Weight gain during pregnancy is normal for a healthy mother and child. Gaining a little or too much can be harmful to both you and the baby.

Ideal Weight gain For Pregnancy

  • 13 to 18 kg for Underweight women.
  • 11 to 16 kg for Normal-weight women.
  • 5 to 11 kg for Overweight women.
  • If you are expecting a twin, then add 4 to 5 kg more in any category.

Weight Gain For Pregnancy is prevalent in most of the women without any problem. Some people struggle to gain weight during pregnancy.

Weight gaining becomes an issue because of digestion problems, body issues, morning sickness, or other medical reasons.

Gaining weight is as challenging as losing weight. It requires regular exercise, a balanced diet, and hard work. In this guide, we have covered all you should do to gain the right weight during pregnancy.

Keep in mind, do not try to lose weight during pregnancy.

1. Importance of Weight Gain for Pregnancy

Weight Gain For Pregnancy

The measure of weight gained during pregnancy is a significant factor for your pregnancy’s soundness and your and your child’s long-term health. Proper Weight gain by trimesters helps to keep the baby and mother healthy.

Gaining less than the suggested weight in pregnancy is related to conveying an excessively small and weak infant.

A few children brought into the world too little may experience issues beginning from breastfeeding. They have a high chance of getting ill at a very early age. It also impacts their growth by not meeting the milestones at the ideal age.

2. Risk of underweight in pregnancy

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It is not the case with every underweight woman, but it increases the risk of the followings:

  • A weak body can lead to miscarriage
  • Premature birth due to lack of proper nutrition
  • The low weight of the baby during birth
  • Gastroschisis because the baby’s stomach is not developed properly

3. Elements that can impact how much weight you gain 

  • How and what you eat.
  • How dynamic you are during your pregnancy and how much exercise you do.
  • Pregnancy-related side effects, for example, morning sickness.
  • Changes to your hunger, for instance, food carving and aversions.
  • Liquid maintenance, particularly in later pregnancy.

To maintain your weight during pregnancy, first, you must find out the reason for your underweight. It may be because of a lack of healthy food, over-exercise, stress, or being unwell.

4. Pregnancy Weight Gain breakdown

There is a common saying, ‘During pregnancy, eats for two.’ 

In case you are underweight before pregnancy, it’s recommended to gain a sensible measure of weight while pregnant. Without the additional weight, your child may be brought into the world smaller than usual.

Gaining weight is very important not only for your child but also for yourself. Here is a breakdown of where your weight will go.

  1. Baby – 3 – 3.6 kilograms
  2. Larger Breasts – 500 grams – 1.4 kilograms
  3. Placenta – 700 grams
  4. Larger uterus – 900 grams
  5. Increased blood volume – 1.4 – 1.8 kilograms
  6. Amniotic fluid – 900 grams
  7. Increased fluid volume – 900 grams to 1.4 kilograms
  8. Fat stores – 2.7 – 3.6 Kilograms

Gaining a lot of weight during pregnancy can expand your child’s danger of medical issues.

All through your pregnancy, the objective is to keep weight gain as consistent as conceivable. Your child requires a day by day nutrients that originates from what you eat.

If you are expecting a twin, weight gain will not be double. Weight gain will be faster, but overall, it will be around 4kg more.

It is typical for your weight gain to vary a little from week to week. If the difference is enormous, especially after the 24th week, it is a sign of complication. You should consult your doctor.

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5. Managing Pregnancy Weight Gain

A weight gain in pregnancy is dependent on the current weight of the mother. Here is the breakdown of managing weight during pregnancy.

Underweight

  • BMI below 18.5
  • You should gain 13-18 kg in nine months.
  • Weight gain should be 600 grams to 1.5 Kg a week in the first 12 weeks.
  • Weight Gain should be 600 grams to 1.2kg from the 13th week to last.
  • If weight gain is less than 500gram, then you should consult your doctor.
  • Consume 2300 calories per day in the first 12 weeks
  • Consume 2700 calories per day in 13-24 weeks
  • Consume 4600 calories per day in the last 12 weeks

Normal Weight

  • BMI 18.5 – 24.9
  • You should gain 11-16 kg in nine months.
  • Weight gain should be 400 grams to 1.2 Kg a week in the first 12 weeks.
  • Weight Gain should be 300 grams to 1kg from the 13th week to last.
  • If weight gain is more than 1 kg, then you should consult your doctor.
  • Consume 1800 calories per day in the first 12 weeks
  • Consume 2200 calories per day in 13-24 weeks
  • Consume 4100 calories per day in the last 12 weeks

Overweight

  • BMI of more than 24.9
  • You should gain 5-11 kg in nine months
  • Weight gain should be 400 grams to 800 grams a week in the first 12 weeks
  • Weight Gain should be 300 grams to 500 grams from the 13th week to last.
  • An increase of more than 600 grams in weight per week is time to consult a doctor
  • Calorie consumption will be depending on your weight

It is essential to monitor your weight regularly during pregnancy. You can gain a healthy weight by consuming the right food and doing exercises.

6. Pregnancy Weight gain Foods

Weight Gain For Pregnancy 2

Studies recommend that the most encouraging outcomes originate from the utilization of entire nourishment, including fruits, vegetables, entire grains, low-fat dairy, and lean meats. These may be advantageous toward creating a newborn child of suitable birth weight.

