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You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Gaining Right Weight during Pregnancy

Gaining Right Weight during Pregnancy


Gaining right weight during pregnancy is important to avoid complications during pregnancy. Read on to find tips for maintaining right weight during pregnancy.


As the saying goes, you do not need to eat for two when you are pregnant. You just need to eat healthy, balanced diet that will help your baby get the nutrients needed to grow at a healthy rate. Your present weight decides the amount of weight you shall gain during pregnancy. If you are overweight, you are allowed to put on less than someone who is underweight. If you gain too much weight, it will be hard for you to transform back to original after your baby is born. Try to reach a
healthy weight during pregnancy so that you and your baby both stay healthy.


How Much Weight Gain is Normal?

It is always better to discuss with your gynecologist about how much weight you should gain. Generally, if your weight is average, then you should gain 25-35 pounds during pregnancy. Do not gain more than 15-25 pounds if you are overweight or less than 28-40 pounds if you are underweight. If you are obese, then you should gain only 11-20 pounds more.


How to Gain the Right Amount of Weight?

Gaining the right amount of weight can be done in three stages.

Stage 1: Normal Weight Gain
  • Your doctor will check your health situation and according to your body size and height, he or she shall let you know the appropriate weight gain during your pregnancy.

  • You should also distribute the weight gain during each trimester of your pregnancy. You should gain 2-4 pounds in total in the first trimester, followed by 1 pound weight gain per week.

  • Remember that all the weight gain during pregnancy is not stored as fat. About 8 pounds of your weight gain will be your baby, then few pounds for your placenta, amniotic fluid, breast tissues, increased uterus, and also larger blood supply. Only 5-9 pounds of weight gain is stored as fat to help you with delivery and breastfeeding.

  • Ask your doctor to break down your daily calorie intake for an easy weight gain.

Stage 2: Gaining More Weight

  • Eat a healthy, balanced diet and break your diet into 5-6 small meals every day.

  • Choose wholegrain varieties, such as brown rice, pasta, wholemeal bread, etc.

  • Consume at least five portions of fruits and vegetables every day.

  • Eat meat excluding liver, fish, eggs, pulses, peanut butter, etc. to add on protein and healthy calories.

  • Do not resist cheese, crackers, ice creams, yogurt, dried fruits and nuts for quick snacks to boost your weight gain.
Stage 3: Slowing Weight Gain
  • Choose healthier and low-fat options, avoid condiments and regular dressing, and avoid deep-fried items to help you with the right amount of weight gain during pregnancy.

  • Switch to skimmed milk or low-fat cheese.

  • Avoid food or drinks that are high in sugar or intake them occasionally only in small proportions.

  • Choose water and fresh natural fruit juices over colas or other sweetened beverages.

  • Limit your salt intake as salt increases fluid-retention in your body.

  • Avoid snacks having empty calories and no nutrition, such as cakes, candies, and chips.

  • Switch from frying foods in oil to baking, grilling, boiling, or broiling.

  • Do not forget to ask your doctor about the types of exercises best for you. Try aquanatal yoga, Pilates, pregnancy yoga classes, etc. Regular exercise helps you gain a healthy weight.


What if You Gain Too Much Weight?

Mostly, you have to wait until your delivery if you have gained more than what is recommended. You must be careful because too much weight gain can make your baby grow large causing complications during labour and increasing the risk of cesarean delivery or premature birth. You can increase the risk of gestational diabetes and preeclampsia for yourself. So have a control in your weight gain and enjoy the pregnancy in a healthy way.


How much weight gain is ideal during pregnancy? How to gain a healthy weight during pregnancy? What are risks associated with too much of weight gain during pregnancy?
Discuss here.

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