Moms, new moms, to-be-moms are almost always conscious on how much weight is okay to gain during pregnancy. There’s just so much drastic changes happening in a woman’s body and life during pregnancy that some women forget that it is also important to take care of their health through watching how much they gain or loose.
Some people think gaining weight means there’s a healthy baby in the tummy and when he/she is born. Nope, sorry to say that’s not always the case. Just like how much I gained a lot during my second pregnancy (well, because I also had my baby weight from the first pregnancy still) but our baby Matt still came out at 6 lbs and 14 ounces (okay fine, heavier than our eldest Chesca).
Don’t always believe people when they say “go eat a lot, you’re eating for 2 anyway”. I read once that it is best to just increase the amount per meals to 25-50% when you’re pregnant. Always eat a balanced diet and make sure you have a lot of fiber intake like oatmeal, fruits, and vegetables because pregnant women are prone to constipation. Of course, no raw food and too much caffeine for the preggy and alcohol and smoking of course.
Here are some details on pregnancy weight gain and loss that can help pregnant ladies and those who just gave birth like me 🙂
Ideal pounds to gain
- Normal or healthy weight – 25 to 35 pounds (11.5 to 16 kg)
- Overweight – 15 to 25 pounds (7 to 11.5 kg)
- Underweight – 28 to 40 pounds (13 to 18 kg)
- Obese – 11 to 20 pounds (5 to 9 kg)
If carrying twins
- Normal or healthy weight – 37 to 54 pounds
- Overweight – 31 to 50 pounds
- Obese – 25 to 42 pounds
- Ask your doctor if you’re okay to do some mild exercises or you may also request for an exercise program that’s special for you.
Risks when Mom is becomes overweight during pregnancy
- Premature birth
- Cesarean delivery
- Gestational diabetes
- more stretch marks
- more pounds to loose after giving birth
- complications during labor and pregnancy
- Harder to loose the baby weight after and in the next pregnancies
- There are many more risks for women who started pregnancy obese already
How much to gain during pregnancy (per trimester)
- First trimester – none or maximum of 3 to 4 pounds
- Second trimester – more or less 14 pounds
- Third trimester – more or less 10 pounds
*** Ideally, weight gain should be gradual since the babies needs a steady supply of nutrients as he/she grows in the tummy.
Where do the pounds go to (Ideally)?
- Baby: 7.5 pounds
- Placenta: 1.5 pounds
- Amniotic fluid: 2 pounds
- Uterine enlargement: 2 pounds
- Maternal breast tissue: 2 pounds
- Maternal blood volume: 4 pounds
- Fluids in maternal tissue: 4 pounds
- Maternal fat stores: 7 pounds
So moms, don’t worry about gaining weight and looking fat. You have the best excuse ever! And remember pregnant women are priority just like senior citizens are everywhere.
Loosing the extra pounds
Don’t rush. It’s not all instant. Moms need extra weight for all the sleepless nights ahead. Never go on a crash diet. It’s very unhealthy and while you adjust to motherhood and child care, eat a balanced diet and stay hydrated ALWAYS!
If you want to loose the extra pounds faster than usual, breastfeed your baby as much and as long as you can. Aside form the fact that it’s the best milk for your baby, it will help you burn calories and loose that baby weight in not time. In my first pregnancy, I was almost back to my pre-pregnancy weight at 6 months. Now at almost 3 months after I gave birth to our second child, I lost 20 pounds already. Not bad right? I’m hoping to loose more per month.
For normal delivery, once your doctor gives you a go signal (usually after 3 months) to do light exercises, you may do light ones in the comfort of your room. For cesarean delivery, you can exercise after 6 months for most. There are so many Youtube videos to guide you. A 10 to 20-minute video a day to start is not bad at all. I don’t know if I still need an exercise routine since I’m also running after a hyperactive little toddler now. So she is technically my exercise everyday since I gave birth. Also, our 2nd child, Matteo, is so heavy that he can replace as my dumbbells. Maybe I can also jog around the park when we stroll while pushing the strollers?
There are so many creative ways moms can be active and eventually loose all the extra pounds. Well, this is not for vanity’s sake but for some self boost and you’ll feel lighter to move around for the house chores. Also, you’d want to be healthy and active for your kids and for a long life with the family.
For the moms who just gave birth and will give birth, just be patient. For the long time moms, you can still be healthy but starting now! It’s never too late to try and start.