Pregnancy Weight Gain Chart: How to Maintain a Healthy Weight During Pregnancy
Want to know about pregnancy weight gain chart? Here’s a guide on how you can maintain a healthy weight during these nine months.
The transformation from a woman to a mother is such a beautiful and ecstatic journey. That feeling of bringing life into this world cannot be described in words. It’s such an exciting time for you and your family.
This is the time when you experience emotional, physical, and hormonal changes in yourself. Due to this, you must have many questions in your mind to ask. One of the most important questions during pregnancy is “How much weight is appropriate for a healthy pregnancy?” For a successful pregnancy, it is important to maintain a healthy lifestyle to avoid pregnancy complications.
Every woman gains weight when they are pregnant, but during pregnancy, only some of the weight you gain will be body fat. Other than that, your weight gain is mainly related to the baby.
Consider these general guidelines for pregnancy weight gain:
Pregnancy Weight Gain Chart
Underweight (BMI below 18.5)
Healthy weight (BMI 18.5 to 24.9)
Overweight (BMI 25 to 29.9)
Obese (BMI 30 or more)
Recommended weight gain
28 to 40 lbs. (about 13 to 18 kg)
25 to 35 lbs. (about 11 to 16 kg)
15 to 25 lbs. (about 7 to 11 kg)
11 to 20 lbs. (5 to 9 kg)
(Source: Institute of Medicine and National Research Council)
When you’re carrying twins or other multiples
You’ll likely need to gain more weight if you’re carrying twins or other multiples. Consult with your healthcare provider to determine what’s right for you.
WHY IT IS IMPORTANT?
- Maintaining an appropriate weight during pregnancy helps your baby grow to a healthy size.
- Being underweight or gaining too much weight during pregnancy increases the chance of serious health problems such as gestational diabetes, high blood pressure, and preeclampsia.
- Managing a healthy weight during pregnancy helps you have an easier pregnancy and delivery.
- It lowers the chances of obesity and weight-related issues in children later in life.
Manage Weight During Pregnancy
A lot of women assume that gaining body weight is necessary if you are pregnant, but that is not true. Every pregnancy is an individual journey and every woman experiences a different rate of weight gain. Though, it is important to consult your healthcare provider for their guidance and care throughout your pregnancy journey.
We have listed below some general tips that you can follow:
- Eat a healthy diet
For a healthy pregnancy, it is important to opt for healthy food options which will support the growth of the baby in the womb. Try consuming fruits and vegetables rich in vitamins and fibres such as whole grains and berries, or you can also add low-fat dairy products like almonds, and soy to your diet.
- Be physically active
During pregnancy, try to be physically active for at least 30 minutes a day to help burn calories. Walking and swimming are the best and most effective exercises for a pregnant woman.
Have a conversation with your doctor before practising any exercise at home during pregnancy to avoid complications.
- Eat smaller and more frequent meals
Eating smaller, more frequent meals helps to keep hunger levels in check, stabilise blood sugar levels, and prevent overeating at the next meal. It is also the best strategy to manage heartburn during pregnancy.
- Stay hydrated
Drink lots of water throughout your pregnancy. To stay hydrated, you should drink at least 8 to 12 cups of water a day as it aids in digestion and helps to circulate the nutrients in the body. You can also add fruits, cucumbers, and herbs to your water to make it more refreshing and flavourful.
- Address weight concerns easily
The majority of weight gain happens during the second and third trimesters of pregnancy. Therefore, consult your doctor at the early stage, if you want to maintain or control the weight you gain during pregnancy.
Pregnancy can be wonderful, exciting, emotional, stressful, and tiring, all at once. These mixed feelings and emotions may cause you to overeat or lose your drive and energy. Therefore, a healthy diet and exercise are the best ways to ensure a healthy pregnancy and baby.
However, if you are looking to control your weight and want to return to a healthy weight, we have discussed some options that may be helpful for you!
Need a pregnancy consultation? Contact Dr. Neha Gupta, the best gynaecologist and obstetrician in Noida.