Go back to when my husband was born and my mother-in-law will tell you the delightful story of how she went in to her doctor for the first visit weighing 99 pounds (after two previous children). He gives her several prescription medications. She had water pills, she had diet pills, she had it all. The message was loud and clear, don't gain weight.
Many practitioners don't do this any more, although a good majority still don't send the right messages about weight gain in pregnancy. Society is also largely to blame for our fear of fat, even during pregnancy.
Anyone here have night mares about chubby thighs, expanding waists and a body that is never quite the same? One woman told me recently that when she's done having children her husband is going to pay good money to have her body put back together "the way he found it."
Let's look at what needs to happen to stay healthy during pregnancy.
First of all, no matter what you weigh prior to pregnancy you must gain weight.
Women who are clinically overweight still need to gain at the minimum 15 pounds, and women who are underweight need to gain more than the average statement of 25-35 pounds, usually at least 10-15 pounds more depending on the severity of the weight problem. These figures are for the healthy woman carrying a single baby. Moms who are expecting multiples will need to gain more weight, although no standards have been devised for these special needs as a whole.
Why gain weight?
Weight gain does things for you and your baby. First of all remember you are growing a new human being. We know that women who deprive themselves of good nutrition during pregnancy tend to have smaller, sickly babies who require more hospital time and have a higher incidence of problems including neonatal death.
How should I gain weight?
Good thing you asked! Because I'd tell you anyway! Remember that eating for two doesn't mean eating twice as much. In general you do not need to add any more than 200 calories a day to your present diet. However, it's what you eat that really counts.
Making sure that your diet is nutrient dense, that is full of good things for you and your baby as opposed to junk food that is full of fat and sugar. This means at snack time reach for fresh fruit instead of a candy bar. Add some cheese to your crackers.
Most women will notice a slight weight gain in the beginning of pregnancy, usually 6 - 11 pounds during the first trimester. Some of this is water weight, so of this is materials needed to help your baby grow. Your baby is still very tiny at the end of this trimester. The majority of the weight will be fairly evenly spread over the last two trimesters, about a pound a week, with a little more at the end. It is also quite common to notice a cessation of weight gain, perhaps even a slight weight loss at the very end of pregnancy.
If you notice that you've put on several pounds one week, look back at your diet. Did you changes your dietary habits? Your practitioner will also use your weight gain as an indicator of baby's growth and in looking for potential problems.
Remember slow and steady wins the race!
Where the Weight Goes
| 7.5 - 8.5 lbs | Baby |
| 2 lbs | Amniotic Fluid |
| 1.5 - 2 lbs | Placenta |
| 1.5 - 2 lbs | Breast Tissue |
| 3 lbs | Blood Volume |
| 2 - 2.5 lbs | Uterine Muscle |
| 4 lbs | Water |
| 8 lbs | Maternal Stores |
Losing weight during pregnancy is not recommended, because the actual loss of weight is associated with the burning of fat stores which may contain harmful substances for the baby. You can however gain muscle as you gestate. Talk to your practitioner about working out and exercising.
What if I'm over weight?
Being overweight does not mean that you cannot have a healthy pregnancy. Although we do know that obese women do have a greater tendency towards problems during their pregnancy, including high blood pressure, gestational diabetes, and an increased incidence of miscarriage. You must remember that you have to gain weight for the baby, a minimum of 15 pounds.
What if I'm under weight?
Underweight women will sometimes have fertility problems due to lower body fat ratios.
If you were able to get pregnant you need to remember that you must add more calories to your diet. If you do so in a healthy manner you will not need to worry about postpartum excess weight. Snack through out the day in a healthy manner, remembering that yogurt, cheese, and grains are easy and great for you and your baby.
What about postpartum?
What and how you gained will have an effect postpartum. If you followed the guidelines above you should be in good shape to start working on your body. Remember that breastfeeding will use up the stores of fat deposited by pregnancy very quickly because it takes 1000 - 1500 calories a day to produce milk.
If you gained more than you needed, you will have more work to do, but all is not hopeless. Although it is important for everyone to maintain a healthy weight.
Exercise postpartum is very beneficial for a lot of reasons, including:
- Weight Loss
- Muscle building (for carrying your growing baby)
- Flexibility
- Helps relieve depression
- Increases self esteem
All in all remember that this is not getting fat, this is growing a baby, something that requires calories (energy). Make what you eat count twice as much and you will reap the rewards of a healthy baby.
