What is the recommended weight gain during pregnancy?
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As your baby grows, you will gradually gain weight. Gaining less or more weight than is recommended can have health implications for you and your baby, such as too much weight gain increasing the risk of gestational diabetes. If you have concerns about how much weight you are gaining (or not) in your pregnancy, discuss this with your doctor or midwife. Show
What is normal weight gain in pregnancy?How much weight you gain will depend on how much you weighed before your pregnancy. To calculate how much you should gain, first work out your pre-pregnancy body mass index (BMI). The formula for calculating BMI is: Your pre-pregnancy weight (in kilograms) divided by the square of your height (in metres). So if you weighed 68kg and you’re 1.7m tall, your BMI calculation would be 68 / 1.7 x 1.7 = 23.5. You can use the healthdirect BMI calculator to work out your pre-pregnancy BMI. If your BMI was 18.5 to 24.9, you were in the healthy weight range before becoming pregnant, and ideally you should gain between 11.5kg and 16kg: 1 to 1.5kg in the first 3 months then 1.5 to 2kg each month until you give birth. If you were above the healthy weight range, you should gain less. If you are below the healthy weight range, you should gain more. Your weight gain can also be affected by:
Talk to your doctor about what’s the best weight gain for you. Why am I gaining weight?Not only is your baby growing, but your body is also developing extra body tissue. You will put on weight because:
What are the problems with gaining too much weight?Your weight gain will be monitored throughout your pregnancy. If you gain more than 16kg, you and your baby could be at greater risk of complications such as:
Babies born to mothers who put on too much weight are more likely to develop overweight and obesity in later life, develop more health problems, and be born with heart disease (especially if you smoke as well). Managing your weight gainYou can help put on the right amount of weight by:
Make sure you know which foods are safe to eat during your pregnancy. How much more food should I eat?It’s important to eat well when you’re pregnant to give your baby a healthy start. But you don’t have to ‘eat for 2’, as some well-meaning people may have suggested. You’ll probably find you don’t need to consume too many extra kilojoules in the first 3 months. As your baby grows, an extra 1,400 to 1,900 kilojoules a day in the second and third trimesters is likely to provide a healthy weight gain. It’s best to add that extra kilojoules through healthy food. This includes fresh fruit and vegetables, wholegrain breads and cereals, legumes, lean meat, fish and low-fat dairy products. You should check that your diet contains the nutrients that keep you healthy and that will give your baby a healthy start such as folic acid, iron, calcium, iodine and protein. It’s important to avoid foods that are high in sugar and/or fat and that don’t provide any vitamins or minerals. Keeping up your fluid intake is also important — it’s recommended you drink about 2L of water each day. Morning sickness can make you dehydrated, so talk to your doctor or health professional if you’re not retaining enough fluids. How much should I exercise?Unless your doctor advises otherwise, you can start or continue with regular exercise when you’re pregnant as long as you adjust your activity to suit your stage of pregnancy. About 30 minutes each day of walking, swimming or pregnancy exercise classes will help — but don’t do more than 20 minutes of fast physical activity at a time, to avoid overheating. Walking, swimming, aqua aerobics and pregnancy exercise classes are good choices. They will help prevent you from putting on extra weight, reduce your risk of gestational diabetes, and make you fitter so you can cope with labour better. Pregnancy diets are often associated with eating for two, and excessive weight gain during this period is usually attributed to baby needing to receive extra nourishment for growth. The truth is (and for some, it could be a hard truth), being pregnant is not a passport to indulge in your favourite foods through the term of your pregnancy. Weight gain will be inevitable during pregnancy, and a healthy rate of weight gain is a positive sign that baby is growing healthily and well. The question is, how do we ensure that your growing foetus is receiving the adequate amount of nutrients without you putting on excessive weight during your pregnancy? Here are some key answers to question about healthy weight gain that moms-to-be should take note of. What is healthy pregnancy weight gain?A pregnant mother can sometimes feel overwhelmed with the demands of being pregnant. Some stressors include having to be careful with food selection, having to make lifestyle adjustments to be ‘healthier’, refraining from activities that could risk injury or harm to the baby, and ultimately, having to keep track of how the pregnancy is progressing. Exacerbating these worries, is the fact that hormonal changes in the body can affect both mood and ability to focus on things. Hence, weight gain and tracking how that is happening during pregnancy would be the least among the concerns a mother-to-be faces. Yet, it should not be ignored, for the sake of both mother and baby. If you’re not too sure how much weight you should be gaining during the entire period of pregnancy, here’s a guide for women with a healthy pre-pregnancy Body Mass Index (BMI) of between 18.5 – 24.9:
