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.


Prenantal Exercises – “it’s all about being strong”

Doing exercises during pregnancy bring lot of positive impact on the health and fitness of a pregnant mother. Prenatal Exercise is so beneficial that the American College of Obstetricians and Gynecologists recommends that healthy women with uncomplicated pregnancies aim to exercise at least 20 to 30 minutes a day with moderate intensity on most or all days of the week. The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles to handle the physical demands of pregnancy and the postpartum period without causing undue physical stress for you or the baby. Also, research suggests that prenatal exercise may also lower the risk of developing gestational diabetes . If you’ve been diagnosed with gestational diabetes, exercise can help you manage the condition and prevent complications. E1

Consult your healthcare provider before starting any exercise program. If you get the go-ahead to work out, be sure to listen to your body. Don’t overdo it, stop if it hurts or feels uncomfortable. And before you put on your sneakers, learn the rules of safe pregnancy exercise. Many gyms and community centers offer fitness classes designed specifically for pregnant women and have instructors who can offer expert guidance on exercising safely.

Initial exercises for a pregnant woman:

  • Brisk walkingE4
  • Aerobics
  • Swimming
  • Dancing
  • Prenatal yoga
  • Stretching and etc.



And also, there are specific exercises that you can do trimester wise, specially you should be careful in the 3rd trimester. For safe pregnancy exercises, better to check with your healthcare provider first, get enough calories, skip dangerous sports, wear the right clothes, warm up, drink plenty of water, don’t lie flat on your back, keep moving, don’t overdo it, don’t exercise in high heat or humidity, get up from the floor slowly, cool down, make it a habit.

While the exercise has been established as a safe practice for women who are pregnant, there are risks that can make it dangerous for some women with medical conditions. Firstly, the hormones stimulated during pregnancy have the potential to induce premature contractions, although the actual risk of this event has not been investigated. Exercise also causes blood to be redistributed from internal organs to skeletal muscle and as a result there is a significant reduction in oxygen and nutrient delivery to the placenta.

Potential mechanisms behind why exercise during pregnancy can be a risk have been identified, yet there have been no studies that have shown these have a significant effect on fetal wellbeing. The major concerns include:

  • Premature contractions can potentially be induced by the hormones that are stimulated by exercise
  • Increased glucose consumption from working muscles could affect fetal glucose levels
  • Exercise causes blood to be redistributed from internal organs to skeletal muscle and as a result there is a significant transient reduction in oxygen and nutrient delivery to the placental site
  • Overheating will challenge maternal thermal regulation and is best avoided, especially in the first trimester. Therefore, participating in vigorous exercise in high temperature environments throughout pregnancy should be avoided.

Having certain other conditions mean you need to exercise with caution. Ask your provider to recommend a safe exercise routine if you have;

  • Abnormal heart rhythm
  • Chronic bronchitis
  • Diabetes
  • High blood pressure
  • Bone or joint injuries
  • History of heavy smoking
  • Signs of a potential health problem or pregnancy complication.

Even if your doctor gives you the go-ahead to get regular physical activity, pay attention to signs that may indicate a problem with your health or the pregnancy. Stop exercising immediately and contact your healthcare provider if you have; Decreased fetal movement, dizziness or a feeling you might faint, headache, heart palpitations, calf pain or swelling (which could indicate a blood clot), vaginal bleeding, chest pain, recurring abdominal pain or contractions, fluid leaking (or gushing) from your vagina, shortness of breath (this is common during pregnancy but can sometimes signal a problem such as asthma or fluid in the lungs.)

Benefits of doing exercises during pregnancy :

  • Improve the maternal fitness
  • Reduce glucose levels – blood sugar
  • Helpful to have a good sleep
  • Reduce high blood pressure
  • Increase energy
  • Decrease complications happen during pregnancy
  • Ease the labor





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.

There is no such thing called ‘easy labor’ – or is there?


I agree, to an extent, there is no such thing as easy labor, but with careful planning and learning what and what not to do, the labor pain can be reduced and you can have an ‘easier labor’ than if you would’ve otherwise had. After giving birth to three children, three different ways, I can tell you all the scary, funny, yucky stories of labor if you want me to, but I will leave that for your imagination and I’m sure you’ll have your own stories to add once you actually give birth to your little baby too.

