How much to gain weight during pregnancy? What does it depend on and what to look out for?

No woman can avoid gaining weight in pregnancy. After all, she is developing a fetus inside her, which will develop into a bundle of joy within 9 months. With its weight and everything it is in, it also has its weight.

Questions are often asked on the subject of gaining weight in pregnancy:

What is the average weight gain?
Why do I gain so much weight and what does it depend on?
Small and large weight gain, what does it entail?
How much can I gain in a month or trimester?
So how do I eat?

For answers about gaining weight during pregnancy, see the article.

The topic: gaining weight?
The issue itself is quite familiar to women, of course, even outside of pregnancy unpleasant. And as women we do not like it if the needle on the scale shows more and more. But pregnancy is an exception, so do not be afraid of it.

During pregnancy, a woman nourishes not only herself, but also the developing fetus. Nutrition in pregnancy is very important. From your body and your bloodstream, the fetus is nourished. It takes from it everything it needs for its development.

During pregnancy, forget about dieting. You must not deliberately lose weight because it can affect the growth and development of your baby.

Weight gain in a pregnant woman is normal.

What is the average weight gain during pregnancy?

Body weight always increases during pregnancy.

The average weight gain is considered to be between 9 and 15 kg. In the case of twins, 15-20 kg during pregnancy.

There are concerns about overeating rather than undernutrition.

Weight gain is considered normal if a woman gains between 9-15 kg. However, this is true for women whose BMI index was in the range of 20-24.9, i.e. women of normal weight.

Very thin women (underweight according to the BMI index) may gain a few kilos more. For obese women, it is recommended to watch the weight and gain a maximum of 9 kg. This of course needs to be controlled with a balanced healthy diet, not a reduction diet.

BMI (Body Mass Index), the body mass index, is one of the most widely used methods of measuring weight

The table below shows the appropriate weight gain during pregnancy according to the BMI value

You can calculate your BMI using a calculator.

If you are expecting twins and your BMI is normal (18.5-24.9), your weight at the end of pregnancy should increase by 15-20 kilograms.

Interesting article about pregnancy.

Why do you gain so much weight during pregnancy?

You may ask why do you gain so much weight during pregnancy when the baby weighs 3-4 kg after birth?

Because it is not only the baby that is in your body. There is also the amniotic sac that houses it, the placenta that nourishes it, the amniotic fluid. The uterus is getting bigger, which also increases its weight. Your body is accumulating fluids in its cells. The breasts are getting bigger in preparation for breastfeeding and are filling up with milk. Everything has a weight.

The weight gained during pregnancy is made up of the following

Weight at the end of pregnancy (table), what approximately weighs how much

The table shows approximately what all contributes to weight gain during pregnancy. After adding them up, we arrive at a result from 11.45 kg to 14.10 kg. But these numbers are not indicative. The fetus may have a lower or higher weight, the amniotic fluid a different amount, the mammary glands may be more filled.

How to gain weight healthily during pregnancy?

It is best to gain weight slowly and steadily. You need not worry if you do not gain weight in the first trimester or if your weight goes up in any week. Weight gain should not exceed 3 kg per month and should not be less than 225 g after the 12th week of pregnancy.

Gaining too much or too little can lead to problems during pregnancy and after birth. Try to keep your weight under control. Your doctor will measure your weight regularly and advise you on what to do and what to watch out for.

A healthy diet is very important in pregnancy.

In the past, pregnant women were told that they should eat for two and were encouraged to eat a high-calorie diet. However, this has been disproved.

A pregnant woman should eat normally, as and when she is used to. She should not follow the rule of eating for two. This leads to overeating. There is no need for any nutritional plan and dietary modification during pregnancy.

Do not fundamentally change your eating style.

The important thing is to eat healthy and ensure that you get the right nutrients and vitamins in your diet without doubling your intake.

What does weight gain during pregnancy depend on?

Weight gain also depends on the fetal egg, genetic factors and the woman's metabolism.

Your basal metabolic rate increases. This means that your body uses up the calories you take in more quickly, and your calorie consumption per day is increased by approximately 20-25%. Your calorie consumption per day will increase by 12,600 kJ, which is 300 calories more than before pregnancy.

But every woman is different.

Some women don't even notice that they are pregnant. Nothing changes, not even their appetite. They just get a bigger tummy and gain a little weight. Others have morning sickness in the first trimester, when they suffer from lack of appetite and vomiting. In that case, they usually lose weight. Other women don't know what to eat from the first month onwards because they have a huge appetite for everything. They eat whatever they can get their hands on because they are always hungry and have a relentless appetite. Such women very often gain a lot of weight.

But these changes will subside in the 2nd trimester and the woman will no longer have the disgust, vomiting or, on the contrary, the feeling of sudden and unrelenting hunger.

When the greatest weight gain occurs

The greatest weight gain occurs in the 3rd and 6th months and then in the second half of pregnancy. The deposition of fluid in the tissue contributes to this.

It is not recommended to restrict weight gain or start losing weight during pregnancy. Weight loss can have a negative effect on the growth and development of the fetus and its life after birth.

The relationship between food intake, energy from food and weight gain is not straightforward.

After childbirth, there is rapid weight loss. But it is individual.

A woman 6 weeks after giving birth normally weighs on average about 3 kg more, 6 months after giving birth 1 kg more than before pregnancy.

