Healthy Weight Gain During Pregnancy

Healthy diet and low-impact exercise can help to ensure a more positive pregnancy experience.

Maintaining a healthy weight during pregnancy helps mothers to recover more quickly following birth and reduces the odds of many serious complications. Women who gain too much weight during their pregnancy are at a higher risk for gestational diabetes, pregnancy induced hypertension, and having a macrosomic baby.

Of course, not getting the right amount of healthy fat, calories, and nutrients can also lead to complications during pregnancy and following the birth. In order to reduce these issues it is critical  that women take steps to eat healthy and perform safe physician-approved exercise throughout their gestation.

How Much Weight Gain is Normal During Pregnancy?

Most women should strive to gain between 25 and 35 pounds during the total length  of their pregnancy.  Ladies who are underweight may need to gain a bit more and those who overweight may need to gain a bit less. To some, 25 pounds sounds like a whole lot of weight, however a majority of these pounds are the result of water, baby, and uterus. The small amount of excess body weight that remains following birth is to help sustain breastfeeding and labor, and will melt away on most mothers who choose to breastfeed exclusively, an act which burns around 500 calories a day.

Weight Gain Distribution During Pregnancy

It’s not difficult to see that much of the excess weight of pregnancy will go away immediately following birth, for those who remain relatively fit. Do not fret over a little additional weight, as long as a healthy diet is being maintained this is of little concern and unlikely to cause health problems.

Eating healthy during pregnancy means:

• Getting 75 to 100 grams of protein each day
• Drinking six to six cups of water every day
• Eating a wide range of fruits and vegetables
• Having some dark green, leafy veggies everyday
• Increasing the amount of folic acid-rich foods consumed
• Indulging in four to six small meals throughout the day, rather than three
• Using salt to taste
• Avoiding sugar, white flour, and caffeine
• Enjoy healthy fats in moderation
• Taking in a moderate amount of complex carbohydrates
• Consuming mostly whole, unprocessed foods

Visit the American Pregnancy Association site to learn more about nutrition during pregnancy.

Exercise During Pregnancy

Gentle exercise is recommended for most women during pregnancy. It is important to consult with your doctor or midwife before beginning any exercise routine, especially if you led a fairly sedentary lifestyle previous to becoming pregnant.

Exercise helps to maintain blood sugar, regulate hormones, and lower blood pressure. Some forms of exercise may also help to improve the labor experience.

Some suggestions for safe, low-impact pregnancy include:

• Prenatal yoga
• Walking
• Swimming
• Low-impact aerobics
• Dance

Women who were physically active prior to becoming pregnant are often able to maintain a modified version of their regular workout. To ensure proper weight gain, these individuals might have to add some extra fat and calories to their daily intake. Just be sure to consult with your care provider regarding your particular form of exercise.

Following the birth it is advised that women wait around six to eight weeks before resuming their routine. This break is intended to give the body time to heal from the rigors of childbirth. Use this time to bond with baby and recover from the hard work of growing a life.