When you're pregnant, you hear a lot of different things about weight gain and what's normal e.g. ‘a kilo a month is normal’, ‘it depends on your size’ etc. This can cause panic, but don’t fret: here's a guide to make things clearer, help you make the most of your weight gain and view it as a positive experience.
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Eat better!
No, you’re not eating for two. Your appetite will even out naturally according to the energy you need. If you didn't have good habits before falling pregnant, it’s essential to make some now. Increase your intake of fruit and vegetables, dairy produce in all forms, well-cooked meat, fish, whole grains and cereals. Avoid high fat and sugary foods with low nutritional value.
How much?
Weight gain does not follow a predefined pattern, but here is an idea:
- 1st trimester
Weight gain is low. Some women even lose weight right at the beginning due to morning sickness and vomiting.
- 2nd trimester
There is an acceleration in weight gain during this period. It is often here where mums-to-be have cravings for certain foods and a strong dislike for other foods. Don’t deny yourself anything, but be careful not to snack too often. It’s best to divide your meals into four or five little meals and not to overindulge your sweet tooth.
At 6 months you need to have gained no less than 6 kilos. If you are one or two kilos over, don’t be hard on yourself - it's OK. However, if you feel your weight spiralling out of control, speak to your GP or midwife.
- 3rd trimester
The norm here is to put on one kilo per month on average, so in total 9 - 12 kilos is what you should put on during your pregnancy. This is a good weight for both mother and baby.
Distribution of weight
The weight benefits mother and baby in different ways. Here is an idea of the spread:
Baby: 3 - 4kg
Womb: 900g
Placenta: 500g
Breasts: 400g
Blood volume: 1.5kg
Lipids: 2 - 3kg
Water retention: 2kg
Not all women are alike, so this is just a guide. However, it’s clear that a very slim mother should gain more than the accepted average weight. One way that ideal weight gain can be calculated is using a woman’s BMI (Body Mass Index):
For a BMI of up to 18: 20 kg
From 19 to 22: 15kg
From 22 to 23: 12kg
More than 24: 10kg
Don’t rely on this index: use your doctor or midwife to monitor and estimate your weight gain as it also depends on the state of your health.
Control your cravings
Dreaming about chocolate? Allow yourself a treat occasionally, but bear in mind that the excess weight will be harder to lose after the birth - if that isn’t a good motivator then we don’t know what is!
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