What do you need to do to weight gain during pregnancy?
Babies are the cutest and purest creatures the world gets to see. Have you ever seen a healthy mother and an even more robust, beautiful baby and wondered how this was achieved? Or are you an expectant mother with looking to give your child the best from the very start? And what is the importance of Weight Gain During Pregnancy?
Whatever your story is, you can get your answers here. Having a baby is a lot of work on a woman’s body, and great care must be taken to ensure the health of both parties.
If you are already pregnant or hope to be and you think it’s too late to make the right and healthy food choices, don’t worry, it is never too late to start eating healthy.
How Much Weight is Healthy?
Naturally, every woman will gain a little more weight, and I’ll try to make a rough break down for you later. On average, women tend to get an extra 11 to 16 kg, which is 15 to 25% of their body weight.
There is a medically advised healthy weight gain margin for women who wish to get pregnant. It says that for those who are higher in weight, weight gain during pregnancy should be between 4kg to 9kg, for women who have very low-weight, healthy weight gain should be between 16 to 20kg. For women expecting twins, it’s healthier to gain a weight of 10 to 25kg depending on your pre-pregnancy body weight.
What Makes Up the Extra Weight?
I promised to give a rough sketch of what your extra body mass will consist of. Your body mass is not all Fat; although that is included, there are other necessary things your body needs when creating a child.
You won’t gain all the extra weight at once, but you should expect to reach something of that size when you are in your last trimester. If you follow these steps then you should have a smooth weight gain during pregnancy.
- Depending on the outcome of your baby at its final growing stage you should have an added weight of 3 to 4kg
- Stored up blood which will be useful for you during labor will weigh about 3 to 3.5kg
- Stored body fluids, which will be helpful during and after birth, constitute a weight of 1.8 to 2kg.
- Due to milk formation, your breasts will be enlarged making up a weight of 0.9to1kg
- To carry the mass of your baby, your uterus will have to grow to add a weight of 0.9to1kg
- Your baby will be surrounded by amniotic acid, which will weigh about 0.9 to 1kg.
Read Also: Why Rapid Weight gain Early Pregnancy is Important
How to Weight Gain During Pregnancy?
The best thing you can give to your child as a mother is an intense preparation for the world. As a mother, your primary responsibility is to your baby, and then yourself, both of you are linked, and if you neglect one for the other, both will suffer.
Do not be revived by the myth of less weight equals a more comfortable pregnancy and labor; in truth, you can be putting your life and your kid(s) at risk. That is the reason weight gain during pregnancy in a healthy way is most important.
As a pregnant woman, you need an extra calorie intake of 300 to 500 making a total of 2300 to 2500 daily calories. But to achieve that, one needs to take care not to eat unhealthy foods, what will happen when you feed on junk will be that your child(ren) will take out the available nutrients in the food and then turn to your body’s nutrient storage for its needs. You, as a mother, will end up hungry and stuffed with unnecessary Fat. A proper and nutritious breakfast works wonders.
Go for all classes of foods, eating a moderate portion five to six times daily. You don’t exactly need to eat double your regular piece because you are pregnant, you have to eat enough to satisfy you as well as your child. And thus in the process, you will have weight gain during pregnancy pretty easily.
Read Also: Why Weight Gain in Early Pregnancy?
Types of Food to Weight Gain During Pregnancy
Eating right is very important to you and your child, so it is best to take as much as you can from every class of nutrients to weight gain during pregnancy. Take proteins for their duties in cell development and production of blood; there will help in the formation of your child’s brain a well as tissues. Foods also play a crucial role in the second pregnancy too.
Take carbohydrates because of their energy component, which is useful for your child’s growth. Take in milligrams 1,000 of calcium because they not only ensure bone and teeth formation; they help in muscle contraction, nerve functioning while regulating body fluids.
Take in milligrams 27 of Iron because of its duty of red blood production and increase. Take Vitamin A to gain healthy skin and sight for your baby. Take Vitamin C for healthy teeth, buds, and bones. Take Vitamins B6 & 12 for the formation of the red blood cells and a healthy nervous system.
Take Vitamin D for proper absorption of calcium to weight gain during pregnancy. Take Fat to help store up the necessary energy. Take Folic acid for the production of blood and protein as well as for the maintenance of enzyme function.
Keep in mind that folic acid is useful in preventing brain defeats as well as spinal defects like spinal Bifida. So ensure that you take 0.6 to 0.8 milligrams daily. You can also make it regularly before conception and consistently until after 30 days of pregnancy. Also, take a lot of whole grains, legumes, and fruits.
