Your Essential Guide to Healthy Pregnancy Weight Gain

Author : darfashan
Publish Date : 2021-09-10 16:05:11


Your Essential Guide to Healthy Pregnancy Weight Gain

We are bombarded every day by weight loss and diet information. Being skinny is considered ideal everywhere you turn; magazines, TV commercials, PPC ads, in-store displays, etc. How often is reaching a smaller size associated with being healthy? Unfortunately, most women are reminded of weight much too often. Pregnancy is a time to let go of the hype and myths of being a certain size and simply be healthy.

What Causes Weight Gain During Pregnancy?

Gaining weight during pregnancy is something that every healthy woman does. Several factors add up to the total weight of pregnancy; increased eating is only one very small part and doesn’t always have to be. Your baby’s body is also part of your weight gain. Your body is holding on to and filling with many fluids to keep your own and baby’s bodies healthy. Therefore, if you are gaining up to 25-30 pounds by the end of your pregnancy, you are in the normal range.

On the flip side of weight gain during pregnancy, we think of ourselves as “eating for two.” Those cravings of ice cream hot fudge sundaes with triple brownie and whipped cream toppings don’t have to come in a 5-gallon bucket. You don’t have to eat double orders of onion rings with your quarter-pound super cheesy burger and extra-large super size milkshake.

Gaining too much weight during pregnancy is not good for you, your baby, or the overall health of you both. Keeping food portions within reason and making sure that you don’t indulge every craving all of the time is important for blood pressure, gestational diabetes, which can cause heart and delivery problems for you and the baby, and other health-related complications.

Of course, diet is only one part of the best way to keep gaining a healthy weight. Your doctor can recommend the best way to exercise with specialized movements and stretches just for pregnant women. When you keep moving, your muscles will stay strong and get through laboring more easily.

Also, when you keep a strong body during pregnancy and a healthy weight, your recovery after delivering your baby is much faster. Who doesn’t want to be back in their favorite jeans just a few weeks earlier? Exercising properly is one way to keep your weight gain under control.

Why is weight gain during pregnancy essential?

Healthy weight gain during pregnancy is essential for the proper growth and development of your baby. In addition, gradually gaining weight within the range recommended by the doctor is good to minimize the risk of pregnancy discomforts like indigestion, stretch marks, fatigue, hemorrhoids, and varicose veins. Gaining weight at a steady rate during pregnancy also helps nourish your unborn baby.

How much weight should you gain during each trimester?

When you’re pregnant, make sure you are gaining weight gradually. As per various studies, a pregnant woman with a healthy pre-pregnancy weight should gain weight at the following rate:

  • 1st Trimester: 0-0.5 kg/month for a total of 0.5-2 kg.
  • 2nd Trimester: 0.5-1 kg/week for a total of 5-6 kg.
  • 3rd Trimester: 0.5-1 kg/week for a total of 4-6 kg.

The weight you gain during pregnancy may fluctuate from one week to another, so it is recommended you consult your doctor if you lose or gain weight suddenly, especially during the later stage of pregnancy. This is because excessive weight gain or loss can cause various pregnancy complications.

Average weight gain during pregnancy

Weight gain during pregnancy depends on every individual. Every woman agrees that the end goal of pregnancy is to have a healthy baby and a healthy mother. Pregnancy weight gain should be gradual, with the most weight being gained in the last trimester. If you follow these tips, correctly losing weight after pregnancy is very easy to obtain:

  • When you’re at a normal weight before you conceive, gaining between 11 to 14 kg throughout the nine months of pregnancy is healthy, as most doctors say.
  • If you’re underweight before you conceive, you will need to gain a bit more weight over the life of pregnancy, and that would be 12 to 18 kg weight gain will be healthy.
  • When you’re overweight before conception, a little lower amount of weight gain is preferred. Around 6 to 12 kg is acceptable.
  • If you’re obese before conception, 4 to 9 kg weight gain during pregnancy is preferable. It is healthier for overweight, obese women to gain less weight during pregnancy.

What if you gain too much weight during pregnancy?

If you think you are gaining too much weight while pregnant, you should first talk to your doctor about it. Then, you can try the following tips to manage your pregnancy weight gain:

  • Steer clear of fast food, like french fries, mozzarella sticks, and breaded chicken patties.
  • Limit high-calorie snacks, sugary drinks, and sweets. Instead, prefer lower-calorie snacks and dessert choices to cut lots of calories.
  • Consume low-fat or fat-free curd or cheese instead of whole milk products.
  • Wear free-flowing maternity kaftans and dresses to camouflage pregnancy weight gain.
  • Exercise consistently to burn extra calories. Yoga, swimming, and walking are great exercises for mothers-to-be.
  • Avoid adding too much salt to your diet as it may lead to water retention.
  • Consume fat in moderation. Instead, go for lower-fat alternatives.
  • Wear stretchable maternity clothes that accommodate the extra pounds you gain during pregnancy.

Keep moving, eat well, and see your doctor for weight changes. You will soon see that some of the changes in your body may be new to you, but they are pretty normal during pregnancy.

When to call your doctor?

You should talk to your health care provider if you:

  • Have an eating disorder
  • Are losing weight during the last two trimesters
  • Are gaining weight rapidly
  • Want to know how to gain weight healthfully
  • Need help setting a good diet for healthy weight gain
  • Think you’re gaining too much weight

Healthy weight gain during pregnancy is one key to making sure your labor and delivery, recovery, and baby’s health are taken care of as well. If you can eat a balanced diet with the proper nutrition and participate in a doctor-approved exercise program, you will find that your weight will be more under control than if you followed every craving and relaxed all of the time.



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