How to manage a healthy weight gain during pregnancy

Healthy weight gain during pregnancy is normal and necessary for a healthy pregnancy. However, excessive weight gain during pregnancy increases health risks for mothers and the unborn child.

A recent study published on 7th Sep, 2020 shows that high prevalence of obesity during, after was observed in over 30 districts in multiple states.

Dr. Hema Divekar, one of the authors of this study said that among the consequences, overweight/obesity among pregnant and postpartum women was associated with low birth weight  and adverse pregnancy outcomes such as prolonged/induced labour, postpartum haemorrhage, high gestational weight gain, increased risk of pregnancy-related hypertension, gestational diabetes and the need for a C-section or delivery before the due date.

Additionally, excessive weight gain during pregnancy can also increase the risk of postpartum weight retention and increases the risk of blood clots in the postpartum period.

This is alarming and needs to be addressed to protect the health of the baby and the mother.

What is healthy weight gain during pregnancy?

Healthy weight gain range during pregnancy depends upon the pre-pregnancy BMI. More to follow on this.

5 steps for a healthy weight gain:
it all starts first by being aware of the current state – current weight and BMI to be able to structure the pregnancy weight gain plan.

Step 1: First calculate the pre-pregnancy weight gain through this formula:
BMI =    Weight in kgs / (height in m) * (height in m)

Step 2: Uset this chart to calculate how much weight to gain through the entire duration of pregnancy.

*This will be different if one is carrying a multiplet
In general, one should gain between 1 -2 kgs in the first trimester and then 500 gms/week for the rest of the pregnancy.

Step 3: Plan to remain active
A healthy mother gives birth to a healthy child. If you were exercising before, continue to exercise. If you were not, then start now with 10,000 steps/day. Swimming and walking are safe exercises during pregnancy.

High intensity activities such as cross fit, strength training or impact sports or activities should be done under the supervision or guidance of a certified fitness professional. However, this is not the time to start any new activity which was not done before pregnancy.

Step 4: Plan to eat well
The food mother intakes nourishes the unborn baby in the womb. The quality and quantity of food are equally important. Eat enough to nourish self and baby. But do not go overboard on quantity. To give an idea – to gain 500 gms per week just an additional consumption of 500 Cal per day is sufficient. This extra 500 Cal can come from 1 dosa + 1 chapati + 1 cup daal/sambhar – just to give you an idea.

Selection of food should be from these food groups:
1. Whole food – Vegetables, fruits, unrefined grains, pulses and legumes
2. Nuts and seeds – almonds, walnuts, chia seeds, flaxseeds
3. Dairy and poultry
* Check with your nutritionist about food that can cause allergies and intolerance

Avoid:
1. Processed and packaged food
2. Canned fruit juices and beverages
3. Sugar and products made of sugar
4. Excessive salt in food
5. Caffeine and alcohol

Step 5: Stay in touch with your Gynaecologist. Keep a weekly chart of your weight and discuss it with your doctor at each visit. Your doctor will be able to provide you timely guidance regarding your weight.

If you want to become healthy and fit, we can help.  You can reach us at customercare@navitae.com or whatsapp us at 74062-09945 or leave us a message here.

And if you found this information valuable, please do not forget to share it with your near and dear ones. Spread the love and they will love you back.

References:
https://obgyn.onlinelibrary.wiley.com/doi/full/10.1002/ijgo.13319
https://www.webmd.com/baby/guide/healthy-weight-gain#1