Healthy pregnancy weight gain Properly           

The measure of weight you gain during pregnancy is significant for the health of your pregnancy. It is crucial for the long term health of you and your child. We have covered all you need to know about healthy pregnancy weight gain. 

Weight gain less than suggested leads to the birth of an excessively little child. An infant brought into the world too small may experience issues beginning from breastfeeding. They may lack physical growth on time compared to other children. They are at danger of illness at an early stage of life.

Increasing more than the suggested measure of weight in pregnancy leads to having an oversize infant. It can prompt conveyance complexities, cesarean delivery, and obesity during youth. 

Increasing beyond what the suggested measure of weight can build the weight you clutch after pregnancy. It can also lead to obesity.  

What is a healthy pregnancy weight gain?        

Gaining proper weight during pregnancy is a healthy pregnancy weight gain. It varies from person to person, depending on your body type and current health.

Weight gain needs to be monitored week on week basis after the first trimester. In the first trimester, you may gain very little weight or no gain at all. It becomes crucial from the second trimester when the baby starts growing.

Weight gain will be different from the first pregnancy to the second pregnancy. It will be different in the case of twins or multiple pregnancies.

It will help if you change your food habits and lifestyle to maintain a healthy pregnancy. It will help if you eat the right things to gain the right amount of weight. Exercise and rest are both as important as the right food.

You should be aware of how much to gain at what time? What to do to gain the right weight? What type of nutrition will you need? We have covered all this for you in this article.

Recommended pregnancy weight gain 

Weight gain varies from body type:

Underweight

  • If your BMI is below 18.5, you are underweight.
  • Weight gain in the first trimester – 600 grams to 1500 grams
  • Weekly weight gain in the second trimester – 400 grams to 1200 grams
  • Weekly weight gain in the third trimester – 600 grams to 1200 grams
  • Overall weight gain in 9 months – 13 Kg to 18 Kg

Normal Weight

  • If your BMI is in the range of 18.5 – 24.9 you are normal weight.
  • Weight gain in the first trimester – 400 grams to 2000 grams
  • Weekly weight gain in the second trimester – 300 grams to 1000 grams
  • Weekly weight gain in the third trimester – 400 grams to 1000 grams
  • Overall weight gain in 9 months – 11kg to 16kg

Overweight

  • If your BMI is below 18.5, you are underweight.
  • Weight gain in the first trimester – 400 grams to 1200 grams
  • Weekly weight gain in the second trimester – 300 grams to 500 grams
  • Weekly weight gain in the third trimester – 300 grams to 500 grams
  • Overall weight gain in 9 months – 5 Kg to 11 Kg

If you do not gain any weight in the first trimester, do not worry. Weight gain is more crucial in the second and third trimesters. You can change your diet and lifestyle to gain weight.

Gaining more or less than recommended can lead to complications. Monitor your weight weekly and report to your doctor.

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Twin or multiple pregnancy weight gain       

If you are expecting twins or multiples, you will have significant weight gain. What would be the ideal weight gain for you with multiples?

If you are the average weight, you will gain 16 Kg to 25 Kg during pregnancy with multiples. 

You should increase somewhere in the range of 22.5 Kg and 28 Kg if you were underweight. You should gain between 14 to 23 Kg if you were overweight pre-pregnancy. 

If you are BMI is more than 30, you should pick up somewhere in 11 and 19 Kg. 

That is almost 50 percent more than a singleton pregnancy.

How much weight to gain according to trimesters        

Healthy Pregnancy Weight Gain 1

Weight gain is essential in pregnancy, and it happens gradually. The first trimester has very minimal weight gain. The second and third trimester is crucial for weight gain, a must for a healthy pregnancy. 

First Trimester

While the average weight gain during the first trimester is around 2 Kg, a few women lose weight due to Nausea and food aversion.

Weight gain as per body type: 

  • Normal Weight – 400 grams to 2000 in trimester
  • Underweight – 600 grams to 1500 in trimester
  • Overweight – 400 grams to 1200 grams in trimester

If you lose weight, do not take the stress. Weight gain is crucial in the subsequent trimester. 

Do remember, pregnancy is not an ideal opportunity to stop eating. It would be best if you eat healthy foods as much as you can.

Second Trimester

If you have lost the weight in the first trimester, this is the time to recover.