For proteins, legumes and calcium take:
- Well cooked meat
- Lean beef
- Well cooked fish or seafood
- Kidney beans
- Black beans
- White beans
- Fully cooked eggs
- Pasteurized cheese
For carbohydrates and whole grains take:
For vegetables, Folic acid and Iron take:
Read more: Foods To Reduce Pregnancy Swelling
For Fruits take 5 milligrams of any:
- Kiwi fruit
Foods to Avoid for weight gain during pregnancy
When pregnant, it is best to avoid certain foods:
- Avoid all forms of Alcohol
- Excess junk food
- Unwashed foods
- Uncooked or half-cooked fish, seafood and meat
- Raw eggs of all sorts
- Sprouts like clover and radish
- Unpasteurized milk and cheese
- Soda and excess sugar
- Apple cider
- Mercury filled fish like swordfish
Read Also: 4 Tips For Pregnancy Weight Gain Last Month
Will These Prevent Pregnancy Discomforts?
All women experience some level of discomfort when pregnant ranging from nausea to gas and constipation. No matter how well you eat right, you will experience these symptoms, but you might have them mildly. If you follow a healthy way to weight gain during pregnancy, then you should not get any discomfort. But, if any then immediately consult with your gynecologist.
Pregnancy Weight Gain Facts
Weight gain during pregnancy is something that you need to consider. It can contribute a lot to the healthy childbirth that you can experience. However, it is important to pay special attention to numerous facts when you are trying to ensure weight gain during the pregnancy period. Here are some of the most prominent factors out of them.
If you are a healthy woman, you need to think about adding around 25 to 35 more pounds to your body weight during the pregnancy period. It can help you to ensure a healthy delivery to a baby.
Even if you are an obese woman, you need to think about gaining around 11 to 20 pounds in body weight. Along with that, you can receive much-needed assistance with gaining weight.
The Right Nutrition is Key
You should never gain weight through unhealthy methods during pregnancy. It is important to pay special attention to nutritious food items and make sure that you consume only them to gain weight during pregnancy times.
Then you will be able to receive much-needed support and assistance with gaining weight in an effective manner. Then you will be able to cater to the nutritional requirements of the baby as well.
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Distribution of Average Weight Gain During Pregnancy
It is better if you can pay attention to the way how your weight will be distributed after pregnancy.
- Around 7.5 pounds of weight will be held by your baby
- Around four pounds will contribute to increased fluid volume
- Around 1.5 pounds will be the weight of the placenta
- The increase of breast tissues will contribute to your weight gain of around 2 pounds.
- Around 2 pounds will be from the enhancement of the size of the uterus.
- 2 more pounds will be from amniotic acid.
Learn More About: Pregnancy Weight Gain
FAQs for Weight Gain During Pregnancy
How much weight gain during pregnancy is Normal?
This depends based on your current body weight. If you are a healthy person, you need to aim for a weight gain of around 25 to 35 pounds. If you are underweight, you need to focus on increasing your body weight by around 40 pounds in a healthy manner. Likewise, obese women can also think about increasing overall body weight by around 10 to 20 pounds during pregnancy.
Is weight gain important during pregnancy?
Yes, weight gain is something that is extremely important during pregnancy. If you haven’t achieved the right level of weight, you will not be able to bear the weight of the baby that you are giving birth to. This can eventually lead you towards numerous complications that are related to childbirth.
On the other hand, you should also understand that failing to achieve the recommended weight will make you end up giving birth to a child that is too small. This will enhance the risk factor associated with illnesses.
How much weight should I have gained at 20 weeks pregnant?
You need to make sure that you have gained at least half of the recommended weight gain amount by the 20th week. That’s because your baby is going to go through a rapid development after 20 weeks. Hence, you need to make sure that your body is ready to provide support and assistance needed for the rapid development of the baby. That’s why you need to pay special attention to the fact of gaining bodyweight.
What is the ideal weight Gain During pregnancy?
The ideal weight for pregnancy varies from one person to another. You will be able to end up with the ideal weight for pregnancy when you add the recommended body weight gain to the current weight. This can make you end up with effective results at the end of the day and you will fall in love with what you are receiving. Regularly workout to stay fit.
What causes rapid weight gain During pregnancy?
Your body will naturally cater to rapid weight gain during pregnancy. That’s where you will have to experience a natural gain in weight. In addition to that, you should also consider that the food that you consume during pregnancy will be able to contribute towards the rapid weight gain that you have to experience. It is completely natural to gain weight while you go through pregnancy and there is no need to worry about anything.
At a Glance
Weight Gain During Pregnancy is okay and even useful for both you and your child. Eating well will ensure that you do not suffer from illnesses like gestational diabetes or Pica, which is craving for bad things. Pica is caused due to a lack of Iron in pregnant women, which can further lead to anemia. Eating well can also reduce the need for CS and premature birth or low weight of your baby.
But eating well doesn’t mean eating junk all the time. Choose the right foods for you and have them regularly to healthy gain weight. Remember that diets high in protein are proper for you and your child and that Omega 3 Fats, as well as Folic acid, are essential.
Do not, however, deprive yourself of taking a few junk food when you crave them as long as they do not hinder you from eating a healthy diet. Also Drink lots of fluids, water, soup, tea, and have healthy snacks near you, like dried fruits. With these, you can be sure to put on a suitable weight when pregnant. I hope and wish best for your weight gain during pregnancy.