Pregnancy and Weight Gain/Loss
A common question during pregnancy or for women who are considering pregnancy is 'how much weight should I gain'? There is also a lot of pressure on women to return to their pre-pregnancy body quickly especially with celebrity mums having a baby one day and walking down the red carpet the next. After the birth, remember it took 9 months to make your baby, so expect it to take at least that long for your body to return to its pre-pregnancy self.
First and foremost it is important to know that you will put on weight during your pregnancy. This is part of the normal healthy development of your baby and also your body preparing itself for your baby and breastfeeding.
Weight gain during pregnancy comes from:
· Baby ~3-4kg
· Placenta ~0.5kg
· Breasts ~0.5kg
· Amniotic Fluid ~1-2kg
· Uterus ~1kg
· Extra blood volume ~1.2-1.5kg
· Fat stores laid down for breastfeeding ~2.5-3.5kg
· Fluid Retention ~1.5kg
Weight gain during pregnancy is very individual and is dependant on many factors such as your weight before the pregnancy, fluid build up, multiple births, morning sickness and the size of the baby to mention a few.
During pregnancy, aim to eat a healthy diet with plenty of vegetables, fruits, wholegrain breads and cereals, reduced fat dairy (or calcium fortified alternatives) and lean meat (or alternatives). Not only will this help you gain a healthy amount of weight during your pregnancy it will also give you the nutrients needed for both you and your baby.
Physical Activity: It is also important to include exercise and stay active throughout your pregnancy. The type of exercise you do will depend on a few things such what exercise you did before your pregnancy, if you are having twins, your blood pressure and your changing physical condition. Talk with your Accredited Exercise Physiologist or GP about what exercise will be right for you and your baby.
Smart Eating Tips for a Healthy Pregnancy Weight
- If you're overweight and planning to start a family soon, start making healthy lifestyle changes now. Visit www.healthyweightweek.com.au for some great ideas on where to start
- During pregnancy don't start dieting, instead concentrate on eating a healthy diet. See the Pregnancy A-Z for ideas on where to start
- After the birth, remember it took 9 months to make your baby, so expect it to take at least that long for your body to return to its pre-pregnancy self.
- In the first couple of months after the birth focus on getting yourself into a healthy routine, go easy on yourself and things will right themselves.
- Immediately after the birth it is not recommended to put yourself on a strict diet or to start any intense exercise. You may want to see an Accredited Exercise Physiologist to help develop the right exercise regime for your situation.
An Accredited Practising Dietitian (APD) can help you develop a healthy eating plan to help you lose any extra kilos gained during pregnancy while meeting your nutritional needs for breastfeeding.