Weight gain as per body type: 

  • Average weight – 300 grams to 1000 grams weekly
  • Underweight – 400 grams to 1200 grams weekly
  • Overweight – 300 grams to 500 grams weekly

The expansion in your child’s weight will cause an increase in your weight. Your body will keep on expanding your blood and liquid volume, which includes weight. Before long, you will begin to feel your infant move.

Third Trimester

The Baby’s weight will increase as the baby will grow more in this trimester.

Weight gain as per body type: 

  • Normal Weight – 300 grams to 1000 grams weekly
  • Underweight – 400 grams to 1200 grams weekly
  • Overweight – 300 grams to 500 grams weekly

Ten Tips for Healthy Pregnancy weight gain   

  • Eat 5-7 small meals in a day. Consume nutrition-rich foods.
  • Folic Acid, Iron, calcium, and vitamins are essential to consume.
  • Add 2-3 servings of fruits every day in your diet.
  • Have healthy snacks in your diet. Always carry food with you.
  • If you are not able to eat correctly, add healthy juices in your diet.
  • Limit your caffeine intake. Do not stop caffeine consumption completely.
  • Do light exercise regularly. Do not make yourself tired with exercise.
  • Get plenty of sleep and rest.
  • Do not take stress. Keep yourself happy.
  • Monitor your health weekly. If you feel any abnormalities, report to your doctor.

1. Dairy And dairy products       

Healthy Pregnancy Weight Gain 2

Dairy products that are good during pregnancy are milk, cheese, and yogurt. They are full of supplements that help in your infant’s growth and development. Protein helps to build tissues while calcium and Vitamin D is good for bones and teeth. 

Regularly, 3 to 4 servings of calcium-rich nourishments are sufficient to compensate for 1,000mg of calcium prerequisite in a day. You can consume 2 cups of curds, 1 cup milk, 1 cup buttermilk, 1 cup yogurt, 1 cup pudding/custard, 1-ounce ground cheese, 1 ½ cups yogurt.

Dairy items are amazingly advantageous, yet not every one of them. You should avoid unpasteurized products since it could include harmful bacteria. Consequently, it is critical to check the name of items cautiously before you purchase.           

2. Protein   

Pregnant ladies need to eat around 70 to 100 grams of protein daily. Sometimes it varies as per the current body weight.

You can get proteins from:

  • A boiled egg gives you around 6 grams of proteins.
  • A skinless chicken breast has 26 grams of proteins. 
  • A glass of milk has 8 grams of proteins.

Not an enthusiast of eating so much meat and dairy? Plenty of vegetables are likewise wealthy in protein. For instance, a half-cup of lentils has around 9 grams. 

If you are not getting enough protein, you can consider protein powder. Protein powders can assist you with meeting your protein needs during pregnancy. Consult your doctor before taking protein powder.

3. Healthy fats

The American Heart Association (AHA) suggests that most of the fat comes from unsaturated fats. It has both polyunsaturated fats and monounsaturated fats, which are healthy during pregnancy. 

Focus on unsaturated fats to make up around 25 percent of your daily calories. In a 2,000-calorie diet, that is roughly 500 calories from fat. You can discover fat calories on the food name, close to calories. 

Aim for four servings of fat each day. It is around 14 grams of fat and 126 calories for every meal. You can get fats from avocado, mixed nuts, almonds, vegetables, and olive or sunflower oil.         

4. High Fiber Content 

Healthy Pregnancy Weight Gain 3

Fiber is a type of carbohydrate. It is significantly vital during pregnancy. You’ll require 25 to 30 grams of fiber each day during pregnancy. If you have a balanced diet plan, surely it will be a part of it.

If you are not consuming fiber, you should start now. Without much of a stretch, you can get the required fiber if your pregnancy diet comprises a blend of these four classifications: 

  • Fruit (apples, raspberries, pears) 
  • Vegetables (broccoli, peas, artichokes) 
  • Grains (brown rice, cooked grain) 
  • Legumes (dark beans, chickpeas, lentils)  

5. Nutritious Fruits    

During pregnancy, it is essential to eat nutritious food. If you eat junk food during pregnancy, you might be setting your infant up for a lifetime of bad food habits. 

Fruits and vegetables are nutrient-dense. At the point when you mix it up of them to your eating regimen, it ensures you will get most of the nutrients, minerals, and fiber you and your child need.

