Maintaining Healthy Weight Gain In Pregnancy

Published: 2021-05-18
Views: 513
Author: Writer
Published in: Human Health

The amount of weight you gain during pregnancy is critical for the health of your pregnancy as well as your and your baby's long-term health.

It is important to learn about pregnancy weight gain recommendations and steps you can take to achieve your weight gain goal during pregnancy.

There are no official guidelines for how much weight you should gain because every pregnant woman gains weight differently.

The most significant thing for you and your baby is to keep your weight gain to a safe and healthy level. Natural fluid retention is required due to the increased blood flow.

Factors that contribute to weight gain in pregnancy

Body fat will make up only a portion of the weight you gain during pregnancy. Other factors include

• Your baby
• The placenta
• The amniotic fluid (the water surrounding your baby)
• Your growing breasts 

Losing weight in pregnancy

It's perfectly normal for some women to lose weight during the first few months, especially if they have morning sickness.

However, losing weight while pregnant is not healthy for either you or your baby.

If you are within a healthy weight range, you will probably not be weighed at each antenatal visit.

However, if you have an underweight or overweight body mass index (BMI), your doctor or midwife may weigh you more frequently because you and your baby are at greater risk.

Appropriate weight gain during pregnancy

Your body mass index (BMI) before pregnancy determines how much weight you should gain during pregnancy. BMI is a weight-to-height ratio that calculates body fat.

Healthy weight gain during pregnancy is determined by your pre-pregnancy BMI, according to the American College of Obstetricians and Gynecologists. Here's the recommendation for overall weight gain and week-by-week weight gain during pregnancy:

• Gain 28 to 40 pounds (about 1 pound per week) if you're underweight (BMI 18.5).
• Gain 25 to 35 pounds (about 1 pound per week) if your BMI is between 18.5 and 24.9.
• Gain 15–25 lbs (0.6 lb/week) if you're overweight (BMI 25–29).
• Obese (BMI > 30): Gain 11–20 lbs per week (approximately 0.5 lb/week).

These aren't hard and fast rules; instead, think of them as guidelines. Weight gain during pregnancy isn't always a straight line with a consistent increase week after week.

It's also less important to gain the same amount of weight every week than it is to stay within the recommended range by the end of the pregnancy.

Maintaining weight gain in pregnancy

Knowing your BMI before or early in pregnancy can help you manage your weight gain during pregnancy. What can you do if you don't want to gain weight during pregnancy:

1. Doctor consultation

Discuss your weight gain goals with your doctor at the start of your pregnancy and on a regular basis throughout your pregnancy.

2. Keep a record of your calorie consumption

When it comes to childbirth, your body requires calories over the course of 40 weeks to create a newborn. This equates to an additional 285 calories per day.

Despite the fact that you are feeding two people, you only require one small additional meal per day, such as half a turkey sandwich or a glass of milk.

3. Pay attention to eating whole foods

Eating simple carbohydrates will almost certainly result in weight gain, and at a rapid rate.

This does not, however, prevent you from eating cinnamon rolls and Doritos.

You certainly can, but make sure to pile your plate high with fruits, vegetables, whole grains, and lean protein.

This will help you stay on track with your calorie intake.

Furthermore, whole foods contain more essential nutrients than processed foods, which you and your baby require.

4. Drink an appropriate amount of water

Food cravings can sometimes be mistaken for thirst rather than hunger.

Don't succumb to the temptation to consume a soda or juice, which are high in calories and sugar and are eventually stored as fat.

Simply drink plain water and you are good to go. The reason for this is because it is the only liquid that your body can properly hydrate.

Additionally, water reduces bloating, eliminates toxins, and reduces pregnancy weight gain.

Half your body weight in ounces should be your goal. If you weigh 130 pounds, for example, you should drink 65 ounces of water.

5. Remain Active

When you find out you're expecting, don't stop exercising. On the contrary, now is the best time to keep doing what you're doing.

It will assist you in burning a significant amount of calories.

Safe pregnancy exercises

The following are some examples of safe exercises to do while pregnant:

1. Swimming
2. Going for a walk
3. Practising stationary cycling indoors
4. Exercises for strength and toning, such as neck and shoulder rotations, thigh shifts, leg shakes, and ankle rotations, as well as Kegel exercises
5. Aerobics with minimal impact
6.  Yoga- You should avoid any postures that put your abdomen or stability at risk.

With these practical skills, you can avoid gaining weight during pregnancy. Make sure you use them for a healthy pregnancy and postpartum period.

Reference:

Centers for Disease Control and Prevention