Complete Guide to Healthy Weight Gain During Pregnancy

  • Ideal weight gain during pregnancy varies depending on the mother's previous BMI.
  • A balanced diet and moderate exercise are key to healthy weight gain.
  • Being overweight or underweight can cause complications for both mother and baby.
  • Regular medical check-ups are essential to monitor the progress of the pregnancy.

Healthy weight gain during pregnancy

Excessive weight gain during pregnancy increases risks for mothers and babies. Women experience a natural weight gain during pregnancy as the body adjusts to allow for the growth and development of the baby. This process is normal and necessary. However, excessive weight gain can lead to complications for both mother and baby. In this article, we will discuss in depth how much weight is healthy to gain, how to achieve it, and the possible consequences of uncontrolled weight gain, all based on up-to-date research and recommendations.

How much weight should you gain during pregnancy?

The ideal weight gain during pregnancy depends on the mother's previous weight and her Body Mass Index (BMI). According to the parameters established by the Institute of Medicine (IOM) and other institutions, the recommended increase varies depending on pre-pregnancy BMI:

  • BMI less than 18.5 (underweight): 12.5 to 18 kg.
  • BMI between 18.5 and 24.9 (normal weight): 11.5 to 16 kg.
  • BMI between 25 and 29.9 (overweight): 7 to 11.5 kg.
  • BMI greater than 30 (obesity): 5 to 9 kg.

For women expecting twins, the recommendations are slightly higher:

  • BMI between 18.5 and 24.9: 17 to 25 kg.
  • BMI between 25 and 29.9: 14 to 23 kg.
  • BMI greater than 30: 11 to 19 kg.

Most weight gain occurs after the first trimester, usually starting around week 13. During this period, the body compensates for the needs of the fetus, placenta, and amniotic fluid.

Weight control during pregnancy

Factors that contribute to weight gain during pregnancy

It is important to understand how the weight gained during pregnancy is distributed. Here is a rough breakdown:

  • Baby: 3 to 3.6 kg.
  • Placenta: 700 gram.
  • Amniotic fluid: 1 kg.
  • Increased blood volume: 1.5 to 1.8 kg.
  • Increased volume of fluids: 900 g to 1.5 kg.
  • Fat storage: 2.7 to 3.6 kg (required for breastfeeding).
  • Growth of the uterus: 900 g to 1 kg.
  • Change in breasts: 450 g to 1.5 kg.

These increases are essential to support the baby's development and prepare the mother's body for childbirth and breastfeeding.

Risks of excessive weight gain

Gaining more weight than recommended during pregnancy can have harmful consequences for both mother and baby. Some of the risks include:

  • For the mother:
    • Gestational diabetes.
    • High blood pressure or preeclampsia.
    • Complications during childbirth, such as the need for a cesarean section.
    • Difficulty losing weight after pregnancy.
  • For the baby:
    • Increased risk of macrosomia (larger than normal baby).
    • Probability of childhood and adult obesity.
    • Increased risk of developing metabolic diseases such as type 2 diabetes.

Excessive weight gain can also make it difficult to return to pre-pregnancy weight, prolonging possible metabolic consequences.

Tips for healthy weight gain

Below are recommendations for gaining weight in a healthy way during pregnancy:

1. Balanced diet

Diet during pregnancy should include:

  • Fresh fruits and vegetables.
  • Lean proteins like chicken, fish and eggs.
  • Whole grains and complex carbohydrates.
  • Low-fat dairy products.
  • Healthy fats like nuts, avocado and olive oil.

Avoid ultra-processed foods, high in sugars and saturated fats.

2. Adequate hydration

Drinking enough water is key to maintaining overall well-being and preventing excessive fluid retention.

3. Moderate exercise

Engaging in pregnancy-friendly physical activity such as walking, prenatal yoga, or swimming can help with weight control and improve overall fitness.

4. Regular medical control

Attending prenatal appointments allows you to monitor the progress of your pregnancy and ensure that your weight gain is within the appropriate parameters.

Tips for healthy weight gain during pregnancy
Related article:
Keys to healthy weight gain during pregnancy

Feeding during pregnancy

Risks of insufficient weight gain

Just like being overweight, gaining less weight than recommended also poses risks:

  • Low birth weight babies.
  • Increased likelihood of premature birth.
  • Short and long term development problems.

Therefore, it is crucial to follow personalized medical recommendations. Adopting an appropriate diet, doing adapted exercises and maintaining medical control are fundamental pillars to guarantee a positive experience. Each pregnancy is unique, so listening to and respecting the body's signals, together with medical support, is essential to take care of the health of both mother and baby.


Leave a Comment

Your email address will not be published. Required fields are marked with *

*

*

  1. Responsible for the data: Miguel Ángel Gatón
  2. Purpose of the data: Control SPAM, comment management.
  3. Legitimation: Your consent
  4. Communication of the data: The data will not be communicated to third parties except by legal obligation.
  5. Data storage: Database hosted by Occentus Networks (EU)
  6. Rights: At any time you can limit, recover and delete your information.