How to gain weight properly during pregnancy?

When a woman discovers that she is pregnant, she could be part of that group of expectant mothers who are very worried about gaining too much weight, or of that other group who see nine months as the period to finally be able to indulge in everything they want.

Those who belong to this last group with the (incorrect) excuse that during pregnancy you have to eat for two, make day and night raids on the refrigerator and are perhaps tempted to experience the thrill of eating an entire jar of ice cream as they have always seen done in American TV shows.

When you increase too much

Although it is strictly forbidden, on pain of eternal repentance, to tell a pregnant woman that she is gaining too much weight (this warning applies to all males who are reading this moment) excessive weight gain should not be underestimated. Gynecologists are increasingly strict from this point of view and with all the good reasons for it.

According to a recent study of 44,000 pregnant women, more than half gained too much weight during the nine months. The effects of this increase are far more important than the cosmetic changes.

Excess weight in fact puts expectant mothers at risk of major health problems, including pre-eclampsia, a very serious condition that can have repercussions for both the woman and the child she is carrying.

Furthermore, excess weight is the cause of gestational diabetes in 20% of cases: women with gestational diabetes are seven times more likely to develop type 2 diabetes in the years following pregnancy.

The mother’s weight can also affect the baby’s health. After delivery, babies born to mothers with gestational diabetes are at risk of hypoglycemia (low blood sugar), jaundice and/or breathing problems resulting in admission to the NICU. Children of women who gain too much weight during pregnancy are also four times more likely to be overweight by age 3 than those whose mothers gain just the right amount of weight.

When you increase too little

Even if they are far less common situations, gaining little weight or even losing weight during pregnancy can cause consequences such as preterm births (with all the risks involved), low birth weight and in some cases even being overweight in the future life of the child .

What’s the right middle ground?

The recommended or recommended weight gain depends a lot on the weight you had before becoming pregnant.

According to current medical guidelines, women who were of normal weight before pregnancy (meaning a body mass index between 18.5 and 24.9) should gain approximately 11.4-15.9 kg during pregnancy.

Underweight women (body mass index less than 18.5), should gain between 12.7 and 18.2 kg.

Overweight women (body mass index between 25 and 29.9) should gain approximately 6.8-11.4 kg.

Obese  women (body mass index greater than or equal to 30) should gain 5-9 kg.

Identifying your Body Mass Index before pregnancy is important in understanding how to regulate your growth. We women don’t like getting on the scale during pregnancy and generally we only do it when forced during the gynecological or midwife visit. It’s not like we have to track weight every day but it’s important to assess how you’re doing at least once a week.

A woman of normal weight should gain little in the first trimester and about a pound a week in the second and third trimesters. The underweight woman will have to increase a little more, the overweight woman will have to increase less.

Then the doctor will give you the precise goals.

How to gain weight right?

A pregnant woman should keep in mind that whatever she eats, the baby is also assimilated accordingly. There are studies that suggest that if a woman eats so-called junk food while pregnant, her child will also be inclined to do so.

The idea of ​​adopting a healthy diet during pregnancy not only decreases the probability of adverse pregnancy events but is also a real investment in the future health of the child.

The typical Mediterranean diet made up of fruit, vegetables, whole grains, meat proteins, cheese and fish, is a complete and healthy diet if followed in the right way.

A typical dish according to experts is represented by 50% vegetables, 25% whole grains and the remaining 25% lean proteins such as chicken.

Fish is also a rich source of lean and nutritious protein, but fish that may contain mercury should be avoided.

As for calories, a pregnant woman only needs to add 200-300 calories per day, no more.

To avoid excessive weight gain, physical movement is also very important, especially if you have difficulty maintaining a correct diet.

In the recent Sanabria-Martinez study published in the International Journal of Obstetrics and Gynecology, it is found that women who exercise during pregnancy are 36 percent less likely to develop gestational diabetes. The American College of Obstetricians and Gynecologists recommends that pregnant women get moderate physical activity for a minimum of 30 minutes most (or all) days of the week.

Sporty women usually reduce physical activity during pregnancy, because they believe that exercise can cause miscarriages, premature births or cause small children at birth. Or simply because they don’t feel like it.

Always ask your gynecologist before producing even the slightest drop of sweat during pregnancy . If there are no contraindications, movement will help you improve energy levels, sleep better and keep back pain at bay.