Weight Management Tips for the Pregnant Mom

Are you a pregnant mom who is concerned about managing your weight? Are you unsure on how to go about in a healthy manner in managing your weight? To help understand common mistakes pregnant moms make when it comes to managing their weight and tips for how pregnant moms can manage their weight, I have interviewed therapist Pamela Tinkham MSW, LCSW.

Tell me a little bit about yourself.
"I work as a Psychotherapist, Life Coach, Weight Reduction Coach, and a Fitness Trainer. I am nationally certified as a Health Fitness Specialist from the American College of Sports Medicine (ACSM) and have a private practice in North Stamford, Connecticut.

Mind Body Fitness, LLC was created in 2007 and it is a combination of talk therapy and exercise. In 1994 I was certified in pre and post natal training by AAAI-ISMA and have worked with many pregnant moms and post natal moms over the years. Pregnant women who work out before, during, and after their pregnancies have a much easier time getting back in shape than those who do not."

What are common mistakes pregnant moms make when it comes to managing their weight?
"Common mistakes pregnant moms make when it comes to managing their weight:
1. They mentally think that "eating for 2" is a pass to eat everything they want to. This can lead to excess weight gain which can be difficult to lose after pregnancy.

2. They eat too many carbohydrates, white sugar, cakes, ice cream and sweets instead of turning to healthier alternatives.

3. Because of the hormonal cravings they forget that they need to keep track of portion sizes and they tend to do emotional binging when feeling out of sorts.

4. They have this idea that they are getting fat anyway because of the pregnancy so it does not matter how much they eat during this time."

What type of impact can those mistakes have on a pregnant moms overall life?
"The following are types of impact those mistakes can have on a pregnant moms overall life:
1. When eating unhealthy foods, whether pregnant or not, one tends to become lethargic and will have guilty feelings about eating poorly.

2. Excess weight gain is the most common impact that results from poor food choices. 3. Sugary foods can lead to mood swings, highs and lows and fatty foods can cause a lot of gastrointestinal discomfort especially during pregnancy.

4. Excess weight gain during pregnancy makes it more difficult to lose the weight following pregnancy and can contribute to post-partum depression."

What are some weight management tips for the pregnant mom?
"According to Deborah L. Rosenberg MS, RD, CDE, CDN, pregnancy is not a time for weight reduction. There are ways, however to prevent excess weight gain. In pregnancy your body requires only 300 additional calories per day, which is not exactly "eating for two". The following are my weight management tips for the pregnant mom and the daily requirements for fruits and vegetables were provided by Debbie Rosenberg:
1. Keep a food journal. Record everything you eat and drink throughout the day including portion sizes. This will help you see where your trouble spots are.

2. Within your food journal, keep a section for feelings and thoughts. Record your feelings and thoughts throughout the day so that you can look back and see if any of your eating has been triggered by certain emotions.

3. If you have to binge on foods, try to binge on fruits and vegetables.

4. Try to eat whole grains instead of white flour.

5. Hydrate, hydrate and hydrate. This will help the body eliminate toxins. Drink 6-8 glasses of water per day.

6. Stay away from fast foods and stick to salads if you do have to resort to fast foods. Try to only use a small amount of the salad dressing.

7. Do some form of moderate exercise every day.

8. Take a brisk walk every day. This will elevate your mood and help you burn calories at the same time.

9. Eat nutritionally healthy meals and have a lean protein, a carbohydrate (whole grain) and vegetable at each meal. Have fruit as a snack between meals. This will help you achieve the daily requirement for fruits and vegetables, will increase fiber, and will help with any constipation issues during pregnancy. The adequate requirement for fruits and vegetables to ensure you get your vitamins and minerals during pregnancy is 2-2 and ½ cups of fresh fruits and 3-3 and ½ cups of vegetables. Another option for snacks between meals is low fat dairy sources such as skim milk, fat free yogurt, or low fat cheese. Also, don't forget your pregnancy vitamins.

10. Begin a moderate exercise routine before pregnancy that you can stick to during and after pregnancy."

What type of professional help is available for a pregnant mom that has a hard time managing their weight?
"The following are some professional help ideas:
1. Mind Body Fitness, LLC offers Behavioral Coaching for weight control and Pre and Post natal Fitness Training in Stamford and Greenwich, CT. (203) 621-0242 www.mindbodyfitnessLLC.com

2. Find a health club to join. Go with a friend or hire a nationally certified fitness trainer, preferably one who is certified in Pre and Post natal training.

3. Work with a Registered Dietician. Deborah L. Rosenberg MS, RD, CDE, CDN (Registered Dietician, Certified Diabetes Educator, and Certified Dietician/Nutritionist) is a Nutrition Consultant for the North Star Medical Group in Ossining, NY and Hudson River Health Care in Yonkers, NY. She also runs Nutrition/Weight Control groups at The Healthy Obsession in Pleasantville, NY.

4. Use your OBGYN as a resource to understand how much weight you should be gaining during pregnancy. On an average it is 25 to 35 pounds throughout the pregnancy. If you are under weight you should gain 28 '" 40 lbs during pregnancy, and if you are overweight you should gain 15-20 lbs. If you are very over weight than the recommendation is no more than 15 lbs.

5. If emotional eating is an issue during pregnancy you can contact your health plan to find a therapist who specializes in weight control or go on www.PsychologyToday.com to find a therapist near you. On the website you will be able to see a picture and profile on each therapist in order to find one that is appropriate for you. You will also be able to see which therapists take insurance and which ones are out of network.

6. Be gentle with yourself. This is a difficult but wonderful time of your life. If you cannot get a handle on the weight management during pregnancy, you can get professional help once you are through the pregnancy. It's never too late. Many of my clients have had success with weight watchers and you can always find one near you but remember to not begin a weight watchers program until you are through with your pregnancy."

Thank you Pamela for doing the interview on weight management tips for the pregnant mom. For more information on Pamela Tinkham or her work you can check out her website on www.mindbodyfitnessLLC.com.

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