Sometimes cheerful, and sometimes exhausting, pregnancy brings different experiences. One of them is weight gain. Perhaps for once in your life, weight gain will make you happy and those extra kilos will not be a cause for concern. It’s normal to gradually gain weight during your pregnancy as your baby grows. In fact gaining weight during pregnancy is considered to be necessary and indicative of baby’s development.
Moderate weight gain is normal as the growth of baby is dependent on it. Pack on way too many kilos and you increase your chances of gestational diabetes, hypertension and complications during labor and delivery. Pack on too few, and you’re at an increased risk for a baby who’s born too soon or too small (or both) along with other pregnancy complications.
So how much weight gain is just right? Here’s a guide to keep your weight gain worries aside.
First Trimester
In the initial first 3 months of your pregnancy, women need to put on too much weight. An ideal weight gain is 0-2kgs. If you are experiencing morning sickness, nausea then you might even loose some weight which is not a concern to worry. You will cover up in your second and third trimester. So, ‘eating for two’ in the initial months is a pure myth. Have small, frequent meals with more fruits, vegetable and fluid intake in your diet. This will take care of a healthy growth for your child.
Second Trimester
In this phase, steady weight gain is essential for baby’s growth and development. Ideally mother’s body should gain 1-2kgs monthly. Now, you can eat a little more but be careful with your calorie intake. Avoid as much as processed food and focus on healthy eating habits. Keep away those junk food cravings as they will be stored as fat and it will be difficult for you to lose weight post pregnancy.
Third Trimester
In this gain three to four pounds (about 1.4 to 1.8kg) a month. Building up vitamin K stores – which help blood to clot – with foods such as banana, potato skins, Brussels sprouts, prunes and cabbage, is important this trimester.
Body Mass Index (BMI)
Pregnancy weight gain recommendations vary depending on whether you’re underweight or overweight to begin with. The best way to work this out is by calculating your Body Mass Index (BMI).
To do to this calculation divide your pre-pregnancy weight (in kilograms) by your height squared (in metres). Then look at our pregnancy weight-gain chart, below, and see what’s the recommended weight gain for you:
BMI below 18.5 (underweight) – aim to put on 12-18kg
BMI 18.5-24.9 (normal) – aim to put on 11-16kg
BMI 25-29.9 (overweight) – aim to put on 7-11kg
BMI above 30 (obese) – aim to put on 5-9kg
On an average, a woman’s overall weight gain during pregnancy ranges between 8 – 20 kg based on her body type and diet. More that weight gain focus on what you eat as it will be the building block for your baby. By exercising, eating well, and staying within your guidelines for weight gain, you can significantly boost your chances of having a perfectly healthy pregnancy and delivery.