How much pregnancy weight should you gain?
The question of how much weight a woman should gain throughout her pregnancy is one that has been debated numerous times over the last few generations. But the bigger question from expectant mothers isn’t how much, but rather where is all that weight going?
“My baby weighed 3.12kg, yet I gained 12kg. Where was the rest of that weight at?”
“I’m 5 months pregnant and so far I’ve gained 3kg. My doctor doesn’t seem to think that’s a problem, but my sister in-law is pregnant too. She’s 8 months pregnant and has already gained 10kg. Why is there such a big difference?”
How much weight should you gain?
Good question – one with more than one correct answer. The amount of weight you gain depends on a) a single baby or multiples birth b) your pre-pregnancy weight and your BMI (body mass index).
Once you have determined your BMI, use the following chart to help you determine what your pregnancy weight gain should be.
- A BMI of 18.5 to 24.9: weight gain should be 11-16kg
- A BMI of 18.5 or less (underweight pre-pregnancy) merits a weight gain of 13-18kg
- A BMI of 25-29.9: weight gain should be limited to 7-11kg
- A BMI of 30 or over indicates obesity. If this is your situation, you should gain between 5-9kg
Now…how is that weight distributed?
The following breakdown is based on averages. No one will hit the mark exactly, so while this is a great guide, it’s not an exact science.
- Baby: 3kg
- Placenta: 500g
- Amniotic fluid: 1kg
- Uterus: 1kg
- Maternal breast tissue: 1kg
- Maternal blood : 2kg
- Fluids in maternal tissue: 2kg
- Maternal fat and nutrient stores: 3kg
Am I on target?
Elizabeth spent the first 13-14 weeks of her pregnancy barely able to keep anything down. She ate a few fresh veggies and pasta. As a nurse, she knew it wasn’t the end of the world – and that her situation would likely get better. She also knew that her morning sickness was a factor in her gaining only 3kg by the time she was 6 months pregnant. Her ultrasound showed a baby that was healthy and thriving – weighing in at 1kg – just where she should be at that point in gestation.
During the first trimester of a pregnancy, weight gain will be minimal – 10.5 to 2kg. This is due to morning sickness and/or the fact that the fetus and everything else associated with the pregnancy is still small.
Your second and third trimesters should show a weight gain of 500g to 1kg per week. The majority of this will be taking place that last 3-5 weeks, with the baby gaining an average of an ounce per day.
NOTE: This information is based on a woman giving birth to a single baby. The figures for a multiples pregnancy will be greater but NOT doubled.
Healthy eating and during pregnancy = Better weight gain
When you are pregnant, you need to eat a well-balanced diet of 3 meals a day and 3 snacks a day. Make sure you include plenty of protein and fats that come from nuts and eggs. Meats should be lean and fish is great – just be sure to limit deep sea fish (e.g. tuna, mackerel and shark) to once a week due to its high levels of mercury.
Take a good quality pre-natal vitamin, drink plenty of water, limit caffeine and sugar and drink only juices that are made from real juice. Avoid junk food, too much sugar and herbal supplements and medications not prescribed by your doctor.
As for exercise, walking is always good, as is recreational swimming, bowling, yoga and pilates for pregnant women. It is IMPORTANT that you check with your doctor before doing any sort of exercise.
Taking care of yourself and your baby during pregnancy will help to prevent leg and back pain, varicose veins, gestational diabetes, premature delivery and the need for cesarean deliveries.
SO…be healthy, be smart and enjoy this wonderful, miraculous time of your life.