Gaining weight during pregnancy is normal, but it's still important for a pregnant woman to manage her weight to avoid excessive obesity and reduce the risk of various pregnancy complications.
According to the Bold Sky website, fat or thin body size during pregnancy can vary from one woman to another. That’s why it’s still essential to monitor weight gain to know if you're gaining too much, especially by comparing it with your Body Mass Index (BMI) before pregnancy. If you were already overweight before becoming pregnant, you should be extra cautious in managing your weight during pregnancy.
Here are several ways to reduce the risk of pregnancy complications caused by excessive weight gain:
1. Follow a Healthy Diet
Overweight pregnant women need to follow a balanced diet to meet their nutritional needs and those of the fetus. In addition, it's beneficial to eat foods with a low glycemic index and high in complex carbohydrates to prevent spikes in blood sugar. Examples include:
-
Vegetables and fruits, especially dark green, red, and orange ones
-
Lean meats, poultry, and fish
-
Brown rice, whole wheat bread, grains, and nuts
Avoid in early pregnancy:
-
Raw foods
-
Unpasteurized milk
-
High-intensity sports
-
Overeating
-
Taking medications without consulting your doctor
2. Control Weight Gain
It's not advised to lose weight during pregnancy, even if you're overweight. Instead, focus on controlling the amount of weight gained.
-
BMI 25–29.9: Gain about 7–11 kg (15–24 lbs), or 14–22 kg (30–48 lbs) if pregnant with twins.
-
BMI 30 or more: Gain about 5–9 kg (11–20 lbs), or 11–19 kg (24–42 lbs) for twins.
A healthy weight gain reflects good nutritional status and fetal development. Ideally, add about 300 calories per day to gain weight healthily.
However, this doesn’t mean eating as much as you want. Pay attention to:
-
Portion sizes
-
Meal frequency
-
Food types
Consult your OB-GYN for tailored advice on maintaining a healthy weight during pregnancy.
3. Meal Scheduling
Overweight pregnant women should organize their eating schedules. If you feel hungry frequently, you can eat more often but in smaller portions.
Choose healthy snacks, especially fruits and vegetables, and avoid skipping meals, as that may make it harder to manage your weight.
4. Drink Plenty of Water
Your body needs more fluids during pregnancy—especially if you’re overweight or physically active.
Water helps:
-
Circulate blood to the uterus and fetus
-
Support immune system function
-
Prevent dehydration, fatigue, anemia, constipation, hemorrhoids, and urinary tract infections
Try to drink 8–10 cups of water per day. You can add lemon, strawberries, or cucumber slices for flavor. Avoid flavored beverages like coffee, tea, and soda, as they may add unnecessary calories, caffeine, sugar, and salt.
5. Exercise Regularly
Regular physical activity during pregnancy helps:
-
Improve blood circulation
-
Boost oxygen delivery
-
Strengthen muscles
-
Reduce stress
-
Support the baby’s brain development
Aim for 30 minutes a day of safe exercises such as:
-
Walking
-
Swimming
-
Prenatal yoga
Note: Not all exercises are safe during pregnancy. Always check with your doctor about which exercises are suitable for your condition.
6. Weight Loss Diet? Not During Pregnancy
The best time to start a weight loss program is before getting pregnant. While being overweight during pregnancy does raise the risk of complications, losing weight during pregnancy is not recommended.
Trying to maintain or reduce your pre-pregnancy weight could:
-
Harm your health
-
Deprive your baby of essential nutrients
7. Risks of Being Overweight During Pregnancy
Here are some of the health risks associated with being overweight during pregnancy:
-
Recurrent miscarriage
-
Preterm birth
-
Stillbirth
-
Gestational diabetes
-
High blood pressure and preeclampsia
-
Cardiovascular issues like blood clots
-
Macrosomia (overly large baby)
-
Difficult or prolonged labor
-
Excessive postpartum bleeding
Post a Comment