From supporting your baby's development to post-pregnancy weight loss, you will learn why the weight gain process during pregnancy is important in this article.
Weight gain is inevitable during pregnancy. Your baby's growth and development depend on it. But still, a meal for two doesn't mean twice as much as you would normally eat. Adopt a healthy lifestyle to control weight gain during pregnancy, support your baby's health, and lose weight easily after birth.
The basics of weight gain during pregnancy
There is no 'one size fits all' approach to pregnancy weight gain. How much weight you should gain depends on several factors, including your pre-pregnancy weight and body mass index (BMI). Your own health and the health of your baby also play an important role here. Talk to your doctor to determine what is best for you.
Consider the main points of weight gain during pregnancy indicated in the table:
If You Have a Twin or Multiple Pregnancy
If you are having a twin or multiple pregnancy, you will likely need to gain more weight. In this case too, talk to your doctor to determine what is best for you.
Consider the key points for weight gain in twin pregnancy as outlined in the table:
When Your Weight Is Above Normal
If your weight is above normal before pregnancy, you have a high risk of experiencing many different complications such as pregnancy-related diabetes and high blood pressure. Although a certain amount of weight gain during pregnancy is recommended for women who are overweight or obese before pregnancy, research shows that it is also safe for women with obesity to gain less weight than recommended in the guidelines. Talk to your doctor to determine the best fit for your situation and to keep your pregnancy weight under control.
In addition, if you gain more weight than recommended during pregnancy and do not lose these weights after giving birth, the excess weight gained will put your health at risk for the rest of your life. Gaining too much weight during pregnancy can also increase your baby's risk of developing health problems or childhood obesity at birth.
When You Are Weaker Than Normal
If you are underweight, moderate pregnancy weight gain is necessary. If you don't gain extra weight, your baby may be born prematurely or smaller than expected.
Where does the weight gained during pregnancy go?
Let's say your baby weighs between 3 and 3.6 pounds. The weight you gain during pregnancy includes this weight of your baby. What about the rest? We share the sample table with you:
Baby: About 3 to 3.6 pounds
Breasts growing during pregnancy: About 1 kg.
The growing uterus during pregnancy: About 1 kg.
Placenta: About 0.7 kilos
Amniotic fluid: About 1 kg.
Increased blood volume: About 1.4 to 1.8 kg.
Increased fluid volume: Approximately 1.4 to 1.8 kg.
Oil tank: Approx. 2.7 to 3.6 kg.
Weight Gain During Pregnancy
Most women do not need to gain a lot of weight during the first trimester, which is good news for morning sickness.
If you started pregnancy at a healthy or normal weight, you only need to gain a few pounds (less than 2 kilos) in the first months of your pregnancy. This is about 170 gr with an extra 150-200 calories every day. You can meet it with low-fat fruit yogurt supplement.
If you conceived at a healthy or slightly lower weight than normal, it is important to gain weight consistently, especially during the second and third trimesters of pregnancy. This is an average of 1.4-1.8 kilograms per month until birth. The extra 300 calories per day (half a sandwich and skim milk) can help you reach your goal. If you are pregnant with a lower than normal weight, your doctor may recommend that you consume more calories by reviewing your diet and physical activity level.
Foods You Should Eat for Healthy Pregnancy Weight Gain
By adding junk food to your eating habits, calorie intake can be easily achieved, but this will not meet your baby's needs for nutrition. It is more important to avoid overeating and to choose nutrient-rich products. Consider the following suggestions:
Instead of white bread and pasta, take whole grain ones
Instead of burgers and french fries, choose a low-fat salad dressing or a salad with black olives.
Eat sliced fruit instead of cookies.
Choose juices enriched with calcium and other nutrients.
Coordinate with Your Doctor for Pregnancy Weight Gain
Your doctor will pay attention to your weight. Do your part by eating healthy and going to appointments regularly during pregnancy. To achieve the targeted weight gain during pregnancy, your doctor may recommend that you eat more calories or consume less than necessary.
