Pregnancy is bliss. It is the most amazing period of a woman’s life. A beautiful experience. With every passing month your baby is growing inside you. This means that you are going to gain weight as your pregnancy advances. But the important thing to know is how much weight you should gain and when to gain. If you put on more weight than you should then your chances of getting hypertension, gestational diabetes and complications during labor and delivery rise. And even if luckily you do not develop any serious conditions you will most likely get stretch marks and you will have loads of pounds to shed later on. In America according to a November 2015 report of the government, 47 percent American women gain more weight than they should during pregnancy which puts them as well as the baby at a health risk during and after the pregnancy. On the other hand if you put on just a few pounds which is the case with about one in five mothers, then you are at a risk of a premature delivery or a baby which is too small or both, plus you can have complications in your pregnancy. The bottom line is that you need to stay at a pace which is best for you, your pregnancy, your body and above all your baby. This may sound overwhelming to you but in most of the cases there is a lot that you can do to keep your weight under your control and you always have your doctor to guide you. Here you will find important information that can help you gain a healthy amount of weight during your pregnancy.
Understanding Your Bmi
It is often said that women should gain around 25 to 35 pounds during their pregnancy but this weight goal is for those women whose BMI 9body mass index) falls under the category of normal weight. Your BMI is calculated by your weight and height. The first thing that you need to do is find out your BMI in order to determine your goal for your pregnancy weight gain.
How Much Weight To Gain And When
The process of gaining weight during pregnancy is not an exact science like calculating you BMI. The rate of your weight gain depends on a number of factors like your activity level, metabolism and your genes. This is why it is important to go to your doctor for regular checkups throughout your pregnancy. The American Congress of Obstetricians and Gynecologists offer a general weight gain guideline which is based on various BMI ranges ( see the chart below). They however vary with each trimester:
- DURING FIRST TRIMESTER: In the first trimester the baby is very tiny which means that you do not need to gain more than three to four pounds. But if you are suffering from morning sickness then you may not gain even an ounce or it may be likely that you lose a little weight. But there is nothing to worry about if you regain your appetite and make up in the second trimester.
- DURING SECOND TRIMESTER: Now your baby will start growing fast and so will your weight gain. If you started with your pregnancy at a normal weight then you would gain probably 14 pounds.
- DURING THIRD TRIMESTER: In the third trimester the baby’s weight gain will pick up speed but your weight may start tapering off to a net gain of 10 pounds. In some women the weight stays steady or even drops one or two pounds in the ninth month.
The gaining of weight gradually is as important as the amount of weight you gain as your baby needs a steady supply of calories and nutrients to grow. The amount of weight that you should gain in every week during your second and third trimesters differs depending on your BMI:
| Recommended Weight Gain According to American Congress of Obstetricians and Gynecologists | |||
| Pre-pregnancy Weight | BMI | Recommended Range of Weight in Pounds |
Recommended Rates of Weight Gain in the Second and Third Trimesters (pounds) (Mean Range [lb/wk]) |
| Underweight | Less than 18.5 | 28–40 | 1 (1-1.3) |
| Normal Weight | 18.5–24.9 | 25–35 | 1 (0.8-1) |
| Overweight | 25–29.9 | 15–25 | 0.6 (0.5-0.7) |
| Obese | 30 and greater | 11–20 | 0.5 (0.4-0.6) |
If you are pregnant with twins then the weight gain recommendation for women who have an average weight is between 37 to 54 pounds. Women who are overweight should gain between 31 to 50 pounds and women who are obese should gain between 25 to 42 pounds.
Would you be able to stick to this formula? Probably not closely. There may be weeks when you may want to eat more and some where you won’t feel like eating much. But do not stress yourself over the scale. As long as your overall weight gain is on target and your rate averages out as above in the table then you are on track.
Where Is The Weight Going?
Have you ever wondered how the pregnancy weight is distributed in the body? It may seem to you that all of it is in the belly, but that is not the case. For an average weight gain of 30 pounds the breakdown is as follows:
- BABY:5 pounds
- PLACENTA:5 pounds
- AMNIOTIC FLUID: 2 pounds
- UTERINE ENLARGEMENT: 2 pounds
- MATERNAL BREAST TISSUE: 2 pounds
- MATERNAL BLOOD VOLUME: 4 pounds
- FLUIDS IN MATERNAL TISSUE: 4 pounds
- MATERNAL FAT STORES: 7 pounds
This weight is needed in all these areas of your body in order to have a healthy baby and to prepare your body for motherhood which includes preparing the body for nursing.
Weighing Yourself
If you want to have the best weight gain results you need to keep an eye on the scale because if you do not keep a watch it can throw your weight off the target. You should keep the following things in mind while weighing yourself:
- weigh yourself at the same time of the day
- wear the same amount of clothes
- weigh on the same scale
- do it once a week
You can also wait till your monthly prenatal checkup to know if your weight is on track. But do keep in mind that a lot can happen in one month so it is better if you do it yourself also.
How Many Calories Should You Eat?
To keep your pregnancy weight gain healthy you should eat a well balanced pregnancy diet. You may have heard that pregnant women should eat for two but that is only a myth or you may say an exaggeration. You probably won’t be needing more calories than normal in your first trimester. In the second trimester you need 300 calories more per day and in the third and final trimester of the pregnancy you need 500 added calories to your diet that you had before conceiving. Keep a rule in your mind that instead of just eating more, eat food that is nutrient rich and will give you more energy, help you in keeping morning sickness at bay and help in the healthy fetal development. Remember that if you are physically active or have a fast metabolism or you are carrying more then one fetus then your weight gain might be slow and you may need to eat more calories. And if you were obese or overweight before conceiving then you may not need as many calories. It is always important to check with your doctor and get a recommendation for yourself.
Weight Gain Red Flags
Here are some important points that you should keep in mind as far as pregnancy weight gain is concerned. If you gain more than 3 pounds in a week in your second trimester or if you gain more than 2 pounds in a week in your third trimester and this weight do not seem to be related to excessive eating or intake of too much sodium then consult your doctor immediately as it could be a symptom of preeclampsia. You should also check if you do not gain weight for more than 2 weeks in a row between the fourth and eight month of your pregnancy.
Will You Ever Get Rid Of The Extra Weight?
It is a fear most women have that they might not be able to get rid of the extra weight once the baby is born but you do not need to stress yourself about it. There are many healthy ways in which you can lose the weight after the delivery and there are many in which you can also meet other new mothers such as stroller walking groups or baby and me yoga classes. There are many gyms that offer childcare for babies from 3 months old and that is a great way to boost your endorphins and get some time away from the baby which can help keep the baby blues away. Furthermore breastfeeding is also a superb way to lose weight it has been found that women who breastfeed lose weight faster than those who don’t. Remember that gaining the right amount of weight during pregnancy makes it a lot easier to shed it after the baby is born.
