extreme fatigue or other issues experienced are indications that you should stop exercise immediately and see your midwife or doctor as soon as possible.

If you are looking for a pregnancy class, contact Jane at Momentum Fitness to find out more about our new pregnancy specific exercise classes.