Weight during pregnancy: norms and deviations. How not to gain weight during pregnancy

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

What should be the weight during pregnancy? It interests every mother. Many people worry not only about the full development of the baby in the womb, but also about their own figure. Why it is so important to eat right, and what a deficiency or excess weight gain can lead to when carrying crumbs, we will consider in the article.

Where does excess weight come from

Weight gain during pregnancy is quite normal. But the increase in each woman is determined by many factors. Moreover, the set of kilograms depends on the initial data of the expectant mother. From whether a woman was slim before pregnancy, whether active sports were present in her life, food preferences - all this plays a major role. But the growth and size of the fetus is of paramount importance.

What extra pounds are formed from

Normal weight during pregnancy can allow an increase of about 13 - 14 kg. Consider what is included in this figure:

• an average baby weighs about 3-3.5 kilograms;
• womb canreach a weight of 1 kg;
• amniotic fluid is also about 1 kilogram;
• afterbirth weighs 0.4-0.5 kg;
• circulating blood volume increases by 1.2-1.5 kilograms;
• extra liquid is 1.5-2.7 kilograms;
• fat deposits required for bearing a child range from 3 to 4 kg;
• mammary glands increase by an average of 500 grams.

The result is from 11.6 to 14.7 kilograms of excess weight.

Thus, supporters of the opinion that in a great position you need to eat for two, you can see how wrong their statement is. For the first trimester of pregnancy, it is enough to increase the caloric content of the diet by 200 units, and starting from the 20th week, by another 300 calories, then the baby will receive all the necessary nutrients.

And remember that excess weight gain during pregnancy affects not only the he alth of the woman, but also the baby.

What determines the increase

Several factors affect weight gain, that is, if a girl was very thin before conception, then she will acquire additional kilograms faster. Overweight women who have always kept their weight in check with an optimal diet and regular exercise also run the risk of quickly gaining additional mass. What's more, tall women can put on more pounds than short or average women.

If the pregnancy proceeds safely, then the weightduring pregnancy will increase in any case. A huge number of processes take place in the body of the expectant mother, such as an increase in the uterus, amniotic fluid, the volume of circulating blood, breasts and the creation of additional body fat. Additional supplies are needed to provide everything the baby needs in case of an emergency. The resulting roundness becomes noticeable even without weights, but it should be noted that not all mothers gain weight in the same way.

A large fetus additionally affects the volume of the placenta, which will be much heavier than with the average weight of the baby. Puffiness is a frequent companion of pregnancy, which also fundamentally shifts the arrow of the scales upwards.

Toxicosis, followed by weight loss during pregnancy, can also play a cruel joke and become a companion of rapid weight gain in the second trimester.

Polyhydramnios also leads to an increase in the indicator on the scales. Age makes itself felt, and the older the expectant mother, the more extra pounds she can gain while waiting for the crumbs.

Changes in weight by trimester

For the first 3 months, the expectant mother gains no more than 2 kg. But if there is a state of toxicosis, then a woman can lose weight altogether.

The second trimester accompanies weight gain during pregnancy, as the baby begins to grow rapidly at this time. In the first weeks, only the formation of the unborn baby is laid. Therefore, the body weight of the expectant mother does not change much during the first 3 months.

In recent monthsall required kilograms are collected. The norm of weight during pregnancy of a he althy mother is an increase in body weight by 10-16 kg, depending on the initial size. On average, from 12-15 weeks there is a weight gain of 300 grams per week, from 25-30 already 500 grams.

The most important thing is that the weight during pregnancy is gained steadily. The presence of a sharp increase or loss is not a good sign for the expectant mother and child. Therefore, antenatal clinics regularly carry out control weighing at each appearance.

BMI based scores

Before registration, the doctor is always interested in the size of a woman before conception. This is necessary in order to know the limit values that will have to be guided by during the observation of a woman.

The rate of weight gain during pregnancy by weeks primarily depends on the initial weight and height of the mother. What should be the optimal result based on the calculation of BMI (weight before conception divided by height in meters squared)?

A reading below 20 indicates underweight. According to studies, women of this physique gain a little more than the average type. The norm for them is from 13 to 16 kg.

Girls with a BMI between 20 and 27 with a normal body weight should gain no more than 14 kg during pregnancy.

Expectant mothers with a score of 29, indicating the stage of obesity, should keep their weight under strict control. Since these women are at risk. The optimal increase for them is 7 kg.

Risks of being overweight or underweight

Normal weight during pregnancy should correspond to the above values. If there are deviations up or down, this may lead to complications.

