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Expert Q&A

	By Tracy Underwood Child and Adolescent Psychologist Children's Medical Center of Dallas

I am 35 years old and in my 24th week of pregnancy. I used to be pretty active but between job changes, planning my wedding and then getting pregnant I became a lot less active. Now I have a hard time working out and just finding the time to work out. I do a lot of sitting at my new job so I take every chance I can to take walk during breaks. I just went to the doctors and he warned me that I put on too much weight this time -- 6 pounds in one month. I am afraid that at my age, that any extra weight is going to be really hard to take off. My hardest time with eating is what to eat that is easy for work because I need to constantly snack or I am sick to my stomach. Do you have any suggestions to help?

It sounds to me like it's not that you don't know what to do, it's the willpower that you're lacking. A new marriage, a new job, and now a new baby. Your life feel like it's not the life you remember or thought you had, even though it's changed for the positive. Consider other reasons for exercising. The possibilities are quite positive: a shorter and easier labor, a faster recovery, you won't feel so heavy in your last trimester when, no matter what you weigh, the baby will increase in size, and you will gain weight no matter what you eat because it's a natural part of the process. The more you eat over what is necessary, the greater the risk of having a very large baby. Therefore you'll have to push out a bigger baby. Regular exercise can reduce discomforts you may feel in your body as the baby grows. The larger you are the more likely you will experience foot and lower leg discomfort.

But the catch is, contrary to what you may think. You don't have to do that much. Do what you need to do to offset your caloric intake. Just walk or ride a stationery bike. Make the decision, put it in your book, and do it. Walk at lunch time. Walk after work. Take the stairs instead of the elevator. Park further away from you destination. Just set your mind to it and do it. Don't spend any more time going over how much weight you gained or how hard it will be to take it off, just do what you need to do from this moment forward, to have a healthy pregnancy, and a healthy baby. Try and locate a prenatal fitness class that you can sign up for, and associate with other expectant moms. It will help you maintain a commitment to exercise. You will meet other women with the exact same dilemma, and you won't feel so alone. The association with other women like us (I just completed my 24th week), will also be motivation to attend class regularly. Perhaps more than your commitment to exercise.

Choose snacks that are lower in fat. Eat slower. Stand up from the table after your first helping, walk around, and see how full you feel. I personally can't tell how full I am until I stand up. Eat often, but wisely. Check crackers and cheeses for fat content, then choose a lower fat alternative. Avoid excessive amounts of sugar and fried foods.

Good luck!

April

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