Watch Out For Excess Weight Gain During Pregnancy
Excess weight gain throughout pregnancy and after delivery can cause a variety of problems, which is why it's preferable to maintain a consistent weight gain. It might be hard to cope with weight gain during pregnancy. But, for your health as well as that of your kid's, it's more crucial than ever to check up on the scale.
In most situations, there's a lot you could do to keep the pregnancy weight gain under control — and, of course, the doctor and midwife will be there to help. However, this is the guide you'll want to read if you want to learn everything there is to know about weight gain during pregnancy.
How much weight gain is good for you?
The amount of weight gain during pregnancy is determined by your BMI before pregnancy. BMI is a method of calculating body fat based on a person’s height and weight. Throughout pregnancy, underweight women or those with a BMI less than 18.4, should not gain more than 12 to 18 kg.
Women of normal weight who fall under the BMI of 18.5 to 24.9, should not gain more than 11 to 15 kg during pregnancy. However, obese women recognized with a BMI of 25.0 to 29.9, should not gain more than 6 to 11 kg during pregnancy and overweight women recognized with a BMI of 30.0 or more, should not gain more than 4 to 9 kg during pregnancy.
Weight Gain During Each Trimester
The length of time it takes you to gain weight during pregnancy is determined by several factors, including your metabolism, level of exercise, and heredity. It's just another reason why it's critical to keep up with your doctor visits during your pregnancy.
Your baby is still little, so you don't need to gain more than 2 to 4 pounds. You may well not gain an ounce or perhaps lose a little weight if you have morning sickness. That's fine as long as you lose those pounds within the next six months.
Alternatively, if you have consistent pregnancy cravings, you may acquire more weight in the first trimester, in which case maintaining a closer eye on the scale over the next two trimesters will help you stay on track with the overall pregnancy weight gain.
Your baby begins to grow in earnest, which means that your pregnancy’s excess weight gain should ideally climb to around 12 to 14 pounds.
The baby's weight will increase, but yours may begin to taper off, resulting in a net gain of 8 to 10 pounds. During the ninth month, some women's weight stays the same or even decreases, as their abdominal quarters become increasingly tight, making it difficult to eat. If you drop a few pounds at the conclusion of your third trimester, that's entirely normal, for pregnancy weight gain.
What to consume to stay in shape throughout pregnancy?
Pregnant women should follow a healthy diet plan that includes all nutrient-dense meals to maintain ideal and healthy weight gain. Fibrous fruits and vegetables, such as apple, banana, mango, and guava, as well as veggies, supply several vitamins and fiber to the expecting mother.
Whole grains, such as oatmeal, whole-wheat bread, pasta, and brown rice, are high in fiber and B vitamins and should be included in your diet. Maintain calcium and vitamin D levels in the body by drinking low-fat milk and milk products to maintain healthy weight gain. Beans, peas, eggs, lean meats, and seafood are high in protein and should be included in your diet.
To treat and prevent constipation, include high-fiber foods, whole grains, and drink plenty of water. Spicy and fatty foods should be avoided because they can cause heartburn and nausea.
What should you consume after giving birth to lose weight?
Pregnant women must recognize that their bodies need time to recover following the birth of their child and that pregnancy weight management is essential. Cortisol, a stress hormone, may be released by new moms as a result of their stress. Cortisol causes an increase in hunger and fat accumulation in the lower abdomen.
Keep in mind that breakfast is important for maintaining appropriate blood sugar and blood pressure levels, so don't skip it. Every day, eat at least five portions of fruits and vegetables. To enhance digestion, eat a lot of fiber-rich foods like oats, lentils, whole grains, and beans. Cakes, biscuits, pastries, and carbonated beverages are examples of fatty, sugary, and processed foods to avoid for healthy weight gain.
Tips for weight gain management
1. Seek help from your midwife
It's a good idea to speak with your doctor or midwife if you're concerned about your weight gain during pregnancy. They'll be able to speak with you about your and your baby's health, and they'll keep an eye out for any weight-related issues.
Your doctor or midwife can advise you on how much exercise you should get and what you should eat during pregnancy. They may be able to arrange for extra care during your pregnancy and send you to a specialist nutritionist if you are overweight or underweight.
2. Enlist the help of family and friends
Most individuals believe that stating things like "come on, you're eating for two now!" is useful. or urging you to rest by reducing your activities. However, many people are unaware that you do not need to eat for two when pregnant, and that exercise is both safe and beneficial to you and your baby.
You could find it beneficial to notify your partner, family, and friends that pregnancy weight management is essential to you and that they can assist you in maintaining healthy weight gain.
3. Participate in group activities
Many exercises are safe to engage in while pregnant, so ask your partner, family, or friends to join you in some activities. It might make it more enjoyable and also help you in pregnancy weight management!
Go swimming at the neighborhood pool. Some pools offer antenatal swimming and exercise courses, as well as family fun sessions, so you may bring your partner and any other children with you. You can also go alone and swim long when it's quieter.
Weight gain during pregnancy permits the baby to develop to a healthy size, yet gaining too much or too little weight might cause problems for the infant. Pregnant women can efficiently maintain their weight by eating a nutritious diet and exercising on a regular basis.