Like it or not, the fact that the mother provides food to the fetus during pregnancy is not a license to double her feeding. So follow healthy eating habits to control your weight gain during pregnancy, help keep your baby healthy, and make it easier to lose the extra pounds after giving birth.
Weight gain during pregnancy is an important issue that can affect the health of both mother and fetus. This article will discuss the importance of pregnancy weight gain, from boosting fetal growth to providing solutions to losing weight after childbirth.
What is Weight Gain in Pregnancy?
Usually, during the first 3 months, pregnant women do not gain any significant weight; sometimes, they even lose weight instead of gaining some! But in the following months, the process of gaining weight begins in pregnancy.
According to obstetricians and gynecologists, the reason for weight loss is severe nausea and loss of appetite during the first months of pregnancy. Because the mother consumes a lot of energy and does not eat due to nausea, she may lose weight. Still, from the second trimester onwards, the weight gain will be pretty noticeable and normal. The reason is the disappearance of nausea and the return of the mother's appetite.
During these months, many women overeat based on misconceptions that they should eat as much as two people. The unforgettable principle is to eat well, not overeat.
Contrary to popular belief, you do not need to eat as much as two people during this period. However, you need some more calories than before. On average, pregnant women need only 300 more calories a day. This extra calorie helps them gain a healthy weight during pregnancy.
BMI
One index that must be considered regarding pregnancy weight gain is BMI (Body Mass Index). You are overweight if your height-to-weight ratio (BMI) is between 25 and 29.9. BMI reflects the relationship between height and weight and estimates body fat. If your height and weight fitness index is higher than 30, you should be careful about being overweight and even obese.
Pregnancy Weight Gain Chart
Weight loss will be followed by fatigue and constant tiredness. The question of how much weight you should gain during pregnancy depends on various factors for each person, including her pre-pregnancy weight and BMI. Maternal and fetal health also play a role. Talk to a specialist to determine the most appropriate method for you and have an average weight gain during pregnancy.
Alternatively, you can consider the following general recommendations proposed by the American College of Obstetricians and Gynecologists:
|
Recommended weight gain |
Weight before pregnancy |
|
Gain 28 to 40 pounds (approximately 13 to 18 kg) |
Low weight (BMI below 18.5) |
|
Gain 25 to 35 pounds (approximately 11 to 16 kg) |
Normal weight (BMI 18.5 to 24.9) |
|
Gain 15 to 25 pounds (approximately 7 to 11 kg) |
Overweight (BMI 25 to 29.9) |
|
Gain 11 to 20 pounds (approximately 5 to 9 kg) |
Obesity (BMI 30 or more) |
If you are pregnant with twins or multiples
If you are pregnant with twins or multiples, you may need to gain more extra pounds. Again, consult a specialist to determine the most appropriate method for you.
If you are pregnant with multiple pregnancies, you may also want to consider the following recommendations proposed by the American College of Obstetricians and Gynecologists:
|
Recommended weight gain |
Weight before pregnancy |
|
Gain 37 to 54 pounds (approximately 17 to 25 kg) |
Normal weight (BMI 18.5 to 24.9) |
|
Gain 31 to 50 pounds (approximately 14 to 23 kg) |
Overweight (BMI 25 to 29.9) |
|
Gain 25 to 42 pounds (approximately 11 to 19 kg) |
Obesity (BMI 30 or more) |
What to do if you are Overweight?
If you are overweight before pregnancy, you are at increased risk for various problems (including gestational diabetes, high blood pressure disorders such as preeclampsia, and the need for a cesarean section). So, to determine the best method and weight control in this period, you should consult a specialist.
What to do if you are Underweight?
If you were underweight before pregnancy, you need to reach a reasonable weight during pregnancy. Your baby may be born smaller than normal without gaining weight, so consult your doctor to know how much weight you should gain.
What happens if Weight Gain during Pregnancy is more than Normal?