Just to share with you the bare minimum, my first son was supposed to be born in the middle of a hot summer day. Well, the problem is that he didn’t want to come out of his happy place according to our schedule,  so after few days of waiting for labor pains, we had to give a little nudge and ask him so nicely to please come out so we can see his beautiful face. Even with an epidural on my back to ease the pains, I can tell you, I knew the moment he was ready to push out, I was in so much pain I couldn’t even call my sleeping hubby few feet away from me, so I gently threw my teddy bear at him to wake him up in the middle of the night to tell him ‘it’s time’. The second son couldn’t wait to get out  and explore this world – he’s seven years old today, an extremely curious little boy, still makes me worry about his safety – almost came out right on the couch at home, so we had to rush to the hospital and had an emergency C-section. The third, we planned a C-section because of pregnancy complications. Between my first and the second, I carried a baby for four months before having a painful miscarriage. So, as you can see, I’ve seen and been through it all and would like to share with you few tips to make this journey as easy as possible from what I learned along the way.


  1. Ask for a good support person:

Your partner obviously is the best support person in this journey. But remember, he is also going through an emotional roller coaster just as you are during the labor. So it is a good idea to have a doula (a person trained specially to help pregnant mothers during labor, most of them have experience that can be very useful for first time mothers) or a close relative to support you. Make sure to discuss clearly with your person of choice about expectations and preferences from each side. If you do have a birth plan, it is good to discuss the birth plan with the doula or the support person.


  1. Walk the pains away:

During the full nine months, I walked daily for exercise. Even while waiting at the hospital during labor pains, I walked around to distract myself from the pains. Most first time mothers have long labor periods, sometimes about ten, twelve hours long. My friend went baby gear shopping when she was already dilated!! She had planned to go to the nearest Baby item store on the way to the hospital. It was a great way to distract herself from the pains. She was with her husband and they were less than two minutes away from the hospital. The store was inside a shopping mall which made it easier for her to walk around and, talk about distractions, what else can you do for fun in a shopping mall other than people watching?


  1. Eat small meals or snack often:

pregnancy_625x350_41448621471Don’t worry now about the weight gains. You have done all that careful monitoring of your weight gain during the nine months. Right now, you need to focus on the birth of your child. Avoid fatty food or heavy meals that might make you nauseated during labor. Choose health snacks and pack some for hospital in case if you do not like what is offered to you. I even had a bar of chocolate in my hospital bag!!

  1. Stay home and rest until the right moment to go to the hospital:

One thing you do not want is to wait at the hospital for hours before the labor begins. If you have a comfortable and reliable way to get to the hospital within five to ten minutes, you can stay home until you feel the contractions within 4-5 minutes apart. For most mothers, it takes about an hour from this point to actual labor.  When the contractions are getting closer and stronger, you know it is time to get out of the house. Until then, it is better to take it slow, breath, drink water, rest, put your feet up and relax. This is not the time to run around packing the hospital bag, so make sure to have that ready few weeks ahead.


  1. Take a shower:

You can actually take a shower while having contractions and it is a good idea to do so because you never know when is the next time you get to have a shower on your own, in your own bathroom. So, make sure you are safe and that the hospital bag is ready, and go take that shower or even a soak in a bath tub would be helpful to ease the pains.


  1. Welcome the unexpected:

You might feel embarrassed having all those people around, about the unexpected bodily functions, noises you make, the lunatic behavior that you show, but remember, they are trained professionals to do the job right. They have seen in all. Your doctor might recommend pain medication or tips to help you at the moment, and you need to trust your doctor. Ask questions but remember you have trusted this individual through nine months of taking care of this baby. I remember when I faced my emergency C-section, my doctor wanted to explain me the procedure and I told her very clearly that I trusted her with my whole heart to do the right thing for me and my baby and that is all I needed to tell her. This trust makes everyone’s job much easier including yours.


  1. Take your unfinished crochet project to the hospital with you:

This might seem odd to you, but I actually had my project in hand during labor pains and the long waits felt much shorter with each new row I add to my project. The urge to finish the project kept me busy and distracted enough to ease the pains. I also benefited from the sitting position between contractions. In between contractions, I’ll forget all about the next contraction and add few chains or fillings to my baby blanket I was making for my baby. Years later, my son still brags about how his mom made this blanket while he was being born, it truly was labor of love!! You can take small coloring books, short stories, magazines to read if you are not into projects like I was. Something that you love and can’t wait to finish will keep that focus away from the contractions and pains.

3As with anything, things don’t always go in the direction you planned it to be. So, the important message here is to take it easy. Rest and less stressful is the best way to ease the pains of labor.  I have been reading a small book called “Don’t sweat the small stuff”. If it is not going to affect you at this moment, don’t worry about it now. If you hear about political crisis happening in the other side of the earth, thought it might affect you in the long run, at this moment, it belong to the ‘Small Stuff’. Try to stay away from any potentially stressful discussions unless you must engage in such conversations. Enjoy the moment and tune out any negative thoughts. Listen to music and read a good book. There is no way to predict how your labor will turn out no matter how much we want to know.


