– Learn why gaining weight during pregnancy is important, from securing your baby’s healthy growth to ensuring your proper post-pregnancy weight shed.
– Eating for two is not the answer to keeping a healthy pregnancy weight
– Employ healthy living habits to support your baby’s health, control your pregnancy weight gain, and make it easier to lose weight after pregnancy
Here’s What You Need To Know About Pregnancy and Weight Gain
During the first three months of pregnancy, aka the first trimester, a good number of mamas won’t gain much weight as a result of vomiting, nausea and early morning fever.
In fact, it’s normal to only gain between 1-4 lbs in your first 3 months.
Adding extra weight starts to become more important during the second and third trimesters— especially for underweight women.
At these stages, you’ll gain approximately 1 pound every week until delivery.
In the Juna App, we provide key nutrients for every week of your pregnancy and recipe ideas to incorporate those nutrients into your daily routine. You can sign up for the app here.
Here is a general healthy pregnancy weight gain guide for Moms:
- – Normal weight (BMI 18.5 to 24.9) 25 to 35 Ibs.
- – Overweight (BMI 25 to 29.9) 15 to 25 Ibs
- – Underweight (BMI less than 18.5) 28 to 40 Ibs
- – Obese (BMI 30 or more) 11 to 20 Ibs
For Moms with Twins or Multiple Babies
If you’re carrying more than one baby, you’re probably going to gain extra pounds than recommended. Here is a general healthy weight gain guide for women carrying multiple babies:
- – Normal weight (BMI 18.5 to 24.9) 37 to 54 Ibs. (17 to 25kg)
- – Overweight (BMI 25 to 29.9) 31 to 50 Ibs. (14 to 23kg)
- – Obese (BMI 30 or more) 25 to 42 Ibs. (11 to 19kg)
Do I Really Need To Gain Weight?
Yes! It can be difficult to imagine yourself gaining weight, but it’s critical for growing a healthy baby. Understanding where the weight goes can help you to understand the necessity of adequate weight gain. According to the American Pregnancy Association, weight gain is distributed as such:
- – Baby: 7 to 8 pounds
- – Placenta: 1 to 2 pounds
- – Amniotic fluid: 2 pounds
- – Uterus: 2 pounds
- – Maternal breast tissue: 2 pounds
- – Maternal blood: 4 pounds
- – Fluids in maternal tissue: 4 pounds
- – Maternal fat and nutrient stores: 7 pounds
Most of this weight will come off once you’ve had the baby. Any additional weight gain will eventually come off, too, and varies from woman to woman depending on whether they are nursing, eating healthy, and exercising.
Tips For Gaining Healthy Weight During Pregnancy
- – Eat small, frequent meals every few hours, especially if you are feeling nauseous.
- – Avoid meal skipping.
- – Snack on nutrient dense, high-calorie snacks, such as nuts, whole grain crackers with cheese, hummus, or avocado, sliced fruit spread with nut butter, sandwiches on whole grain bread, creamy soups, steel cut oats with fresh fruit, and chopped nuts.
- – Drink high-calorie beverages, such as smoothies made with coconut or oat or milk with added protein powder, like this 1st Trimester Green Smoothie. For more content like this, follow us on Instagram – @juna.moms
- – Cook with extra fat such as avocado and coconut oil
Gaining Too Much Weight during Pregnancy
It is true gaining weight during pregnancy is normal, but gaining too much weight during pregnancy is not healthy and not advisable.
When you gain too much weight your baby is at higher risk of suffering health problems, like fetal macrosomia (baby being abnormally big) and child delivery complications, like shoulder dystocia (baby’s shoulders hanging back after the head is out).
Gaining too much weight during pregnancy might also increase your risk of postpartum weight retention. It is best you maintain a healthy pregnancy weight gain by eating right and seeking regular medical care.
Exercising During Pregnancy
A popular question, and for good reason – you’re growing human.
The 1st trimester is the highest risk trimester, but if you have clearance from your doctor, you should definitely be working out.
The duration and intensity of your workouts will vary according to your fitness level before you got pregnant, but for the most part you should be able to continue working out as you always have.
Regular exercise during pregnancy benefits you and your fetus in these key ways:
- – Reduces back pain
- – Eases constipation
- – May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery
- – Promotes healthy weight gain during pregnancy
- – Improves your overall general fitness and strengthens your heart and blood vessels
- – Helps you to lose the baby weight after your baby is born
Juna is a fitness and nutrition app created to help guide you through your pregnancy and motherhood journey. Everything we do is designed to empower and support you through one of the most rewarding, and challenging, times of your life. You can try it free.
Q&A: Pregnancy and Weight Gain
Q: Are there specific exercises I can be doing now that I’m carrying a baby with me everywhere I go?
Q: Should I worry about lying on my back for extended periods of time?
Not in the first trimester. The weight of your belly isn’t going to impact the vena cava vein just yet. However, if your doctor has told you nothing supine than you should follow that direction!
Q: Should I Take Prenatal Vitamins?
Yes! We have a great post reviewing some of our favorites here.
Q: What if I start to lose weight?
Many women lose weight during their first trimester due to nausea, vomiting, and morning sickness. This can be normal and should be monitored especially if you were told to gain more weight. In addition, it is normal for weight to fluctuate from week to week, but if you lose weight suddenly, you should contact your healthcare provider right away, especially in your third trimester.
Q: What foods do you recommend?
In addition to all the great recipes in the Juna App, we put together this free e-book with 30 healthy Snacks for Pregnancy. Here are a few examples.