There is a knowledge gap among women when it comes to the appropriate amount of weight gain during pregnancy.
Truly, the figure varies, but it is essential that every woman have this information, as they begin their journey of family making.
Depending on a woman’s pre-pregnancy Body Mass Index (BMI) the figures change.
It’s important to note that weight gain during pregnancy is a normal and necessary part of a healthy pregnancy.
Truly, it supports the growth and development of the baby and helps prepare the mother’s body for childbirth and breastfeeding.
The guidelines for pregnancy weight gain set by the Institute of Medicine (IOM) in the United States are widely recognised and followed by healthcare professionals around the world (1).
This guideline requires that you first identify what your BMI is before conception or the moment you are confirmed pregnant.
These guidelines are based on a woman’s BMI classification before pregnancy:
1. Underweight (BMI less than 18.5)
For people who are underweight, the recommended weight gain is 28 to 40 pounds (approximately 12.7 to 18.1 kilograms (kg)).
Let us assume your height is 5.5ft or 165.1cm, your ideal weight should be 50Kg at the maximum. If it is higher, you are already on a higher weight level and you have more work to do.
But if you are 50kg at the maximum, you should only gain 12.7kg or 18.1kg, at the very maximum.
However, if you go beyond this size, you are setting yourself up for more work during childbirth and after childbirth.
Based on this calculation, your maximum weight before you put to bed should be 68.1kg.
Note that going by BMI chart, at 68.1kg you are already a step into having excess weight. Do your best not to exceed it. You can even do 67kg and you are still good.
2. Normal Weight (BMI 18.5 to 24.9)
Recommended weight gain: 25 to 35 pounds (approximately 11.3 to 15.9 kilograms).
3. Higher Weight (BMI 25 to 29.9):
Recommended weight gain: 15 to 25 pounds (approximately 6.8 to 11.3 kilograms)
4. Obesity (BMI 30 or higher)
Recommended weight gain: 11 to 20 pounds (approximately 5.0 to 9.1 kilograms)
It’s important to keep in mind that these are general guidelines, and individual factors may influence weight gain.
Some women may naturally gain more or less weight during pregnancy.
However, it is important that you consistently ask your healthcare providers if your weight is within a healthy range.
The healthcare provider is supposed to closely monitor a woman’s progress to ensure it remains within a healthy range.
Factors Influencing Pregnancy Weight Gain:
Several factors can affect how much weight a woman gains during pregnancy, including:
1. Number Of Foetuses
Women carrying twins or multiples may need to gain more weight to adequately support the growth of multiple babies.
However, to whom much is given, much is expected. This requires that after childbirth, the woman will have to work more to lose the weight.
2. Overall Health
Women with certain medical conditions, such as gestational diabetes or high blood pressure, may have specific weight gain recommendations.
Sadly, also, excess weight could dispose a woman to these conditions during pregnancy or after childbirth.
3. Diet And Exercise And Weight Gain During Pregnancy
Eating a balanced diet and engaging in regular, moderate exercise can help manage weight gain during pregnancy.
A few things to check diligently during pregnancy is the oil you use, the amount of carbohydrate you eat and how much movement you make.
basically, you should add superfoods – pumpkin seeds, flaxseed, almonds, molasses, red rice, red kidney beans and others – to your diet.
This will help load your body and your forming baby with necessary nutrients.
4. Genetics
A woman’s genetics may play a role in her tendency to gain weight during pregnancy.
5. Lifestyle And Activity Level
Sedentary lifestyles may lead to excess weight gain, while active women may gain weight more gradually.
You see, you have to engage in light exercises during pregnancy. This has helped me to give birth like the Hebrew women recorded in the Bible.
It was amazing that day as I ran the stairs holding the baby’s head from coming. Funny, but it was exciting.
I will add a video of exercises that pregnant women could engage in here, at the end of this article. It will help you.
6. Nutrition
Adequate nutrition is essential for both the mother and the baby. Nutrient-rich foods should be prioritised.
7. Hydration
Staying well-hydrated is crucial during pregnancy. The body needs water
It’s important to remember that pregnancy is not a time for extreme dieting or drastic weight loss efforts.
Women should focus on maintaining a balanced and healthy lifestyle to support the well-being of both themselves and their developing baby.
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If you are pregnant or planning to become pregnant, it’s essential to discuss your specific weight gain goals and needs with your healthcare provider or healthy lifestyle trainer.
They can provide personalised guidance based on your individual circumstances to ensure a healthy and successful pregnancy.
Always remember that if you exceed the range, it exposes you to health issues and losing the weight after childbirth may become very difficult (2).
We wish you well, as you do your best to stay within the healthy range.
Pregnancy Exercises: Workout For Pregnant Women
