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Gaining healthy weight during pregnancy is important for the growth and development of the baby. And for most pregnant women, gaining weight is not a problem – it happens easily. But then there are other women who may not be able to pack on the pounds as required during pregnancy. It could be due to them being underweight, metabolism, morning sickness, loss of appetite, or medical complications. Not gaining enough weight during pregnancy not only tires out a woman fast but can also give rise to certain pregnancy complications.
The good news is you don’t need to add to your worries: with a proper diet plan and right tips you can gain the required amount of weight.
How Much Weight Should a Woman Gain During Pregnancy?
For a woman, whose body mass index (BMI) falls in the healthy range, gaining anywhere between 9 and 13 kgs is considered ideal. Find out whether you’re in the ‘normal weight’ range by using a BMI calculator. If your BMI is high, you’ll need to shed a few pounds to avoid complications and preterm labour during pregnancy. According to the National Academies of Science, Engineering, and Medicine in 2009, here’s a chart that shows the ideal weight gain recommendations for women who are pregnant or planning to be.
|Pre-pregnancy BMI||Target weight gain for a single pregnancy in Kgs||Target weight gain for multiples in Kgs|
|< 18.5||12 – 18||–|
|18.5 – 24.9||11 – 15||16 – 24|
|25 – 29.9||6 – 11||14 – 22|
|30 >||4 – 9||11 – 19|
When Will You Start Gaining Weight
Weight gain will depend on several factors – genetics, metabolism, your environment, activity level, and calories in and out. If you’re at a healthy starting weight, expect to gain about 3 kgs during the first trimester of pregnancy and 500 gms each week during the remainder of your pregnancy weeks. Doctors recommend intake of 340 extra calories a day during the second trimester and 450 extra calories every day during the third trimester of pregnancy.
Alternatively, you can use a pregnancy calculator to find out how much weight you need to gain based on your height and pre-pregnancy weight.
What If You Don’t Gain Enough Weight?
In the first trimester of your pregnancy, your baby’s growth won’t be affected as the foetus will be too small and so will be its nutrient requirements. The foetus develops rapidly from the second trimester onwards and it is the time when complications may arise if you don’t put on enough weight. The baby may not get enough nutrients and may be born with low birth weight. The baby will be required to be kept under hospice care for long. He/she may also have low blood sugar levels and may not be able to feed properly.
Reasons for Insufficient Weight Gain
The main reasons for low weight gain or insufficient weight gain during pregnancy are:
- A diet lacking in healthy fats, high-calorie proteins, and other essential nutrients may affect a woman’s weight.
- Chromosomal abnormalities in the baby
- Medical conditions such as pre-eclampsia may affect a woman’s weight and supplying oxygen and nutrients to the baby from the placenta
- Emotional problems and stress
How to Increase Weight in Pregnancy
If you are having trouble gaining weight during pregnancy, here’s what you should do.
1. Have Five to Six Small Meals a Day
Instead of having three big meals a day, go for five to six small meals a day. It can improve your metabolism and promote healthy weight gain. Make sure your diet comprises of foods that are rich in healthy fats, nuts, seeds, vegetables, and lots of plant-rich protein and organic lean meats. It will help increase calorie-density easily. You should try and eat protein-rich foods first.
2. Maintain a Healthy BMI
By staying within a healthy weight range before pregnancy, you maximize your chances of success for sufficient weight gain during the trimesters of your pregnancy. Plus, you won’t have to worry about losing weight or packing on kilos beyond the recommended limits.
3. Avoid Eating Junk Food
You may be tempted to eat French fries or waffles to satiate your cravings and to pack pounds (a quick way, indeed), but you won’t get any nutrition from these foods. Processed foods will result in unhealthy weight gain and no nutrition. Junk and spicy food can also cause heartburn during pregnancy, so it’s best avoided.
4. Consult a Nutritionist or a Dietician
Speak to a nutritionist with regards to food choices you should make during pregnancy for a healthy weight gain.
5. Practise Pregnancy-safe Exercises
Moving around your body is necessary to maintain healthy blood sugar levels and to regular metabolism, as it promotes steady weight gain in the long run. Practise pregnancy-safe exercises after checking with your doctor. Staying physically active during pregnancy is necessary; it can also help prevent pre-eclampsia.
6. Don’t Skip Meals
Skipping meals can interfere with your weight gain goals so don’t skip a meal during pregnancy. Morning sickness and nausea during pregnancy may make you want to skip meals, but you know that won’t be good for your baby’s health. Have a balanced diet and stay healthy!
Whether you’re planning to become pregnant or are expecting a delivery, putting on those pounds in a healthy way will not only help you and your body but also your baby. So eat healthy, exercise regularly, and stay happy. It may seem difficult at first, but you will gain the necessary weight during pregnancy without any worries!