Girls who are very thin, in the absence of an optimal set of kilograms, may face premature birth. And the baby in this case can be born with a low body weight, which means that the state of he alth is not very good. Moreover, such troubles as anemia and anemia can also become unpleasant companions in this case. To avoid such risks, future mothers with a body mass index below 18 need to eat properly and in a balanced way so that the body receives all the necessary micro and macro elements, as well as vitamins.

Overweight girls can face high blood pressure, gestational diabetes, and in the worst case, preeclampsia. Moreover, the fair sex with overweight gives birth much more difficult than slender mothers.

It should be noted that overweight girls should not go on a diet. In this case, restrictions can lead to the fact that the fetus does not have enough important nutrients. This may not have the best effect on he alth. Fat moms should prioritize he althy foods and visit their prenatal gynecologist regularly.

And remember that a balanced diet contributes to optimal weight gain and provides the baby in the womb with all the necessary nutrientssubstances.

Nutritional recommendations for staying in shape

How not to gain weight during pregnancy? The recipe for maintaining the body always boils down to the same principle: proper nutrition and regular exercise. By the way, women planning pregnancy are no exception in this chain.

Main recommendations:

1. Full and balanced nutrition. Try to eat small meals about 5-6 times a day.
2. Eliminate simple carbohydrates or at least reduce their consumption to a minimum. These are sweets, pastries and drinks that contain sugar.
3. Include porridge in your diet. They are rich in fiber, which has a positive effect on the functioning of the intestines, and vitamins necessary for the proper development of the baby.
4. Avoid smoked and cured meats, and if possible, all preservatives. Replace with stewed or baked diet meats and fresh vegetables.
5. Reduce pasta and potatoes to a minimum.
6. As for snacks, it is better to give preference to fruits or light curds and yogurts. Avoid sandwiches and buns.
7. In order not to overeat and not get extra pounds during pregnancy, install a handy application on your smartphone and write down what you eat during the day.

As for the menu for weight loss during pregnancy - if the gynecologist allows fasting days once a week, then they will only benefit with excess weight gain.

Keep your appetite undercontrol

How not to gain weight during pregnancy, you ask. Very often, body weight during the gestation period grows because most girls believe that it is necessary to follow their desires about “eating something very tasty”. The rest, every morning, jumping on the scales and seeing the increased numbers, try to limit themselves to the maximum in something else. Both behaviors are fundamentally wrong.

You should never starve and overeat. Plan your diet in advance, including only wholesome and he althy foods. Try to eat small meals throughout the day, about 5 or 6 times. Buy yourself a small plate that will accompany you all 9 months and eat only from it. Then excess weight does not threaten you.

Approximate menu for the week

In order not to get overweight, expectant mothers need to adhere to the correct and complete menu.

Based on such an indicator as the rate of weight gain during pregnancy by week, consider the approximate diet:

1. Breakfast. Be sure to eat cooked porridge. You can add lean cookies or cereal with a small piece of cheese. Drink porridge with green tea or fruit juice. Sometimes you can make pancakes or pancakes with whole grain or oatmeal flour with minimal added sugar.
2. For lunch, you can eat fruit, such as apple, pear, banana, etc.
3. Lunch should consist of a light soup with meat and vegetables. Ideal for garnishwill be buckwheat or rice, stew or baked meat with vegetables.
4. For an afternoon snack, give preference to cottage cheese casserole or cheesecakes. If you are not a fan of dairy products, then make a vegetable salad dressed with olive oil.
5. Dinner - fish with vegetables, light porridge with fruit or lazy dumplings.

Expecting moms shouldn't skip meals. It won't bring anything good. Remember to eat small meals.

Physical activity

In order for the weight during pregnancy (by weeks) to always be within the normal range, it is necessary to engage in light sports exercises and training.

The best option for expectant mothers is hiking. They will not only charge you with positive vigor, but also improve blood circulation, which has a positive effect on the saturation of fetal tissues with oxygen.

Very popular all kinds of training among pregnant girls, such as swimming and yoga. The main thing is to focus on the general condition during exercise. Do not perform exercises that involve the muscles of the abdominal cavity.

Strictly prohibited

In the diet of a pregnant mother, alcohol should be completely excluded, even in small quantities. Limit the consumption of coffee drinks, spicy dishes with spices. Also, avoid eating exotic fruits and foods you haven't tried before.

You should not load the body with strong physical exertion, pursuing such a goal as losingweight during pregnancy. Measure is important in everything. Slow walks in the park or sports sections for girls in position will help maintain a stable increase. And after giving birth, with the right approach, you can easily lose those extra pounds and put your figure in order.

And remember that you should never panic if the norm of weight during pregnancy is exceeded by 3 or 5 kg. Do not forget that each person is individual, and there are deviations in one direction or another. Follow your doctor's advice.