Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in
All rights reserved with siahmsr digital healthcare[siahmsr wellness]
Reviewed by SIAHMSR medical team.

Pregnancy weight gain

   Pregnancy is associated with increasing weight and fat deposition and it is quite common and normal. However, some mothers are worried about post pregnancy weight gain and appearing obese for a long time after delivery or childbirth. Here we are describing a few things related to pregnancy weight gain and the solutions to prevent it.

  Mostly the total weight gain of pregnancy is somewhere between 11.5 to 16 kilograms in mothers or pregnant women. How much weight a pregnant woman should gain during pregnancy is based on the body mass index (BMI) before pregnancy. BMI is a measure of body fat calculated from weight and height.

     According to CDC [ Centre for disease control and prevention] the optimum weight gain for underweight, normal weight , over weight and obese mothers  respectively are described in the table below.

Overweight women need to gain less than 4 to 11 kilograms depending on their pre-pregnancy weight. Underweight women will need to gain more weight, about 13 to 18 kilograms. Women should gain more weight if it is multiple pregnancy or more than one baby grows in the womb. Women having twins need to gain 16.5 to 24.5 kilograms.

   According to Medline plus a balanced, nutrient-rich diet, along with exercise, is fundamental to a healthy pregnancy. For most pregnant women, the right amount of calories is:

1,800 calories per day in the 1st trimester

2,200 calories per day in the 2nd trimester

2,400 calories per day in the 3rd trimester

   The process of normal weight gain during pregnancy is gradual.  The weight gain during the first trimester [1-3 months of pregnancy] is 1 to 2 kilograms and then 0.5 kilogram increases a week for the rest of the pregnancy. There are various other factors also determining pregnancy weight gain.  Most pregnant women gain between 10kg and 12.5kg , putting on most of the weight after week 20.

 Much of the extra weight is due to the baby growing in the womb, but the woman’s body will also start storing fat, as part of preparing the body for pregnancy. However, it is it's important that you eat healthily.

Pregnancy weight gain is due to:

Baby: 8 pounds (3.5 kilograms)

Placenta: 2 to 3 pounds (1 to 1.5 kilograms)

Amniotic fluid: 2 to 3 pounds (1 to 1.5 kilograms)

Breast tissue: 2 to 3 pounds (1 to 1.5 kilograms)

Blood supply: 4 pounds (2 kilograms)

Fat stores: 5 to 9 pounds (2.5 to 4 kilograms)

Uterus growth: 2 to 5 pounds (1 to 2.5 kilograms)

Pregnancy associated complications include :

Gaining too much weight can increase your risk of complications.

• Gestational diabetes:  In some pregnant women, glucose (sugar) in the blood remain elevated during pregnancy and causes gestational diabetes, which increases the risk of having a large baby. In some mothers it may cause diabetes later in life.

• Pre-eclampsia :  This is also found in some women, not in all  during pregnancy. A rise in blood pressure can be the first sign of pre-eclampsia; although most cases are mild and cause no trouble, it can be serious in some women progressing to a state called eclampsia. However mostly it does not happen in majority of women.

How to manage weight During Pregnancy?

Some pregnant women might be already overweight or fat while others gain weight during pregnancy quickly. Whatever be the situation, a pregnant woman should not try to lose weight during pregnancy choosing an unhealthy diet plan. “A well- balanced diet for pregnancy” should be followed strictly, irrespective of the weight. Certain nutrients are crucial for the growth and development of foetus [baby] as well as the health of pregnant women.

    It would be a wise choice to focus on eating the right kind foods and staying active. Underweight can affect both the mother and baby adversely.

However it is possible that a pregnant woman can make changes in the diet to get all the essential nutrients without gaining too much weight. A health care provider can help with planning a healthy diet.

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 Some healthy eating tips for pregnant women:

·       Fresh fruits and vegetables make good snacks. They are rich in vitamins and low in calories and fat. Eat snacks made out of whole grains.

·       Consume low-fat dairy products. Eat at least 4 servings of milk products every day. However, using skim, 1%, or 2% milk will greatly reduce the amount of calories and fat.

    Also choose low-fat or fat-free cheese or yogurt.

·        Avoid foods such as added sugar or artificial sweeteners as many sweetened drinks are high in calories. Read the label and watch out for drinks that are high in sugar. Substitute carbonated drinks with fruit juices.

·       Avoid junk-food snacks, such as chips, candy, cake, cookies, and ice cream. Consume fruits and nuts as snack.

·       Reduce saturated fats including saturated type of cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, lard, sour cream, and cream cheese etc.

     Eat healthy unsaturated fats such as olive oil, avocado, nuts and seeds, vegetable oil etc.

·       The understanding about right amount of calories[ given above in this article],  type of fat, and amount of salt in your food can help you eat healthier.

     The first trimester (or first three months) does not require any extra calories. Typically, women need about 340 additional calories per day during the second trimester (second three months) and about 450 additional calories per day during the third trimester (last three months).

·       Include more salads, soups, and vegetables.

·       Avoid fast food.

·       Avoid fried foods. Frying foods in oil or butter will increase the calories and fat of the meal. Use unsaturated vegetable oil such as olive oil, safflower oil etc.

·       Consuming foods by baking, broiling, grilling, and boiling are healthier, use lower-fat methods of cooking.

·        Practice moderate exercise, as recommended by the healthcare provider, may help to avoid weight gain as well as for providing wellness.

·       Walking and swimming are generally considered as safe, effective exercises for pregnant women. But they are contra indicated in some high risk pregnancies. Therefore always discuss with your obstetrician or healthcare provider before starting any exercise program.

 written by dr sanjana vb[ copyright ]

 References

1.    https://medlineplus.gov/ency/patientinstructions/000603.htm

2.    https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm