Pregnancy is one of the most special phases of a woman’s life. It’s the beginning of a beautiful 9-month journey embracing womanhood and motherhood altogether. Every woman’s pregnancy is unique, facing many ups and downs, and tackling physical and mental health with every changing month. Women’s weight gain is one of the most common problems during this time.
Weight gain during pregnancy is normal. It’s all part and parcel of the 9-month journey, however, for many women is quite concerning. During pregnancy, the woman’s body goes through massive changes, the hormones change bringing in a rollercoaster of positive and negative emotions. And through different stages of pregnancy, the weight continues to fluctuate. So, as a first-time mother, it’s tough and intimidating to deal with weight gain during pregnancy.
Even though it is a natural and necessary process, gaining weight within a standard and healthy range as per your body type is considered good for both the mother and baby. So, the question arises, what do you need to know about weight gain during pregnancy? Let’s find out:
Timing of Weight Gain During Pregnancy
Pregnancy is divided across 3 trimesters and around 42 weeks. So, the timeline of weight gain during pregnancy is different from pregnancy to pregnancy. Yes, depending on the expecting person and their body type, there are few standards to measure a healthy pregnancy.
During the first trimester, there is a little weight gain, but most expecting women start gaining weight in the second trimester.
The recommended healthy weight gain during pregnancy depends and varies from woman to woman. It also depends on your pre-pregnancy weight, a woman who has an average weight as per her age is typically advised to gain between 11.5 to 16 kgs (25 to 35 pounds). If a woman is underweight before pregnancy, she is recommended to gain more weight to ensure her overall well-being. For those who are overweight, it is advised to put on a little weight making sure all their needs are met and enough nutrition is provided to the body.
- Underweight women are advised to gain more weight depending on their pre-pregnancy weight. (Between 13 to 18 kgs)
- a normal woman is advised to gain anywhere between 11 to 16 kgs.
- Overweight women are recommended to gain less weight around 4 to 11 kgs or less depending on their pre-pregnancy body weight (P.S. Gaining less weight is suitable for ensuring the best of health for baby and mother but it should be done with a proper balanced and nutritious diet)
- For women expecting twins, it is advised to gain more weight somewhere about 16.5 to 24.5 kgs to provide for both babies and the mother.
- During the first trimester, most women gain weight of around 1 to 2 kg and then 0.5kg every week for the rest of the pregnancy.
Points to Note
- Every pregnancy is different and widely varies from one another. So, in case the expecting woman is facing other concerns or complications, their weight gain during pregnancy is majorly affected.
- Some women gain weight right away during the initial stages of pregnancy and need to change into maternity clothes, while others need four to five months before they change sizes. (P.S. There isn’t one size fits all and hence the weight gain during pregnancy depends on your situation)
- Some women gain too quickly and can stress over it, either way, a pregnant woman should not consider doing a fad diet or try to shed the weight right away with any temporary diet plan.
- Always check with your concerned doctor and make sure every check-up you are trying to maintain the weight gain during pregnancy.
The Art of Eating Right
Maintaining a healthy lifestyle by eating a properly planned balanced diet is the most ideal way of ensuring overall well-being during pregnancy. Even though weight gain during pregnancy can be a concern, it should not become an obsession over time. So, with the help of a doctor and under the guidance of a nutritionist, a diet plan is highly advised according to the specific needs and interests of the expecting mother.
Eating healthy is the best choice every mother can make for herself and the baby. Focus on eating nutritious and the right foods and staying active during the pregnancy. Eating well combined with movement can result in a happy and healthy pregnancy.
1. What to eat
- Here are some healthy eating options and tips to get you started:
2. Healthy Options
- Stick to your roots and eat highly nutritious food. (A nutritious diet combines each of the six major nutrient groups: protein, carbohydrates, fats, vitamins, minerals, and fat)
- Eat a balanced Indian diet combining dairy products, legumes, sweet potatoes, eggs,
green leafy vegetables, dry fruits, whole grains, fresh fruits and vegetables, and an adequate amount of water.
- Consult a doctor and make sure your diet plan is best suited to meet the existing needs of your body and baby.
Food and Beverages to Avoid during Pregnancy:
While every woman is flooded with unlimited options to eat, there are many foods to avoid during pregnancy which make cause unwanted risks.
- Eating raw sprouts, unwashed produce, unpasteurized milk, cheese, fruit juice, alcohol, processed junk foods, raw eggs, and most importantly caffeine, these foods should be avoided as they can have adverse effects on the body.
- Foods with added sugar or artificial sweeteners should not be consumed. Instead, opt for naturally sweetened foods and drinks.
- Aerated drinks contain high amounts of sugar and are high in calories and should be strictly avoided.
- Please make it a habit to do label reading before purchasing anything. Even though cravings are given, it is best to stick to minimal intake. Eating junk food and unhealthy snacks regularly can only worsen overall height.
- While eating from outside, know the number of calories, fats, proteins, and salt in your food and stick to healthy options.
- Plan before visiting restaurants and try to balance out by eating salads, soups, and vegetables.
- Home-cooked meals are the best. Avoid fried foods and use different cooking methods like baking, grilling, and boiling for healthier options.
Exercise and Staying Active
- Any form of movement helps in staying active during pregnancy. With the help of a fitness professional, practice some form of moderate exercise or yoga.
- Taking care of mental and physical health is both equally important. Practicing gratitude and journaling is ideal for mental well-being.
Weight gain during pregnancy is natural, hence focus on living a happy and healthy lifestyle. Weight is just a number, hence don’t let it affect you severely. On the other hand, make sure to monitor your weight gain during pregnancy with the help of a doctor and keep your calm and enjoy the pregnancy journey.
Also Read: Best Ways to Lose Weight Post Pregnancy