Maintaining Weight during Pregnancy
During your maternity period it is advisable to maintain a better weight. Having a healthy diet with some slight exercises and brisk walking will be helpful in maintaining a good weight. “Eat for two” many will advise you like this but it’s a myth, cause if you’re an average weight woman, you just need only 300 calories extra for a day than you did before getting pregnant.
Way to get increase
Normally, you will gain about 2 to 4 pounds during the first three months you’re pregnant and 1 pound a week during the rest of your pregnancy.
If you are expecting twins an average of 1 ½ pounds per week after the usual weight gain in the first three months.
If you’re average weight woman before getting pregnant you should increase 25 to 35 pounds after becoming pregnant. Underweight women should gain 28 to 40 pounds, and overweight women may need to gain only 15 to 25 pounds during pregnancy.
If you are expecting twins you should gain 35 to 45 pounds during your pregnancy.
What happen to your extra weight?
Baby: 8 pounds
Placenta: 2-3 pounds
Amniotic fluid: 2-3 pounds
Breast tissue: 2-3 pounds
Blood supply: 4 pounds
Stored fat for delivery and breastfeeding: 5-9 pounds
Larger uterus: 2-5 pounds
Total: 25-35 pounds
What happen if you’re getting too much of weight?
Gaining too much weight while pregnant will risk for birth complications like premature birth c-section delivery. Also, of you start pregnancy overweight or obese you’re in a risk of health problems like
If you’re over weight your doctor will advise you to lose weight, other than that you should not going for diet during the pregnancy.
How to Gain the Right Amount of Weight
There are few things that you can do during pregnancy to gain the right body weight
- Start pregnancy at a healthy weight if possible.
If you’re thinking about stage of pregnancy or trying to conceive. Your healthcare provider can help you figure out your current body mass index (BMI) and suggest ways to lose weight if necessary.
- Eat five to six small meals every day.
Focus on small, frequent meals that are high in lean proteins, fruits, and vegetables. taking a healthy snack every three hour should help you avoid overdoing it at mealtimes. Choose meals and snacks that include protein, fiber, and some healthy fat.
- Drink up (water, that is)
It’s very important to avoid from dehydration in pregnancy period. You can identify whether you’re having enough water by monitoring urine color If it’s dark yellow or cloudy, your body needs more fluids, if it’s pale yellow or clear I’s a sign of proper hydration.
- Start a simple exercise
You can start doing yoga, walking, and some prenatal exercises to prevent from extra weight gain. Also, it will give other benefits also. But be aware to do nothing make you uncomfortable.
Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.