Weight Gain in Pregnancy: What’s Safe and What’s Not

To know how much weight should be there during pregnancy, BMI is important. According to experts, the weight of women during pregnancy depends on the Body Mass Index (BMI). To find out your BMI, you can use this formula:

• BMI = Weight / (Height x Height)

In this formula, weight should be measured in kilograms and height in meters. Where does the weight gain during pregnancy occur:

• Baby at birth: 2 to 3.4 kg
• Placenta: 0.5 kg
• Amniotic fluid: 4.0 to 5.9 kg
• Uterus: 0.5 to 1.1 kg
• Breasts: 0.5 to 1.4 kg
• Increased blood volume: 1.0 to 1.8 kg
• Increased fat levels: 1.0 to 3.6 kg

People often say that you should eat double the amount during pregnancy but this is not true. Usually, pregnancy weight gain happens after the first trimester but it is worth noting that the average increase in calorie intake should not exceed 300 calories per day.The weight gain pattern in a normal pregnancy is as follows:

• In the first trimester: You do not need to gain much weight. Only 0-2 kg of weight should be gained.
• In the second and third trimesters: Steady weight gain is important for the growth and development of the baby, which can be around 1-2 kg per month.

As a result, it is believed that your weight should not exceed these limits as it can lead to several complications in pregnancy and delivery, such as -

• Gestational hypertension
• Gestational diabetes.
• Fatigue during pregnancy.
• Back pain during pregnancy.
• Complications during delivery due to increased weight of the fetus.
• Reduced lactation due to increased storage of adipose tissue around the mammary glands.

Most women think that it is very difficult to lose weight once you gain weight but it is not so. By doing yoga or exercise and changing the diet after delivery, weight can be reduced and you can get back your previous body.

(Read more - How To Take Care During Pregnancy)

Being overweight during pregnancy can cause complications for you and your baby. The more you gain in pregnancy, the more likely it is to have complications. Being overweight during pregnancy can cause the following complications:

• Gestational hypertension 
• Preeclampsia and blood clots.
• Gestational diabetes.
• Cesarean delivery.
• Miscarriage or death at birth.
• Complications during delivery.

During pregnancy, take the following measures to keep yourself and the baby healthy:

• Go for prenatal care regularly. This is medical care during pregnancy that every pregnant woman should get even if she is feeling fine. Doctors recommend getting prenatal tests done: such as a glucose screening test or glucose tolerance test for diabetes and ultrasound. 
• Eat healthy food. You can take help from a doctor or nutritionist to help you plan meals.
• Do not diet. Doing so can lead to a deficiency of nutrients necessary for the development and growth of your baby.
• Do activities that keep you active regularly. You can consult a doctor about those activities which are safe for you.

(Read more - Pregnancy Nutrition: What to Eat)

Some tips to control weight during pregnancy are as follows:

• Keep eating something in small quantities instead of eating large meals at once.
• Consume more fluids.
• Eat more fruits and vegetables, which increase the feeling of fullness, but are relatively low in calories.
• Reduce your intake of fried and sugary foods.
• Cut out junk and fast food from your diet as they add calories without any nutritional benefit to you or your baby. 
• Consume good quality proteins like meat, eggs, dairy products and legumes as they are beneficial for building cells and tissues. 
• Consume more calcium-rich foods like milk and dairy products as they are not only rich in calcium but also contain plenty of protein.
• Do not try to increase your appetite, especially if you are already eating more food as it increases the risk of pregnancy complications.

(Read more - Foods to eat and avoid during pregnancy)

If your BMI is less than 18.5 after pregnancy, you may be advised to gain weight compared to a woman who is in the normal BMI category. Women with a low body mass index are called underweight and are advised to gain weight for pregnancy. Underweight women are more likely to have a miscarriage during the first trimester of pregnancy. The following can be the risks of losing weight during pregnancy:

• Premature delivery or low birth weight of the baby.
• This increases the chances of complications during delivery. Such as obstetric surgical interventions etc.
• Your baby may suffer from hemorrhage after delivery, which can also lead to sudden death.

(Read more - How to reduce pregnancy belly after delivery)

To gain weight during pregnancy, choose foods that contain healthy fats such as fish, chicken, nuts, avocado and unsaturated fats such as those made from sunflower or olive oil.

• Eat more pasta, legumes and whole grains. Eat small meals three times a day and aim to have breakfast three times a day.
• Cakes, sweets and sweet drinks can increase weight, but they contain very little nutrition for you and your baby, so do not use them to gain weight.
• If you exercise a lot or have a very busy routine, try reducing your daily activities a little. Although being active is also important during pregnancy, you do not need to do activities beyond a limit. Exercising for 30 minutes a day, at least four days a week, is sufficient.

(Read more - Fruits for Pregnant Women)

Weight gain during pregnancy is a normal and natural process, as it is important for the health of both the mother and the baby. Weight gain in a healthy pregnancy supports the growth of the baby, amniotic fluid, placenta, and the changes in the mother's body. Generally, a weight gain of 10-15 kg during pregnancy is considered normal, although this depends on the woman's initial body weight and health. Weight can be controlled with a balanced diet, regular exercise, and medical guidance, ensuring good health for both mother and baby.