How Not to Gain Excess Weight During Pregnancy?

Is there a secret formula for not gaining weight during pregnancy, or at least for controlling weight gain during this period? The answer, unfortunately, is no! But the good news is that through healthy habits it is possible to control it, even though those extra pounds are inevitable since your body will grow and change completely in order to develop a healthy fetus and nourish it properly. The problem isn’t really not gaining weight in pregnancy, but rather gaining excess weight that could harm the mother’s health and also cause complications after delivery, not to mention it can become very uncomfortable to walk, sit, lie down, and do all routine activities when overweight and with a huge belly. That’s why, at your very first prenatal checkup, doctors will check your initial weight and usually calculate your BMI, indicating how much weight you should gain by the end of your pregnancy and how much you should gain monthly, keeping track regularly with your prenatal record.

For women with a lower BMI, OB-GYNs recommend a weight gain of around 15 kg over the 9 months of pregnancy; for those with a normal BMI, weight gain can vary between 11 and 15 kg. But for women with a higher BMI, weight gain should not exceed 11 kg throughout pregnancy. This weight-gain control will also reduce the risk of health problems during pregnancy, such as eclampsia or even gestational diabetes. One thing women rarely stop to think about is where all this weight gained in 9 months of pregnancy actually goes. If you gain 10 kilos during pregnancy and your baby is born weighing 3 kg, where does the rest go? Does it all turn into body fat? And the answer is, of course not!

Babies are usually born weighing about 3 kg on average; your uterus, which will have tripled in size, will weigh around 1 kg by the end of pregnancy, and the placenta, which nourishes the fetus, can reach an average weight of 700 grams. Your breasts, getting ready for breastfeeding, may add up to 400 grams. The volume of blood circulating in your body also doubles and may account for another 1 kg. All this, on top of the amniotic fluid that surrounds the baby and all the fluid the body retains during this stage, plus the fat that your body needs for energy production and ends up storing during pregnancy. There you go — answered where all that weight went?

What Can You Do to Control Weight Gain?

There are appropriate exercises for pregnant women recommended to ensure good shape and health during this period. These are exercises that do not compromise the health of mother and baby, nor interfere with the course of pregnancy, and they even help prepare the body for birth. Water aerobics, light walks, yoga, Pilates, and swimming are a few options suggested for pregnant women, but you should be cautious and look for gyms or instructors specializing in pregnancy, given that not every type of exercise is suitable.

Along with exercise, an adequate, healthy diet without excesses will help you gain weight without overdoing it. One phrase to cross out from your mind is the old saying ‘eating for two’ — that’s just not true! You should eat nutritious food rich in vitamins that will meet your body’s needs and contribute to your baby’s development. A tip is to eat several small meals per day, including fruits, vegetables, and greens, which will keep you from feeling hungry and make sure you’re eating properly — and keep you from overeating at the next meal.

Be more selective with your food during this stage. Give preference to foods rich in fiber, which, in addition to helping your bowels work better, provide a faster feeling of fullness than other foods. Reducing your intake of salt and sweets is also a way of keeping your weight in check. Of course, eating chocolate occasionally doesn’t hurt anyone! Chew all your food thoroughly to aid digestion and drink plenty of fluids to keep your body hydrated. In general, enjoy your pregnancy without obsessions, eat healthily, and make the most of this unique and magical moment!!