Pregnancy is an important time in every mom's life because of waiting for a new baby and the mental, physiological, and physical changes in her body. One of the big changes is weight gain during pregnancy, and how much you gain is very important for your and your baby's health now and later.
Learn with us about pregnancy weight gain guidelines and the steps you need to take to get the right weight for you.
How much weight should you gain during pregnancy?
How much weight you should gain depends on your body mass index before pregnancy...
What is body mass index?
It’s a measure of body fat based on your weight and height.
Calculate your body mass index and weight category using your weight before you got pregnant.
How do you calculate the Body Mass Index (BMI)? And why?
It’s calculated like this: BMI = height in meters x height in meters / weight in kilograms. After you know your weight, find the right tool to check if your weight is normal or overweight. It’s important to know your weight before pregnancy so you can track the allowed weight gain during pregnancy.
You can find out the proper weight gain for you with these points:
A- If you’re pregnant with one baby:
1- If your weight before pregnancy shows underweight (BMI less than 18.5): your weight gain should be between 12.37 and 18.18 kilos.
2- If your weight before pregnancy is normal (BMI from 18.5 to 24.9): your weight gain should be between 11.36 and 15.91 kilos.
3- If your weight before pregnancy is overweight (BMI from 25 to 29.9): your weight gain should be between 6.82 and 11.36 kilos.
4- If your weight before pregnancy is obese (BMI 30 or more): your weight gain should be between 5 and 9.9 kilos.
B - If you're pregnant with twins:
1- If your weight before pregnancy (in underweight cases: BMI less than 18.5) your weight gain should be between 22.37 and 28.18 kilos.
2- If your weight before pregnancy (in normal weight cases: BMI from 18.5 to 24.9) your weight gain should be between 16.82 and 24.5 kilos.
3- If your weight before pregnancy (in overweight cases: BMI from 25 to 29.9) your weight gain should be between 14 and 22.73 kilos.
4- If your weight before pregnancy (in obesity cases: BMI equal or above 30) your weight gain should be between 11.36 and 19 kilos.
Recent studies found most women during pregnancy gain more weight than recommended (48%), fewer gain just the right amount (23%), and some gain less than needed (21%).
An example to illustrate weight gain during pregnancy:
If you weigh 50 kilos (thin), your weight after pregnancy will be 62 to 68 kilos. If your weight before pregnancy is 65 kilos (average), after pregnancy it will be 76 to 80 kilos. If you weigh 90 kilos (obese), your weight gain will be 95 to 99 kilos.
Why is it important to gain the recommended weight during pregnancy?
First :-
When a pregnant mom gains more weight than recommended: it can lead to giving birth to a large baby, complications during pregnancy and delivery like cesarean section, childhood obesity, and extra weight you keep after birth (obesity), which affects your health and appearance.
Second :-
When a mom gains less than the recommended weight during pregnancy: it leads to giving birth to a smaller baby, below normal size, who may have trouble starting breastfeeding and is more likely to get sick or have growth delays.
What steps can you take to reach the recommended weight (that's right for you during pregnancy)?
1- Keep regular check-ups with your doctor to know the right weight gain goals for you from the start and throughout the pregnancy.
2- Track your weight gain regularly during pregnancy and compare it to the healthy recommended levels shown in the table above.
3- Eat a proper, balanced diet with whole grains, veggies, fruits, low-fat dairy, and lean protein.
4- Use a good app to track the right calories for each stage of your pregnancy.
5- Most foods are fine during pregnancy but check with a specialist to know what’s best and what to avoid, and to get more info on safe eating during pregnancy.
6- Cut back on added sugars and solid fats found in things like soda, sweets, fried food, full-fat milk, and fatty meats.
7- Know your calorie needs. Usually, the first trimester doesn’t need extra calories. In the second trimester, you need about 340 extra per day, and in the last three months, about 450 extra per day.
8- Do moderate aerobic exercise for at least 150 minutes a week (about two and a half hours), like brisk walking.
150 minutes might sound tough but you can split your activity into 10-minute sessions. If you exercised before pregnancy, like weightlifting, you can keep going with a trainer.
(Physical activity during pregnancy is safe and healthy. It’s important for your health and weight. Check with your doctor for any activity limits. Work with a sports trainer during and after pregnancy to stay healthy and get back in shape after birth).
Here are five tips to regain weight after childbirth :-
First, you should know no two women are the same. Since birth, our bodies differ some from each other. When you feel ready to start exercising to get your figure back, you must wait until full physical healing is done. Your body has to be able to handle the physical demands of exercise. Keep up with doctor checkups to decide the right time to start, which often ranges from six weeks to six months. Don't jump straight back into your old workout routine. Do this gradually. So stick to these points:
1- Choose the right time :-
The right time is decided with a specialist. It's better to start with light cardio exercises. If the birth was natural, you might need six weeks. But if it was a C-section, you'll need 10 to 12 weeks depending on the doctor’s advice.
2 - Listen to your body :-
Don’t start with high intensity workouts because you’ll find your body isn’t as strong. Start slow to build strength. Best beginner exercises are bodyweight routines like squats, wall sits, pelvic floor exercises, and deep breathing. These are great for starting out.
3 - Avoid anything intense :-
If you used to do HIT workouts, it's best not to start them yet until your energy is back. Your joints are more flexible due to a hormone called Relaxin that’s at high levels right now. This makes joint injuries more likely. So don’t do hard moves yet. You can try cycling as a simple cardio exercise. If you like weightlifting, it’s better to start with light weights and increase gradually.
4 - Ignore the scale :-
Don't stress about the scale right now because many things affect you and your weight. For example, breastfeeding amount, full meals, how much sleep you get. All these factors plus stress, hormones, and energy levels matter. So instead of focusing on the scale, focus on strengthening your body and tracking how your clothes fit.
5 - Take time to build strong bonds :-
This is precious time you can't replace. So instead of worrying about your weight, focus on bonding with your little one. These moments are priceless. Take one day a week for exercise and enjoy time with your family (give yourself time to heal and recover).