We have listed ten best foods you should consume for weight gain during pregnancy.

  • Milk – Milk gives excellent quality protein and essential calcium nutrition for your child.
  • Legumes – Legumes are wealthy in proteins. However, if you are a veggie lover or vegetarian, they likewise give essential iron, folic acid, and different supplements like fiber.
  • Citrus Fruits – Particularly orange is plentiful in Vitamin C and folic acid. Insufficiency of folic acid may cause neural defects. Another outstanding job of Vitamin C is to help in iron retention.
  • Green Leafy Vegetables – Particularly dull green ones like cauliflower, kale, leaves are wealthy in iron. Iron prerequisites are high during pregnancy to meet the developing needs of the embryo and maternal tissues.
  • Broccoli – This is another vegetable other than verdant green ones, which gives iron, beta carotene, Vitamin E and Vitamin K
  • Whole Grain Cereals – Entire grain like Brown rice, Millets should supplant the refined oats in pregnant women eating regimen. These are stuffed with supplements like iron, selenium, magnesium, and adequate fiber other than sugars.
  • Chicken – If you are a non-veg lover, you may incorporate lean meats like chicken/low-fat fish. Proteins found in these nourishments are of supreme quality. Slender meat/chicken/fish give proteins that help in cell and muscle development in the child.
  • Fish – Counting fish likewise has the upside of giving essential fats as omega-3 unsaturated fats. They are the best source of high-quality proteins and fat.
  • Egg – Eggs provide functional quality proteins and vitamins A, D, and minerals like iron, and so on. Eggs have the best protein (amino acid) profile, and thus the proteins present in it are taken as reference protein.
  • Nuts – Nuts like almonds, peanuts should be added to your balanced diet to give micronutrients like zinc, iron, copper, and folic acid.

You should include all these in your diet. You need a balanced diet plan. You cannot eat anything or everything you like.

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7. Exercises to Keep you Fit

Weight Gain For Pregnancy 4

If you are already doing regular exercise, you should continue that with some precautions. Doing 20-30 minutes of exercise every day at least thrice in a week will keep you healthy.

These five exercises during pregnancy will help you to gain weight.

Seated Cable Pull Downs 

During pregnancy, this is an excellent replacement for pull-down. Even if you were doing pull-ups regularly before pregnancy, switch to this.

Pulldowns work the same muscles in your back but with less stretch of your core muscles and abdominal skin and less risk of falling or pulling a muscle.

Seated Dumbbell Shoulder Press

Seating exercises are better in pregnancy. If you are having any back pain, you should not do this. If you are fit, then this is an excellent exercise to keep your arms and shoulder strength.

Incline Bench Press

During pregnancy, you should avoid lying flat on your back. Your growing uterus can pressure the central vein circulating blood back from the lower body, which can interfere with optimum blood circulation.

Reverse Dumbbell Lunges

Choose reverse lunges over forwarding lunges. It is good to get in the habit of transferring your weight to the back rather than the front.

8. Things to Avoid During Pregnancy

A balanced diet is a must for your weight gain plan during pregnancy. You may feel things will help you gain weight quickly, which is not so good for your health. You should avoid consuming them.

  • Sugar – Avoid the consumption of artificial sugar as much you can. Limit your sugar consumption to 25 grams or less in a day.
  • Fats – Saturated fats fall into the classification of “bad” fats. During pregnancy, avoid consuming saturated fats. The maximum you can have saturated fat is only 10% of your total calorie.  
  • Saturated fats are found in high-fat meats, entire and 2 percent milk, tropical oils (palm portion and coconut), spread, and fat. Saturated fats are typically stable at room temperature, in contrast to unsaturated fats.
  • Pineapple – Avoiding pineapple during pregnancy is a good idea. Pineapple contains a catalyst called bromelain. Bromelain might be liable for premature labor when present in your body in enormous amounts.
  • Dates – You should avoid having a date during pregnancy. Dates cause the body to warm up and may even prompt uterine constrictions. Dates are plentiful in vitamins and fundamental nutrients. It is better not to take any risk.
  • Papaya – Papaya can make your internal heat level shoot up, which is not acceptable during pregnancy.

The papain in papaya likewise assists with regularizing the menstrual cycle. While the period never occurs in pregnancy, seeping through the vagina indicates approaching premature birth or ectopic pregnancy.

Learn More About Pregnancy Weight Gain

Final Thoughts

Weight Gain For Pregnancy is significant. Weight gain is an indication of a healthy mother and child. You need to eat the right food and do the right exercise throughout your pregnancy to gain weight strategically.

Putting on weight gradually and consistently is ideal. Try not to stress if you do not put on any weight in the first 12 weeks. If you end up with a weight increase a little more or less, do not worry about it. Do not try to lose weight ever during pregnancy.

Avoid taking any risk with exercises you are not comfortable with it. Do not eat anything even if you are 1% suspicious about it.

You may have a craving for some junk food or anything that is not advisable for you during pregnancy. You can have a small bite of that but avoid overeating. Do you remember whatever you will do at this stage? It will create an impact on your child forever.

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