Try to keep your weight in the normal range. It is not good to gain too little, but not too much either.

A little weight gain in pregnancy

Gaining too little weight can cause premature birth. It may be associated with giving birth to a baby that is too small and will be exposed to various risks of disease. Consequently, it may be delayed in development.

A small gain may be related to your diet and weight before pregnancy. It is not a rule that complications will occur. There are also slim women who gain little weight and give birth to normal and healthy babies.

If you are overweight or obese and gain less, but your baby is developing fine and growing nicely, that's okay.

Large weight gain in pregnancy

Greater weight gain, more than 20 kg, can cause health complications. Examples include gestational diabetes, a fetus that is too large, high blood pressure (which can be a sign of pre-eclampsia), back pain, rapid breathlessness, and reduced physical activity. The risk of varicose veins from carrying weight as well as stretch marks is also increased.

Getting too fat also carries the risk of having a baby that is too big. Pregnancy can thus be threatened by a difficult birth and subsequent heavy bleeding after delivery. In such cases, a caesarean section is therefore usually performed.

If you become very fat during pregnancy, you may also be at risk of premature birth. Babies may have health problems after birth and may also suffer from overweight or obesity in life.

The weight you gain above the norm stays on after giving birth. This can lead to obesity. After giving birth, you are at risk of developing diabetes and high blood pressure. The gained pounds go down hard and losing them afterwards is quite difficult.

However, most women tend to overeat during pregnancy. Because of this, fat deposits build up, which are hard to get rid of after childbirth.

How much can I gain in a month?

Every month of pregnancy is different and with each trimester the weight increases. Especially in the second half, when your baby starts growing rapidly, and in the third trimester fat stores are deposited.

The table below shows how much weight you should gain in a lunar month

Weight gain by trimester

In the 1st trimester 1-2 kg, which is approximately 10% of the weight gained during pregnancy.

In the 2nd trimester 5-8 kg, approximately 50-60% of the weight gained during pregnancy.

In the 3rd trimester 4-5 kg, 30-40% of the weight gained during pregnancy.

Weight gain during pregnancy with twins

If you are expecting twins, your weight will not necessarily double. At normal weight according to BMI, the gain should be between 15 and 20 kg.

However, weight gain also depends on whether you are expecting monozygotic twins or dizygotic twins. Monozygotic twins are in one amniotic sac with one placenta, dizygotic twins each have their own placenta and the weight will increase a little more. But the weight should not exceed twice the normal pregnancy weight gain.

So what to eat so that the weight doesn't increase or decrease too much?

There is no need to increase the amount of food during pregnancy or to develop a precise diet. You only need to adjust the caloric intake in your diet. Eat as before, with only a small adjustment in your eating habits and the addition of necessary nutrients to your diet.

Each trimester of pregnancy requires a different increased intake of nutrients and minerals, depending on the developing fetus.

Stick to the following rules:

• Do not eat in two
• Eat a varied diet throughout the day
• Eat 5-7 times a day in smaller portions
• Avoid starving yourself and then eating. Always carry something light with you. When you start to feel hungry, eat
• Increase your vegetable and fruit intake to at least 0.5 kg per day
• Ensure adequate fluid intake of at least 2-3 litres
• Use vegetable fats and oils
• Limit fried foods, fast food
• Avoid salted foods, smoked, fatty and overly flavoured, spicy foods
• Limit sweetening of beverages such as tea, coffee
• Avoid flavoured waters
• Replace sweets with fruit
• Do sports, exercise, go for longer walks
• Avoid stress

Stay active throughout your pregnancy to make sure your body is ready for childbirth. Continue your normal daily activities or exercise as long as it does not compromise your health or the health of the baby.

Diet in pregnancy: which vitamins to increase during fetal development?

If you are not yet pregnant and are planning a pregnancy, it is a good idea to add folic acid at least 2 months before the planned pregnancy. This is also contained in various family planning products.

Folic acid has a good effect on the development of the nervous system and the brain. Folic acid can be found in green leafy vegetables such as spinach, broccoli.

There are already a large number of products on the market with supplements and vitamins for Planned Parenthood and for fetal development by trimester.

What should you increase in your diet?

Increase your protein intake. Protein is made up of amino acids, which make up bones, skin and hormones. Good sources are lean meats, fish, dairy products, eggs, nuts and seeds.

Carbohydrates provide energy. Good sources of unrefined carbohydrates are rice, whole grain breads, potatoes.

Calcium supports bone formation. It can be found in dairy products. If you are lactose intolerant, there are already plenty of lactose-free products on the market. For vegans, a good supply of calcium can be found in soya beans, soya products, broccoli, cauliflower, sprouted cereals, sesame seeds, almonds, oranges.

Omega-3 fatty acids and folic acid are needed for proper brain, spinal cord heart and vision development.

Vitamins:

• Vitamin A is needed for eyesight, bone growth, fetal development. You can find it in spinach, broccoli, carrots, lettuce, red peppers, eggs.
• B vitamins are found in meat, fish, mushrooms, wheat germ, beans, yeast.
• Vitamin C is found in citrus fruits, onions, peppers.
• Vitamin D is supplied by the sun's rays.

Be sure to increase your iron intake. The best sources are red meat, tripe, eggs, especially the yolk, seaweed. Vegans especially should supplement with iron pills. Although vegetables such as spinach contain iron, they do not have enough iron for the body.

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