Exercises » Weight Gain in Pregnancy
Weight Issues.....
In society today we are far too obsessed with the figure shown on the scales and following the latest quick fix diet fad
rather than focusing on quality nutrition for optimum health and energy
Gaining weight in pregnancy is part of the natural process of your body preparing a healthy
support system for the nourishment, protection and growth of your baby
However many women are concerned about gaining too much or too little
The following are specific guidelines from NICE (the national centre for clinical excellence) to help you find the right balance
How Much Weight Should I Put On?
This depends on you're your height, weight, age and body composition before pregnancy
The average weight gain for most women is 10-16kg (20-35lbs)
Using the Body Mass Index (BMI) scale can give a more specific guideline.
To calculate your personal BMI divide your weight (in kg) by your height (in meters squared)
Go get the calculator......
If your BMI is less than 19 = Underweight
your guideline gain is between 12.5 - 18.5 kg (28-40 Lbs)
If your BMI is between 20-24 = Average
your guideline gain is between 11 - 16 kg (25-35 Lbs)
If your BMI is between 25-29 = Overweight
your guideline gain is between 7 - 11kg (15-24 Lbs)
If your BMI is over 30 = obese
your guideline gain is 5 - 9kg ( 11- 19 Lbs)
Remember these are average guidelines for your full term pregnancy
How often should I weigh myself?
Resist the urge to stand on the scales all the time and try to limit weighing yourself to once a fortnight
Weight gain rate in pregnancy is inconsistent
Your body will go through growth spurts when you appear to gain more weight. Don't panic and reach for the 'Grapefruit only diet'
Take a breath, take an average reading over the last month and adjust your nutrition and activity accordingly
How and When Will I Gain Weight?
First Trimester
The average weight gain for this period is 1.5-2kg (3-4lbs).
In some cases, those with severe nausea and sickness may actually loose weight.The body goes into protective survival mode
and will ensure the growing baby receives all the nutrients it needs to grow from the stores already in your body
However, this can leave mum anaemic and exhausted
(Attempt to eat small, regular snacks every 2-3hours. Also keep well hydrated with plenty of water
Try not to be unduly concerned but seek advice from your GP or Midwife if you are worried)
Second Trimester
The average weight gain is approximately 3-6kg (6-14lbs)
Third Trimester
The average is a gain of 3.5-4.4 kg (8-10lbs) for this final period
Fluid retention & oedema may make you weigh more now
(Keep well hydrated and rest with your feet up when you can)
What Makes Up the Extra Weight?
Mostly it's the baby and growing uterus which includes the placenta and amniotic fluid
The body increases it's fat stores for energy in pregnancy and in preparation for breast feeding
The following chart is a general guide to weight distribution:
Baby: 3.5-4kg (7-9lbs)
Uterus: 1-1.5kg (2-3lbs)
Placenta: 675g (1.5lbs)
Amniotic fluid: 1kg (2lbs)
Breasts: 500-1.5kg (1-3lbs)
Fluid retention: 3kg (7lbs)
Fat: 3-5kg (6-10lbs)
What if I'm Underweight?
Many women find pregnancy an emotionally difficult time. The change in body image and the feeling of being 'out of control'.
These changes can cause stress and anxiety for some. Particularly those who have suffered from eating disorders or are highly conscious of weight gain.
Unfortunately, research confirms that women who diet heavily in pregnancy have a higher risk of premature births and low birth weight babies.
Both these conditions can carry serious and long term health complications for the baby
The key is to try to change your mind focus to adopt a healthy and balanced lifestyle
- Think health and well being for both you and your baby
- Think nourishing and nutritious rather than calories. See healthy power foods and menu ideas for more info
- Follow the BloomingFit exercise plan to help raise your 'feel good hormones' and give you a more positive body image
- Relax your control and take time each day to have positive connection time with your growing baby
- Notice the growing miracle rather than the weight
- Keep perspective that this stage will only last for 9 months. It is not a permanent state forever
What if I'm Overweight?
The discomfort of pregnancy can be exaggerated if you are overweight and increase your risk of complications
The conditions of back pain, varicose veins and joint problems
Also being overweight may an increased risk of developing serious conditions such as high blood pressure, diabetes and problems with delivery and post natal recovery.
It is never too late to make a start toward a healthier lifestyle. Make the committment right now, this very moment and invest in your future.
However, now is NOT the time to go on a strict diet. This will only leave you feeling exhausted and deprive your body and your baby of vital nutrition for health.
The key is to change your mind focus to adopt a healthy and balanced lifestyle.
- Aim for nourishing and nutritionally rich food
- Adopt the BloomingFit Healthy Habits to support your lifestyle and follow our menu ideas
- Aim for a healthy average weight gain
- Follow the BloomingFit exercise program to increase your metabolism and muscle tone during pregnancy
- Remember the more effort you make now, the easier it will be once your baby is born
Should I Be Eating For Two?
(read our Blog about this subject)
If only this were true! Sadly it is a myth
It is only from about 6 months (start of your third trimester) that you need to increase your daily intake
About 200 - 250 extra calories a day are recommended
(This approximately equates to a piece of fruit, some nuts, a slice of wholemeal toast and a glass of milk)
Add a nutritious morning & afternoon snack from our menu ideas
For a brilliantly easy snack which is less that 250 Kcals and packed full of amazing nutritional goodies try our super juice or super fruit bars.....
In Summary.....
Focus on quality food for nutrition and energy
Eat a nutritionally rich, colourful and balanced diet with a variety of fruit, vegetables, protein and complex carbohydrates
Follow the BloomingFit exercise plan
Aim for a balanced weight gain for the health of both you and your baby