Healthy weight gain during pregnancy
Congratulations on your pregnancy! It’s an exciting time and a fun indulgent one too as you look forward to all the delectable treats you can enjoy...
But wait.
Before you head straight to the sweets and chips aisle, let’s get clued up on healthy pregnancy weight gain.
Slow and steady
Pregnancy has its challenges but it’s also a wonderful time as your body expands to grow a baby. This growth and development process calls for plenty of nutrients, reasonable amounts of exercise and lots of rest to ensure your little one grows and develops healthily.
Good nutrition is vital now. So, while you can treat yourself to some of your favourites, it’s also a time to fill up on food that’s good for your body.
Maintaining a healthy weight is as much about your growing baby as it is about ensuring you can safely deliver your baby and be healthy after pregnancy. The last thing you want is a case of gestational diabetes or hypertension.
If you're expecting twins or even triplets, talk to your doctor about reasonable weight gain expectations.
Pregnancy weight gain varies from woman to woman. Doctors generally advise gaining between 10 to 15 kilograms, and most of this weight is gained after 20 weeks of pregnancy. Still, how much you weighed before pregnancy and your overall health plays a significant role in determining a “healthy” weight gain. In some cases, if the mother is obese or overweight before pregnancy, doctors may caution about gaining too much weight.
Excess weight gain
We each have a body mass index (BMI). This number is a weight-to-height calculation that determines body fat.
It may not always be the most accurate indicator of overall wellbeing, but your doctor will likely use your BMI to recommend how much weight gain is okay during pregnancy. Gaining too much weight ups your risk for gestational diabetes and pre-eclampsia (a rise in blood pressure).
At the same time, if your BMI is too low, your doctor will advise on how to ensure you get enough calories for you and your baby. Remember that not getting enough good nutrition for your baby in the womb can negatively affect his or her growth and development.
What you eat determines what your baby eats. Your body will also start to store some fat in preparation for making breastmilk after the baby is born.
Healthy days ahead
Keep your calories in check. The first trimester doesn't necessarily call for a ton of extra calories. During the second trimester though, women typically need about 300-400 extra calories per day and about 450 extra calories per day during the third trimester. Stay active while pregnant to help prepare your body for labour and delivery.
Go easy on the rich desserts, sugary soft drinks, fatty meats, and greasy food. These are not good for your overall daily calories or digestion!
Good to know
Try not to be obsessed with what the scale says, especially in the weeks after giving birth. Some women drop the baby weight quickly, others take a little longer. Don’t pressure yourself to “snap back” immediately, rather focus on how you feel while bonding with your little one.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.