Posts Tagged ‘healthy diet’

Pregnancy Week 30: The Weight is Worth It

Monday, June 16th, 2014

Pregnancy Week 30: The Weight is Worth itSwollen feet and fingers. Tighter shirts. Feeling chubby. As I go through my third trimester, I am starting to notice some of these side effects. Of course, during pregnancy you are going to gain weight. But how much should you gain? What can you do to keep it under control? How much is too much?

To start with, your doctor or midwife should figure out how much you weigh pre-baby and figure out your BMI or body mass index. A healthy BMI is between 18.5 and 24.9. If you fall into this bracket, then you should gain between 25-35 lbs. The question is, do many women actually stay in that weight gain range? With my daughter, I weighed 126 lbs. pre-baby. I am 5’8,” and my BMI was a 19. I gained 44 lbs. So did I gain too much weight?

Obviously women who are underweight, overweight, or who are having twins should aim to gain different amounts. Be sure to talk with your provider about what is healthy for you and your baby.

Here is exactly where the weight gain goes:

  • Baby: 8 pounds
  • Placenta: 2-3 pounds
  • Amniotic fluid: 2-3 pounds
  • Breast tissue: 2-3 pounds
  • Blood supply: 4 pounds
  • Stored fat for delivery and breastfeeding: 5-9 pounds
  • Larger uterus: 2-5 pounds
  • Total: 25-35 pounds

Throughout this pregnancy, I have noticed I am packing on the pounds much easier. Maybe the fact that it’s a boy is to blame? Maybe it’s because I am home and not working full-time this pregnancy? Whatever the reason, I am hungry all of the time! So, how can I get this weight gain under control? Here are some general tips:

  • Eat a healthy diet full of green, leafy vegetables and fruits.
  • Get plenty of exercise! (And get plenty of rest!)
  • Focus on the fact that you are growing a miracle, not on your expanding midsection.
  • Trim the fat on your foods. Opt for no butter, stay away from fried foods, and get your dressing for your salad on the side.
  • Follow the pregnancy diet if you are extra concerned about your weight gain.

Weight gain can add to the discomfort of pregnancy, so it’s important to be open and honest with yourself and your provider of your goals. Higher blood pressure, hypertension, diabetes, and even a higher risk of c-section are risks of gaining too much weight during pregnancy.

The important thing to remember is that your weight will eventually come off. Once your baby is born, you will lose much of the weight at first. With my daughter, I lost most of my weight thanks to breastfeeding. The last 10 pounds were not as easy to get rid of, but as I started my second pregnancy, I was right back at the beginning. Remember momma, weight gain is just part of the journey.

Karyn Meyerhoff is a mom of one and one on the way. She loves to eat, but she wants to stay healthy for herself and her family more than anything.