Weight Management During Pregnancy

Prior to your pregnancy, nine months may have gone by in the blink of an eye, with the scant physical changes you underwent proof that time really is a construct.

Pregnancy, however, is nothing if not a lesson in biology. Physical changes ranging from thicker, stronger nails to tender, aching breasts can arrive right alongside constipation and varicose veins. And yet, if there’s one physical change most closely associated with pregnancy, it’s weight gain.

This isn’t merely because you might be experiencing overwhelming food cravings throughout the day and night. Pregnancy weight gain is primarily due to the literal weight of your growing baby. However, it’s also because of:

• The weight of the placenta, which feeds your baby with the blood, antibodies, and oxygen they need to develop
• Increased breast tissue
• Increased fluid (and, oftentimes, fluid retention)
• Boosted blood volume
• Bolstered fat stores
• Amniotic fluid

Of course, all of this adds extra pounds to your body. But what’s considered genuinely healthy in terms of gaining weight during pregnancy? Let’s take a closer look.

Establishing Healthy Weight Goals During Pregnancy

Your weight is as unique as you, your pregnancy, and your little one on the way. In other words, what may be right for you might be completely different for your best friend or your neighbor down the street. Healthy weight gain is a normal part of pregnancy, but the numbers aren’t the same for everyone.

That said, there are some general guidelines on how much extra weight you’re recommended to put on as your body is busy crafting a child:

• Those who have a BMI (body mass index) of 18.5 or lower: 28-40 pounds
• Those who have a BMI of 18.5 to 24.9: 25-35 pounds
• Those who have with a BMI of 25 to 29.9: 15-25 pounds
• Those who have a BMI of 30 or more: 11-20 pounds

It’s important to note, however, that these weight ranges shift if you’re carrying twins or multiples.

So, what if you fall out of this range?

Consulting Your Healthcare Provider About Weight Loss

First things first: If you have concerns about gaining weight while pregnant, it’s imperative to consult with your OBGYN, after you’ve learned how to choose an OBGYN for pregnancy.

Why?

Because, by and large, pregnancy weight gain is crucial to a healthy pregnancy and the well-being of your bun in the oven. Moreover, losing weight while pregnant may deprive your child of the essential nutrients they need to develop properly, like:

• Folic acid
• Iron
• Calcium
• Vitamin D
• Vitamin B12
• Vitamin C

Indeed, experts across the board suggest that the best course of action for managing your weight during pregnancy is eating a diverse, wholesome diet and getting sufficient exercise, no matter where you land on the, well, scale.

The only exception to this? Expecting parents whose BMI is 30 or higher. In these instances, pregnant people are advised to work closely with their healthcare professional to make sure both they and their child obtain the nourishment they need to flourish.

In the meantime, consider these top tips for eating and exercising smartly.

Exercise and Nutrition Plans for Weight Loss During Pregnancy

There are many things to avoid in early pregnancy and all of pregnancy, for that matter. The lifestyle habits you adopt or sustain during pregnancy may have far-reaching effects on both you and your child. To that end:

• Commit to healthy eating choices – Cravings are a wholly natural part of pregnancy, right up there with mood swings and brain fog. Some research also shows that occasionally surrendering to your longing for a bacon-maple donut has little impact on the health of you and your child (but again, please remember that this is case by case). Nonetheless, it’s vital to pair your cravings with a healthy diet that’s centered around nutrient-rich eats, such as fresh fruits and vegetables, whole grains, healthy fats, and protein. And remember: many parents-to-be only need an additional 300 to 450 calories per day. (Carrying twins or multiples? You may require more.) Understanding how many calories does a baby need can help guide your nutritional choices during pregnancy.
• …and dodge unhealthy eats – What you omit from your diet is just as fundamental to your child’s development as what you consume. In addition to the widely known no-nos—like alcohol and fish that’s high in mercury—consider keeping processed and starchy foods in check. Moderation is key for keeping your blood sugar under control. And when your sweet tooth hits? Reach for a piece of fruit to give your baby an extra dose of nutrients.
• Aim for regular exercise – Exercising while pregnant isn’t just good for the three B’s (your brain, body, and baby): It can also help you stave off the usual aches and pains that arrive with pregnancy, assist in your recovery after welcoming your baby to the world, and help you manage some prenatal health conditions. The Mayo Clinic is one of several experts that suggest getting at least 30 minutes of exercise most days of the week.

Safe Practices for Maintaining Fitness and Health During Pregnancy

All of that behind us, it’s also key to bear your and your child’s safety in mind as you approach any eating and exercise routine:

• Monitor your weight (but with caution) – It may be tricky to keep an eye on your weight the minute you start showing, especially if your eyes understandably go to your bump with tenderness and awe. And while you might be tempted to weigh yourself daily, studies indicate that self-weighing can amplify stress in some women. Instead, take note of your weight during your OBGYN appointments and address any concerns directly with your doctor.
• Plan on moderate, frequent meals – Eating frequent meals can help you ward off hanger, yes, but it may also help you keep nausea at bay. Be sure to focus on healthy foods that you and your baby need.
• Be judicious about which types of exercise you choose – Choosing exercises you know will bring you joy may make the concept all the more appealing, even on days when you want to camp out on the couch. However, it’s best to avoid overly strenuous exercise, contact sports, and activities where you might be prone to falling. (In other words, save that snowboarding trip for another time.) Further, you may want to get your OBGYN’s go-ahead before starting any exercise program.

Above all, tune into your body and be kind to it. If there’s another major lesson that comes with pregnancy, it’s the importance of listening to your body’s clues, intuiting what’s right, and taking action when you feel you must.

When Weight Changes May Affect Pregnancy

Case in point: Gestational weight gain is a normal part of pregnancy. Both too little or too much weight gain during pregnancy can lead to a host of complications:

• Too little weight – Not gaining enough weight may increase your and/or your little one’s chances of several issues, including premature labor, infant illnesses, developmental delays, and low birth weight. It may also influence breastfeeding success (if, of course, that’s the route you’re looking to take).
• Excessive weight – On the other hand, gaining more than the recommended amount of weight may heighten your risk of developing gestational diabetes and complicate labor and delivery. Additionally, multiple studies demonstrate a link between excessive weight gain and preeclampsia—a health condition that may raise your baby’s susceptibility to cardiovascular and metabolic diseases in adulthood.

The solution? Striking the optimal balance for what’s appropriate for you and your circumstances—that ideal place that will serve you and your sweet one now and throughout the adventures you’ll have in life. Be sure to know what your recommended weight gain is from your doctor. Also, understanding when do you start showing pregnancy can help you anticipate and manage physical changes more effectively.

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Like every person, every pregnancy is unique and requires a different approach to ensure optimal health for both parent and child. However, in most cases, it’s best to manage your weight during pregnancy by eating a wholesome diet, exercising regularly, and recognizing that your body is doing something incredible.

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