Do take note that this is a guide, and the recommended range can differ for different women, especially if they’re from different BMI groups. During your first prenatal check-up, have a discussion with your obstetrician & gynaecologist (O&G) about the amount of weight you should be gaining throughout your pregnancy. Why does my appetite change during pregnancy?Natural changes in the body and pregnancy symptoms can affect your appetite during pregnancy. You may experience an increase in your appetite, a decrease, or even a combination of both. If you’re always feeling hungry, or experiencing an increase in your appetite, that’s normal. It’s your body’s cue for you to meet the nutritional demands of your growing baby. A decrease in appetite on the other hand could be due to hormonal changes in your body during pregnancy. These changes are responsible for symptoms such as nausea, vomiting, as well as making you more sensitive to things like taste and smell, which could affect your appetite. Besides appetite changes, some women experience food cravings too. While the exact cause of pregnancy cravings is yet to be identified, hormonal changes are strongly suspected. From fried food, cakes, ice-cream and caffeine, food cravings during pregnancy are not unusual, but must be controlled well. It is important to remember that while it is acceptable to occasionally give in to your cravings, for as long as they are deemed safe for consumption (alcohol is a big no-no), pay attention to your food intake. Munching away uncontrollably could easily lead to excessive weight gain during pregnancy. Eating right during pregnancy The core to gaining weight healthily during your pregnancy is to focus on the quality of your diet. It is all about having balanced, nutritious meals. Here are some tips that will help you make the right food choices: Food
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Why is excessive weight gain a concern during pregnancy?Truth be told, this is the reason why you’re required to step on the weighing scale every prenatal check-up. Your O&G will monitor your weight to ensure that you’re gaining weight at a steady pace. Excessive weight gain during pregnancy can increase the possibility of pre-eclampsia and gestational diabetes. These pregnancy-related health conditions can put you and your baby’s health at risk. With early diagnosis and close monitoring, these conditions can be prevented and a healthy pregnancy can be ensured. Should a pregnancy-related health condition, such as those aforementioned, speak to your O&G about how you can take proactive steps to look after your health, as well as your baby’s. Treatment options are available to manage these conditions so that both mother and child are healthy. Ultimately, good health starts from within the womb. As the saying goes, you are what you eat. This is where a healthy diet contributes to a healthy pregnancy. Making the right food choices is also linked to a healthy birth weight for baby, good brain development and reduces the risk of conditions such as anaemia. Article reviewed by Dr Quek Swee Chong, obstetrician and gynaecologist at Gleneagles Hospital References Maintaining a healthy pregnancy In Healthline. Retrieved May 13, 2021, from https://www.healthline.com/health/pregnancy/healthy-pregnancy#what-not-to-eat O'Conner, A. Has Your Appetite Increased During Pregnancy?. In What to expect. Retrieved May 13, 2021, from https://www.whattoexpect.com/pregnancy/symptoms-and-solutions/appetite.aspx. How to Manage Appetite Loss During Pregnancy In Healthline. Retrieved May 13, 2021, from https://www.healthline.com/nutrition/loss-of-appetite-pregnancy#causes Healthy weight gain during pregnancy. In Ministry of Health New Zealand. Retrieved May 13, 2021, from https://www.health.govt.nz/your-health/healthy-living/food-activity-and-sleep/healthy-weight/healthy-weight-gain-during-pregnancy When Do Pregnancy Cravings Start?. In Healthline. Retrieved May 13, 2021, from https://www.healthline.com/health/pregnancy/when-do-cravings-start How Much Water Should a Pregnant Woman Drink? In Healthline. Retrieved May 13, 2021, from https://www.healthline.com/health/pregnancy/how-much-water-should-a-pregnant-woman-drink How much weight should you gain each trimester?On a trimester basis in a woman with normal pre-pregnancy weight: First trimester: 1-4.5 pounds. Second trimester: 1-2 pounds per week. Third trimester: 1-2 pounds per week.
How much weight on average should a pregnant woman gain?Most pregnant women gain between 10kg and 12.5kg (22lb to 28lb), putting on most of the weight after week 20. Much of the extra weight is due to your baby growing, but your body will also be storing fat, ready to make breast milk after your baby is born.
Which trimester has highest weight gain?Many women will experience rapid weight gain during their third trimester. This is because the fetus typically gains the most weight in this time, according to the Office on Women's Health (OWH) .. reduced back pain.. reduced constipation.. improved cardiovascular health.. improved postpartum weight loss.. How much weight gain per month is normal during pregnancy?If your BMI was 18.5 to 24.9, you were in the healthy weight range before becoming pregnant, and ideally you should gain between 11.5kg and 16kg: 1 to 1.5kg in the first 3 months then 1.5 to 2kg each month until you give birth. If you were above the healthy weight range, you should gain less.
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