Pregnancy Weight Gain: How To Avoid Obesity During Your Wonderful Moment
Pregnancy is the most awaited moment for women. They are waiting to be called “mom”and they want to give the best for their little precious ones. When you are pregnant, of course, you will experience weight gain. Despite being happy, you will also feel worry that it takes a longer time for you to lose weight after your baby is born. However, no worries. You still can reduce belly fat after the delivery by maintaining a healthy eating plan, being physically active, and breastfeeding. They all will help you get rid of extra pounds.
Most people think that weight gain during pregnancy is the unborn’s weight. This is wrong. Most of the weight gain is to feed your unborn with nutritious food to support his or her health. You can see the diagram to check where your baby weights go to.
It is normal that you are packing pounds during the pregnancy. However, that does not mean you can eat double with a mindset that you are eating for two; you and your fetus. Here are some guidelines about the normal weight gain you should have during your pregnancy.
Pregnancy Normal Weight Gain: The Guidelines
It depends on your weight before pregnancy and body mass index (BMI). In addition, your health and your baby’s health are also important factors that affect how much you gain during the delivery. This is the guideline for pregnancy normal weight gain:
Before pregnancy weight: Underweight (BMI
Recommended weight gain:
28 to 40 lbs. (about 13 to 18 kg)
Before pregnancy weight: Normal weight (BMI 18.5 to 24.9)
Recommended weight gain: 25 to 35 lbs. (about 11 to 16 kg)
Before pregnancy weight: Overweight (BMI 25 to 29.9)
Recommended weight gain: 15 to 25 lbs. (about 7 to 11 kg)
Before pregnancy weight: Obese (BMI 30 or more)
Recommended weight gain: 11 to 20 lbs. (about 5 to 9 kg)
If you are pregnancy with twins or multiples..
For normal weight (BMI 18.5 to 24.9), the recommended weight gain is between 37 to 54 lbs. (about 17 to 25 kg). For overweight women with BMI 25 to 29.9, you should gain weight about 31 to 50 lbs. (about 14 to 23 kg). Then, obese women (BMI 30 or above), the recommended weight gain is between 25 to 42 lbs. (about 11 to 19 kg).
No matter whether you are pregnant with only one baby or multiples/twins, consult your doctor to talk about how much you should gain weight. They will tell what is the best for you based on your pre-pregnancy weight and overall health condition.
When you put on too much..
When you put on weight more than the recommended amount during your pregnancy and you cannot lose it after your baby is born, the extra pounds will lead to severe illnesses, such as hypertension and diabetes. Childhood obesity is also linked to obesity while pregnant. In addition, obesity in pregnancy also increases risks of having premature birth.
How to avoid obesity when you are pregnant
A healthy pregnancy is a key to a healthy mom and a healthy baby. Obesity can affect pregnancy and here are some complications you might have if you gain too much weight:
- Preeclampsia: Women who are obese while pregnant will have more risks of having preeclampsia, a condition when your blood pressure is high. Preeclampsia also leads to the damage of your body’s organ, mostly kidneys.
- Overdue pregnancy: Obese women will have an overdue pregnancy, a pregnancy that continues longer than the expected delivery date.
- Gestational diabetes: This disoder is a diabetes you develop during pregnancy (if you are obese)
- C-section: When you are pregnant and obese, you will likely undergo emergency C-sections. Not only that, the risks of C-sections are things you have to deal with (such as wound infections, etc)
- Miscarriage: Obesity can also increase risks of losing your baby.
Obesity while pregnant also affects your baby’s health. Your baby will suffer from
- Birth defects
Then, what’s next?
Here are some tips to avoid obesity while pregnant
- Start your pregnancy at a healthy weight
You should even start it when you are trying to conceive. Discuss it with your doctor to make sure about your BMI and the normal weight gain you should have.
- Eat wisely and more frequently
You eat double because of your baby? Skip that plan. 340 extra calories per day in your second trimester and 450 extra calories per day in your third trimester are enough to start your pregnancy healthily. However, the amounts may vary if you are obese or underweight.
Eat in a small portion but often. Focus on food types high in lean protein. Fruits and vegetables must be included in your plan to achieve a healthy pregnancy.
Choose healthy snacks such as low-calorie snack bar or fruits between meals.
- Keep hydrated
Drink 8 glasses of water can prevent you from being dehydrated.
- Choose complex carbs
You need to eat carbohydrate to fight your morning sickness. However, choose complex carbohydrates such as quinoa, oatmeal, whole grain pasta or bread. They give you and your baby needed nutrients and make feel full longer than simple carbohydrates.
- Walk and walk
Walking is the best exercise for pregnant women. At least 10 minutes per day and after 30 days, add 10 more minutes. This program is called”10 minutes for me” recommended by Jeanne Conry, president of the American Congress of Obstetricians and Gynecologists. This program is suitable for those who are new to workout.
Walking helps maintain your body weight.
After the delivery…
Breastfeeding is one of the fastest ways to lose extra pounds and burn calories. It makes you and your baby healthy too.
Hope this article is useful for those who want to maintain a healthy pregnancy.