Dr Ganga Fernando received her PhD from Southern Illinois University Carbondale and currently teaching at Cottey College – a four-year University of liberal arts and sciences for women –  as an Associate Professor of Chemistry. In her role as a faculty member of the BS in Health Science program, she offers research and internship opportunities in the field of Global Public Health disparities and health care in rural South East Asia. She is a mother of 3 and a world traveler with vast experience in women’s health and maternity.


Pregnancy Diet – “ Bump and the balanced diet”

It is always recommended to have good nutrition during pregnancy, since it is very important for your baby to grow and develop. When consuming food and drinks you should always think of the life growing inside your tummy. Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy. Eat a variety of foods to get all the nutrients you need. pregnancy_625x350_41448621471Choose foods high in fiber that are enriched, such as whole-grain breads, cereals, beans, corn pasta, as well as fruits and vegetables. Although it’s best to get your fiber from foods, taking a fiber supplement can help you get the necessary amount. Always discuss with your doctor before starting any supplements. If you take a fiber supplement, increase the amount you take slowly. This can help prevent gas and cramping. It’s also important to drink enough liquids when you increase your fiber intake.

Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.

Vitamins that you need to take during pregnancy

The main vitamins that we need to take during pregnancy are:

  • Folic acid – helps prevent neural tube birth defects, which affect the brain and spinal cord.
  • Calcium – helps prevent pregnant mothers from losing her own bone density as the baby uses calcium for its own bone growth.
  • Iodine – is critical for a woman’s healthy thyroid function during pregnancy. A deficiency in iodine can stunt physical growth, severe mental disability and deafness. Also not enough iodine can lead to miscarriage.
  • Iron


    Foods to take during pregnancy:

  • Dairy Products – consuming more dairy products will help maintain the necessary amount of Calcium needed.
  • Broccoli and leafy greens – These include fiber, vitamin A, vitamin C, vitamin K, calcium, iron, folate and potassium.
  • Meat – Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It is important for delivering oxygen to all cells in the body.
  • Fish liver oil – The oil is very rich in the omega-3 fatty acids, which are essential for29fishoil-facebookjumbo fetal brain and eye development. Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.
  • Berries – These contain water, healthy carbs, vitamin C, fiber and plant compounds. They generally contain high amounts of vitamin C, which helps the body absorb iron. Vitamin C is also important for skin health and immune function.


Foods to avoid during pregnancy

  • Alcohol
  • Fish with high levels of mercury
  • Unpasteurized food
  • Caffeine



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.


Postnatal Physical Fitness – “it’s all about being better than you used to be”

During the first few weeks after the delivery, your feelings and emotions play a pivotal role in grooming and developing your baby. Therefore, postnatal physical fitness is essential since you are getting more powerful physically and mentally both. Some people say weight loss is more than a physical challenge, it’s a mental challenge.find-time-to-work-out-shutterstock_100694539When to start doing exercises after the delivery?

Start normal workouts such as walking as soon as you are comfortable after giving birth. Six weeks after giving birth, most changes that occur during pregnancy will return to normal. If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel ready to start exercising. If you did not exercise during pregnancy, start with easy exercises and slowly build up to more harder ones.

Moving with the baby

Baby Dancing


Dancing provides a light cardiovascular workout that involves all major muscle groups and improves balance and coordination. It will also elevate your mood, no matter how tired and stressed you might be. You can do this while holding your baby or with the baby in a carrier that keeps him close to your body and supports his head (a carrier with straps that fit over your shoulders and around your waist is best).

Just put on some music you love and dance, keeping your abs drawn in.

Baby overhead press

  • Straighten your arms upwards without locking your elbows.
  • Pause, then lower your baby to the starting position.
  • Do 10 reps
  • Rest and play, then do 2 more sets.

Baby bench presssq

  • Lie face up on the floor with your knees bent.
  • Contract your abs and squeeze your shoulder blades together.
  • Hold your baby securely and bring him close to your chest.


Postnatal exercises will give you the following:

  • Improve your physical and mental well-being.
  • It can help restore muscle strength and firm up your body.
  • Make you less tired because it raises your energy level and improves your sense of wellbeing.
  • Promotes weight loss.
  • Improve your cardiovascular fitness and restore muscle strength.
  • Conditions your abdominal muscles.
  • Improves your mood, relieves stress and help prevent postpartum depression.

Recommended types of postnatal exercises

  • Brisk walking
  • Swimming
  • Aqua aerobics
  • Yoga
  • Low impact aerobic workouts
  • Light weight training
  • Cycling



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.