Pregnancy is not the time to lose weight. But that doesn't mean you can eat for two. Maintaining a he althy weight during pregnancy is extremely important for the he alth of the expectant mother and her baby. How much can you gain weight in pregnancy so that the extra pounds benefit both of you and not have to worry about being overweight, or worse, obesity in the future?

How much can you gain weight during pregnancy ? What is thehe althy weight gain in pregnancy ? There is still a belief thatpregnant womancan binge eat with impunity. And that's not true! Eating indulgingly, the expectant mother will soon begin to resemble the women in Rubens' paintings. And this is not only not very pretty, but above all unhe althy - for her and the baby. When pregnant, it is worth eating for two, not two. And that just means he althy, rational eating.

Correct weight in pregnancy - what does it mean?

Since you found out that you are pregnant, you have probably checked your weight gain regularly, at least once a month. Remember, however, that the next kilograms are not only the result of fat gain (unless you like to eat constantly), but the result of preparing the body for the development of the child. The uterus and breasts increase their weight, there is more and more amniotic fluid and circulating blood. And of course the baby in the belly develops. In magazines and books for expectant mothers, you will find general rules on how much weight you should gain. But these standards are actually very individual. How many kilograms you should gain depends also on your pre-pregnancy figure. Every woman is different and has a different body structure. Therefore, it makes no sense to compare yourself with your pregnant girlfriends or worry about various common opinions. Objectively assessing the weight is the BMI index, which you will calculate with the help of the BMI calculator. If you were very thin before pregnancy, you should put on more weight than your puffy friend. For example, if your BMI was less than 19, you can safely gain up to 16 kg during pregnancy. With a BMI of 26-29, which is overweight, the optimal number of additional pregnancy pounds is no more than 10-11. A mother's weight, whose BMI exceeded 29 before pregnancy, should not indicate more than 10 extra kilos before delivery. However, a woman whose weight before pregnancy was average, i.e. BMI ranged between 19 and 26, shouldgain weight during pregnancy 11-13 kg, or about 20 percent. Every pregnant woman, regardless of her figure before pregnancy, should gain at least eight kilograms.

Important

What weighs?

  • child around 3.5 kg
  • uterus 1 kg
  • amniotic fluid 1 kg
  • breasts 0.5 kg
  • bearing 0.7 kg
  • additional blood volume of the pregnant woman 1.2-1.5 kg
  • water retained in the body 1.5 kg
  • we have stocks (for the feeding period
  • breastfeeding) approx. 3.5 kg

A pregnant woman's weight in each trimester

Contrary to appearances, gaining weight during pregnancy does not start from the first weeks. Some women, especially those who vomit frequently and have poor appetite, even lose weight at first. However, this is not a desirable situation, although it does happen sometimes. In the first trimester, which is the first three months of pregnancy, you can gain as little as about 2 kilos. Of course, if you are one of the "plump" women, you may gain even a kilogram less. If you were very thin before pregnancy, you may put on a little more weight. Some women do not change their weight at all in the first few months. If the gynecologist finds nothing disturbing, and the ultrasound shows that the baby is developing properly, then there is no need to panic. You will probably catch up on "delayed" kilograms in the coming months. In the second trimester, the weight pointer should move much faster, pointing to 6-7 kilograms more (on average, you will gain half a kilogram per week). If you were "fluffy" before pregnancy, you can put on 5 kg, and if you were underweight, it would be good if you put on 8 kg. Ladies tend to put on a little less in the third trimester, but this difference from the second trimester is slight. In recent months you should gain 5-7 kg, which means 2 kg per month on average.

If you have gained more than 4-5 kg ​​in a month, be sure to tell your doctor about it, especially if your legs and hands are swollen.

Overweight and underweight in pregnancy are not recommended

Why is it so important to maintain a he althy weight during pregnancy? Excess kilos in a future mother may result in constipation, pain in the spine and legs, and also increases the risk of varicose veins and hemorrhoids. It is also conducive to the occurrence of hypertension in pregnancy, gestational diabetes, and even urinary tract infections, which has an impact on the child's development. In obese women, the wound after a possible cesarean section may heal worse. BBW women also recover after giving birth later than their slim friends. Being underweight in pregnancy is also a disadvantage - it can lead to a miscarriage or too slow weight gain of the baby. Improper dietpregnant woman, poor in nutrients, vitamins and minerals, increases the risk of child malnutrition and malnutrition, especially of the nervous system. Children of mothers who used slimming diets during pregnancy or adhered to strict caloric restriction, are more likely to catch a cold after birth, are at a greater risk of anemia and, consequently, slower development. Both too little and too much weight gain during pregnancy is not recommended. It serves neither the baby nor the mother. Therefore, although pregnant women often indulge in eating, it is better to take care of a well-balanced diet and physical activity.

What a pregnant woman should eat to maintain a he althy weight

Too much weight is a more common problem these days. Here are some rules of a he althy lifestyle that will help keep kilos under control during pregnancy.

  • Eat for two, not for two. Opinions that now you need to eat double portions and you should not deny yourself anything, put between cartoons. The World He alth Organization reports that the need for additional energy in pregnancy is only 300 kcal a day. This is what a bowl of yoghurt with muesli or a sandwich with cold cuts provides. At the end of pregnancy, the daily energy requirement is about 2800-3000 kcal.
  • Try to add vegetables to every meal. Also eat fresh fruit every day. They support the metabolism and contain vitamins and fiber to help fight constipation. For breakfast you can eat a tomato with a sandwich, an apple for a snack, a salad for lunch, and a vegetable salad for dinner.
  • Choose wholesome meals. A chocolate bar or hot dog or a solid portion of pizza contain twice as many calories as a grilled chicken breast, toast and a bouquet of vegetables, and in addition provide empty, i.e. worthless calories. Therefore, try to reach for he althy dishes, e.g. groats, rice, lean meat, fish, whole grain bread, vegetables. Give up eating fast food, fried dishes, giblets, sauces, cakes and sweets.
  • If you have heartburn, eat more often, but smaller portions. Regular, small meals help prevent blood sugar levels from dropping rapidly, thus avoiding hunger pangs. They also relieve pregnancy cravings. Avoid heavy meals as they stay in the digestive tract for a long time, giving you a feeling of heaviness.
  • Try to drink at least two liters of water a day. Drink it in small sips. Avoid sweet, artificially colored carbonated drinks. Not only are they unhe althy, they also promote excess weight. A glass of such a drink provides up to 100 calories!
  • If the pregnancy is going well,try to be active every day. There are many possibilities: walking, swimming in the pool, pregnancy gymnastics, dancing with a partner, Nordic walking. Movement will strengthen your muscles, improve your respiratory efficiency, which will make your childbirth easier.
  • When you fancy something sweet, use dried fruit and nuts (they provide many minerals), a fruit salad, munch a carrot or eat one square of chocolate (milk, dark) or a serving of ice cream (without whipped cream).
  • If you sometimes want to spend the day reading a book in bed, don't deny yourself it while snacking. It is important that this does not become a permanent part of your daily schedule. The pleasures of the palate are not as pleasant as the joy of the birth of a he althy baby and a quick return to a shapely figure.

"M jak mama" monthly

Category:

Pregnancy