Doctors, midwifes and experts cannot stretch it enough that every pregnant woman is different. The height, structure of our bones and weight before pregnancy are very different, therefore everyone will gain different amount of weight throughout their pregnancy.

 

Your body is working very hard, growing a tiny human, who will add more and more every week to your pregnancy weight (especially from the second trimester). There will be other things as well that will add to your pregnancy weight gain:

  • the placenta,
  • amniotic fluid,
  • extra water in the body,
  • and increase in your breast size.

 

Only some of the weight you gain will be body fat, and the recommended weight you should gain during depend on how much you weighed before you became pregnant.

 

The American College of Obstetricians and Gynaecologists say that:pregnancy weight gain chart

  • women who are underweight (BMI under 18.5) are recommended to put on between 28-40 lbs (13-18kg)
  • women in the normal weight range (BMI of 18.5-24.9) are recommended to put on between 25-35lbs (11-16kg)
  • women who are overweight (BMI between 25 and 29.9) are recommended to put on between 15-25lbs (7-11kg)
  • women who are affected by obesity (BMI of 30 or more), are recommended to put on between 11-20 lbs (5-9kg).

 

 

The recommended weight gain for women expecting twins is:

  • women in the normal weight range (BMI of 18.5-24.9) are recommended to put on between 37-54 lbs (16.8-24.5kg)
  • women who are overweight (BMI between 25 and 29.9) are recommended to put on between 31-50 lbs (14.1-22.7kg)
  • women who are affected by obesity (BMI of 30 or more), are recommended to put on between 25-42 lbs (11.3-19.1kg).       (Acog.com; 2013)

How to manage your weight gain during pregnancy?

 

If you have been exercising before your pregnancy you can continue to stay active during your pregnancy, however you might have to alter some of your workout practise and stay away from yoga during your first trimester.

You can more about this in our blogpost called:  Yoga during pregnancy.

 

If you weren’t so active before pregnancy it is recommended to do some light exercise (such as walking) at least 15-20 mins three times a week during your first trimester and slowly building up to a total of 120 mins a week during your second trimester. It is not about staying fit and slim during your pregnancy, but it is very important to stay physically active.

 

Trying to keep a healthy diet will not just give the best nutrients to you and your baby but will also help you maintaining a healthy weight during pregnancy.

 

Read our key nutrients during pregnancy blogpost:

The pregnancy diet

- Superfoods you should take during pregnancy

- Our latest cheeky nutbar treat blog and video.

 

 

References:

American College of Obstetricians and Gynaecologists: Weight Gain During Pregnancy; Number 548, January 2013

Link: https://www.acog.org/Clinical-Guidance-and-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Weight-Gain-During-Pregnancy