During pregnancy, excessive weight gain carries the risk of problems such as the baby being abnormally large. The mother is also at risk for gestational diabetes, high blood pressure, delayed labor pain, and the need for cesarean section and preterm delivery. Abnormal weight gain during this period also carries the risk of postpartum obesity and increases the risk of blood clots forming during postpartum menstruation. So, it is better to determine a number for your pregnancy weight gain by week.
What Causes Weight Gain During Pregnancy?
The baby may weigh about 3 to 3.6 kg. Baby weight is just one of the reasons for weight gain during pregnancy. What about the rest of the overweight? Here are some examples:
- Breast enlargement: 0.5 to 1.4 kg
- Enlargement of the uterus: ~ 0.9 kg
- Placenta: ~ 0.7 kg
- Amniotic fluid: ~ 0.9 kg
- Increased blood volume: 1.4 to 1.8 kg
- Increase fluid volume: 0.9 to 1.4 kg
- Fat reserves: 2.7 to 3.6 kg
How to Increase the Speed of Weight Gain in Pregnancy?
For proper weight gain during pregnancy, obstetricians, and gynecologists suggest that it is better to pay more attention to your nutrition. The following tips will help you gain better weight, as recommended by your doctor:
- Eat five or six small meals a day.
- Always try to have and eat healthy pregnancy snacks such as nuts, raisins, bread and cheese, dried fruits such as raisins and dried berries, ice cream, or yogurt.
- One tablespoon of peanut butter contains about 100 calories and 7 grams of protein. To make a healthy snack, you can spread peanut butter on toast, fruit, or biscuits.
- Add skim milk powder to your mashed potatoes, omelets, and breakfasts.
- Add butter, margarine, cream cheese, broth, or cheese to your diet.
How to slow down Weight Gain in Pregnancy?
Suppose a woman is overweight after becoming pregnant. In that case, her doctor may recommend that she lose some weight, and it is important to know that this weight loss must be under the supervision of a doctor.
In general, women should not try to lose weight or go on a diet during pregnancy. You should talk to your doctor if you have gained more weight than recommended. In most cases, it is better to lose this weight after the end of labor. The following tips about nutrition and lifestyle can help you lose weight:
- When eating at fast food restaurants, choose low-fat foods such as grilled chicken breast, lettuce, tomato without mayonnaise, salad with low-fat sauce, and plain grilled potatoes. Avoid foods such as French fries, cheeseburgers, and chicken nuggets.
- Avoid high-fat dairy. You need four servings of dairy products a day. Consuming low-fat dairy products will significantly reduce your calorie and fat intake. It is better to use low-fat yogurt and low-fat or non-fat cheese.
- Reduce the consumption of sugary drinks. Syrups, lemonades, soft drinks, and beverages are high in calories and very low in nutrients. Drink water instead of these drinks.
- Limit sweets and high-calorie snacks. Cookies, chocolate, cakes, syrups, honey, and potato chips are high in calories and low in nutrients. Try not to take them daily. Instead, eat low-fat yogurt and fresh fruit as a healthy pregnancy snack.
- Control oil and fat intake to avoid pregnancy weight gain. Cut down on cooking oil, margarine, butter, broth, sauces, mayonnaise, and cream cheese, and eat lower-fat foods instead.
- Try healthy cooking methods. Boiling, steaming, grilling in the oven or charcoal, and roasting are the healthiest ways to cook food while frying in oil or butter adds a lot of calories to your food.
- Do not stay sedentary. Balanced exercise helps you to burn calories. Walking and swimming are the least dangerous sports for pregnant women. Talk to your doctor about starting exercise.
Conclusion
Weight gain during pregnancy is a natural phenomenon. By consulting a specialist, they will carefully control your weight. A nutritionist can also help.
Do your part by eating a healthy diet and attending regular meetings. Your doctor may suggest that you increase or decrease your calorie intake to reach your ideal pregnancy weight.