Are you pregnant and anxious about gaining too much weight over the next nine months?
Do you want to know if the stories of how I only gained 10 pounds during pregnancy are true or not? Don’t worry, as we’ve got you covered.
In this story, we’ll tell you the weight you need to gain in pregnancy, how to keep minimum weight gain, and how to gain only the recommended weight.
Weight gain is a normal part of pregnancy. In fact, the amount of weight you gain is crucial for your long-term health, the health of your pregnancy and baby.
Nonetheless, the amount of weight you should gain during pregnancy depends on your body mass index before pregnancy.
The body mass index is the measure of body fat calculated from height and weight.
Studies have shown that 48% of women gain too much weight, while 21% gain too little weight.
Only 32% gained the recommended weight during their pregnancy.
Nonsurpringly, gaining more than recommended weight in pregnancy can cause delivering a baby that is too large, which can cause delivery complications.
Apart from this, it may lead to cesarean delivery and obesity.
How I only gained 10 pounds during pregnancy
One of the worst mistakes a woman can make while she is pregnant is to try to diet or lose weight rapidly during pregnancy.
The institute of medicine states that the amount of weight gained during pregnancy should depend on your pre-pregnancy BMI.
For example, if you are underweight with less than 18.5 BMI, you may need to gain up to 28 pounds.
On the other hand, if you are obese with a BMI greater than 30, you need to gain a minimum of 11 pounds.
That said, it is possible to gain no weight during pregnancy. This is possible if you are obese or your body max index is more than 30.
The higher the BMI, the less weight you need to gain.
Some women are already overweight when they get pregnant, while others gain weight too rapidly during their pregnancy.
Regardless, don’t try to diet or lose weight during your pregnancy. Instead, try some of the tips below.
1. Have regular weight discussion
If you struggled with your weight in the past, it may be challenging to accept to gain weight.
Nonetheless, you must remember that weight gain is healthy for pregnancy since those extra pounds will come off after delivery anyway.
On the other hand, if you gain too much weight, it can be problematic.
As a result, have regular weight discussions with your midwife or doctor. As a professional, your doctor will show you how to stay on track.
You can also talk to your doctor if you have an eating disorder that may prevent eating healthy food.
This way, you can address weight concerns early for timely intervention.
2. Don’t eat for two
One common misconception that people don’t fail to remind pregnant women is that they should eat for two.
You are not feeding your baby and extra serving they want to stuff you with.
Unless you are severely underweight in your first trimester, you don’t require extra calories to support the baby’s growth.
Swap processed and junk foods for a balanced diet.
This means your meal must contain high whole grains, fruits, vegetables, lean protein, and low-fat dairy.
You only need about 340 extra calories a day during your second trimester, and 450 in your third trimester.
Since there is lots of food to play around with, choose nutritional foods.
It can help to work with a registered dietician to plan your meal during your pregnancy.
When you are alone, construct your cravings and satisfy your urges with healthy food.
3. Drink water – lots of it
Drink water to keep weight gain to a minimum during your pregnancy.
This is because water increases your metabolism, decreases your appetite and the likelihood of consuming drinks that have high calories.
Apart from this, hydration prevents preterm contractions. According to the American college of obstetricians and gynecologists, pregnant women should drink 8-12 cups of water daily.
During pregnancy, the digestive system slows down to ensure that you get the most nutrients out of your food.
As a result, having enough fluid to keep food moving prevents bloating and constipation. Keep a water bottle with you all the time.
4. Try simple exercise
Remember, the goal of any of these tips is not to make you lose weight.
Okay? So, you don’t need to kickbox or push yourself hard in the gym because you are pregnant.
However, it helps to ensure that you don’t gain excessive weight.
Simple exercise routines help you modify your movement as your center of gravity changes, and your girth grows.
Apart from this, staying active will prepare you for labor and childbirth.
Some of the best exercises for pregnant women include gardening, walking, swimming, jogging, and prenatal yoga.
On the other hand, avoid any activities like skiing that rely on balance, make you dizzy, cause pain, or perform in the heat.
If someone said, “let me show you how I only gained 10 pounds during pregnancy.”
Does that mean you must also gain 10 pounds and nothing more during pregnancy? Definitely not.
Just like weight management is safer than weight loss for some women, weight gain is necessary for certain situations.
This is why doctors will never recommend weight loss during pregnancy unless you are significantly overweight.
To maintain your weight during pregnancy, eat only healthy and nutrition-packed meals.
Then, perform moderate-intensity aerobic activities for a few minutes every day.
Another one that is not talked about enough is to start pregnancy at a healthy weight.
If you are trying to conceive, make preconception appointments so that your healthcare provider can calculate your BMI and suggest ways to lose weight if necessary.
Also read: How To Gain Weight While Breastfeeding
Frequently Asked Questions
What happens if I don’t eat enough during pregnancy?
You put yourself and your baby at risk when you don’t eat enough during pregnancy.
The reason is that your body needs certain amounts of calories to keep your brain thinking and heart pumping.
So, if you don’t eat enough while pregnant, you risk a drop in your sugar levels and depriving your baby of essential nutrients.
This can cause possible premature birth.
I am gaining too much weight during my pregnancy. How can I stop?
Check your calorie consumption and lifestyle. Make sure you don’t overeat nutrient-poor food but only nutrient-dense food.
Also, perform light exercise to burn extra calories. More importantly, speak to your doctor before any lifestyle adjustments.
How long can I stay without food while pregnant?
Don’t attempt intermittent fasting during pregnancy.
If you don’t have an appetite, try small snacks and stay hydrated instead of skipping an entire meal.
Is it possible to gain only 10 pounds during pregnancy?
Yes, stories of how I gained 10 pounds during pregnancy are true.
However, it is if you are considered obese or overweight based on your BMI.
If you are underweight or normal weight before the pregnancy, 10 pounds weight gain may cause long term complications to your baby.
Can I create a weight management plan while pregnant?
Yes, you can. For example, you can start with how much weight you need to gain, what to eat, movements to prioritize, and spread them over the nine months duration.
Also, you can ask your doctor for help.
Iesha is a loving mother of 2 beautiful children. She’s an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.
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