Fruits which are suitable for your diet during pregnancy is:

  • Pomegranate
  • Apple 
  • Kiwi
  • Sapodilla
  • Custard Apple
  • Orange
  • Avocado
  • Mango
  • Grapes

Fruits to avoid:

  • Dates
  • Papaya
  • Pineapple
  • Black Grapes           

6. Complex carbs 

Carbs give your body fiber and other vital supplements. During pregnancy, you should get a portion of your calories from carbs.

Whole grain bread, prepared potatoes with the skin, brown rice, and fruits contain substantial carbs. While fruit contains direct carbs because of its regular sugar, it has significant nutrients, minerals, and fiber that are useful. They can also be considered as superfoods.

The more mind-boggling a carb is, the more it will support a glucose level. It is imperative not to let glucose spike and drop for the day. Complex carbs will help this by forestalling spikes in glucose levels. 

Ladies who are pregnant ought to expend nine to 11 servings of complex carbs daily. The serving size of rice is around 1/3 of a cup, so it is essential to apportion any food. Half of your carbohydrate should originate from entire grains.

7. Regular Light exercise   

Healthy Pregnancy Weight Gain 4

Exercise is part of a healthy lifestyle. It would be best if you continued a regular light exercise during pregnancy. Do not push yourself—just do-little movements to keep yourself active.

You can do exercise, like walking, indoor cycling, swimming, etc. Make sure you do not exhaust yourself. It will help you to improve your postures. It also saves you from gestational diabetes. If you are having back pain, it will reduce with exercise.

If you were not used to doing exercise before pregnancy, it is an excellent time to start. Give yourself 20-30 minutes every day for exercise. You should do at least 2-3 hours of physical activity in a week to stay healthy.

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8. Plenty of rest  

Just like eating, you should sleep for two. You should spend 8-10 hours in a bed—at least 7 hours of sleep. Studies recommend if women sleep less than 7 hours, chances of C-Section are 4.5 times more.  

It would be best if you kept taking rest in a day. In the third trimester, take a break of 10-20 minutes after every 1-2 hours. Avoid any hard-physical activity.

You will face many challenges in sleeping like in the first trimester. You will have to go for pee frequently. You may experience leg cramps in the second trimester. In the third trimester, your belly will grow.

Slowly your body will get adjust to these challenges. It would help if you did not lose your calm. Try to adapt to the change and take a rest.

9. Avoid stress

During pregnancy, there is so much going on with your body. Sometimes, it makes you so much worried. You get tensed about your health. You start doubting your ability.

We have straightforward advice for you, do not take the stress. Try to deal with all challenges with a positive attitude. All those physical changes, back pain, and leg cramps are widespread.

Your attitude towards all these changes will make a difference. If you will take the stress and make yourself worried, it will have a negative impact. So, deal with all the challenges with a positive approach.

10. Stay happy      

Healthy Pregnancy Weight Gain 5

Being pregnant does not mean you cannot have fun. Keeping yourself happy is most important. Give yourself time, go out with your friends and family. Watch your favorite movies. 

Get a new dress for yourself, which looks beautiful on your big belly. Visit your favorite places. Do things which make you happy, like writing, cooking, creating art, or whatever makes you happy. 

Do you want to eat your favorite dish which is not healthy? You can have a small portion of it to keep yourself happy. Your happiness will keep you and your baby in a good mood and shape.

Learn More About Pregnancy Weight Gain

Happy pregnancy     

Healthy pregnancy weight gain is a sign of a healthy mother and child. Gaining weight more or less weight than recommended can be harmful. 

It will help if you gain the right weight. Eat nutrition-rich food like fruits and vegetables, drink plenty of liquid are crucial. Weight gain does not mean you can have junk food. Avoid them.

Doing exercise is helpful and essential. It will help if you keep doing simple activities like walking to keep your body active.

Rest is as essential as food and exercise. You need the right amount of rest as the delivery time comes closer. The sleep of 7-8 hours is a must with small breaks after every few hours in a day.

Keeping yourself stress-free even after all these changes in your body is a must. Do not take any stress, be mentally healthy, and deal with the changes with a positive attitude.

Pregnancy does not mean you cannot have fun. Go shopping, watch your favorite movie, and enjoy this feeling. Your happiness is now mattering to your baby too. Be happy and enjoy the pregnancy.

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