Managing Weight Gain During Pregnancy
During a healthy pregnancy, women gain weight because the baby grows. This is often normal and necessary. This was the most commonly held view that was until findings of recent research have shown that weight gain beyond a certain limit is detrimental to the health of both the mother and the child. So, if you are pregnant and find your weight to gain absurdly, know that it’s not normal.
So how does one get the proper balance?
Weight gain guidelines
Recommended weight gain in pregnancy is predicated on weight and body mass index (BMI) before becoming pregnant. If your pre-pregnancy BMI is:
· less than 18.5, aim to gain between 12.5 and 18 kg
· 18.5 to 24.9, aim to gain 11.5 to 16 kg
· 25.0 to 29.9, aim to gain 7 to 11.5 kg
· 30 or more, aim to gain just 5 to 9 kg.
The pregnancy weight gain depends on the woman’s pre-pregnancy BMI: 18.5–24.9 (weight gain: 17–25 kg), 25–29.9 (weight gain: 14–23 kg), and 30 or more (weight gain: 11–19 kg). A recent review covering quite a million pregnancies found half the ladies gained an excessive amount of weight. Even women who started pregnancy at a healthy weight (those with a BMI of 18.5 to 24.9) typically gained an excessive amount of weight.
Why is it important?
Gaining an excessive amount of weight in pregnancy can affect the mother’s health. Excess weight gain has been linked to a better risk of developing diabetes in pregnancy, high vital sign, and complications during birth.
It also can affect the health of the baby in both the short-term and within the future. During a review of 1 million pregnancies, mothers who gained an excessive amount of weight in pregnancy were more likely to possess babies with a high birth weight compared to other mothers. Children of the mothers who gained an excessive amount of weight were then at a better risk of becoming obese as a toddler or adult.
Five tips for healthy pregnancy weight gain
1. Start a conversation with a doctor or midwife. Having this conversation is vital because a doctor or midwife can provide support. they will also refer pregnant women to a dietitian or other service if needed.
2. Track weight gain from early in pregnancy. Monitoring weight in pregnancy can help in having weight gain in the manner it’s supposed to be. Try a pregnancy weight tracker.
3. Specialize in healthy eating. It’s a myth that you simply got to “eat for two” during pregnancy. During the primary trimester, dietary energy needs (measured in calories or kilojoules) are only slightly higher therefore the amount of food eaten should remain about an equivalent. But nutrient requirements increase, particularly for folate, iodine, and iron, so women got to be mindful of the nutritional quality of food eaten.
While more food energy is required during the second and trimester, the quantity of additional food is a smaller amount than most people think. it might be the equivalent of a sandwich (such as egg, beef, hummus, or cheese), or yogurt and banana. Use the Eat-for-Health Calculator to calculate the recommended daily serves from the five food groups to offer you a thought of what you ought to be eating during pregnancy.
4. Exercise regularly. Being active is vital during pregnancy. The national recommendations advise the buildup of 150 minutes of exercise hebdomadally. Many exercises are safe during pregnancy, like walking, swimming, stationary cycling, and pregnancy-specific exercise classes. Doctors, midwives, exercise physiologists, and physiotherapists can provide advice about the simplest options.
5. Enlist the support of a partner and family. Having a healthy lifestyle that has eating healthily and being active isn’t just important for the mother and baby in pregnancy, but also can benefit other relations.
