How to Avoid Weight Gain in Pregnancy

Pregnant Belly

The nine months time when an unborn child stays in the mother’s womb is the most crucial time that determine the long-term health risks of the child. While it is good for you to be conscious about excessive weight gain during pregnancy (which is not good for both you and your baby), you must also know that not gaining enough weight at this time can also have dire consequences.

The appropriate weight gain during pregnancy depends on your metabolism, activity level, and starting weight of the baby. According to this report by MedlinePlus, women who are already obese should gain around 15-20 pounds during their pregnancy; underweight women should gain between 28 and 40 pounds; and those carrying twins should gain 37- 40 pounds. Women who have normal weight should gain around 35 pounds.

To make sure that you’re not cladding on excessive pounds than those required for a healthy pregnancy, here are a few things you need to keep in mind:

Discard the Conventional Idea of “Eating for Two”

That’s right. Your calorie intake should definitely increase but this doesn’t mean it has to be double. From the second trimester, an additional 350-450 calories daily is sufficient, be it in the form of some fruit, a glass of milk, or a sandwich, suggests Anna Maria Siega-Riz, a public health expert and nutrition professor at the University of North Carolina-Chapel Hill.

Go Digital

The iPhone app, iPregnancy is available for a reasonable $4.99 on iTunes. Designed by Gregory Moore, the obstetrician-gynecologist practicing in Richmond, Va, this app features one unique tool that allow pregnant women to decide the appropriate number of pounds they should gain every week, according to their weight, fetus development and other such related factors. You can also maintain your weight-gain journal and notes to keep track and email it directly to your pediatrician.

Dealing with the Nibble Attack

If you feel like munching something, keep dried fruits and gallons of water handy, instead of indulging in fatty or sugary foods that only add on empty calories instead of nutritious value. Apart from being a good filler, this will also help you fight constipation, which is quite common in pregnancy.

Now this brings us to the next big question, what should you eat in pregnancy that allows you to ensure a healthy baby while maintain the optimum weight in pregnancy and not make you overweight?

Fruits and Vegetables – It maybe fresh, frozen, juice, dried, or the canned variety; your aim should be to eat at least five portions of veggies/fruits every day. Frozen and fresh produce usually have a higher nutrient and vitamin content. Consuming raw fruits is any time a better option than drinking juice.

Fiber – Wholegrain foods, like the pulses,wild rice, wholegrain bread or pasta, and vegetables and fruits are all high in fiber content. Consuming foods that are rich in fiber reduce the probability of hemorrhoids and constipation during pregnancy. It also helps to minimize obesity after child birth.

Protein – Chicken, lean meat, eggs, and fish are all good sources of protein. If you are a vegan, quinoa, soy, and tofu products are some good options available for you. Legumes, beans, nut butters, lentils, and seeds can also be added to your variety of proteins.

Starchy Foods – Bread, pasta, potatoes, rice…stack them all!

Calcium – Milk, yoghurt, cheese and other dairy foods that are rich in calcium should be consumed on a daily basis.vegan mothers can also opt for the calcium-set tofu, juices, soy milk,mustard greens, collards, brocolli, chinese cabbage, bok choy, soynuts,okra, and kale.

Although it’s best if you can eat home-cooked food during this time but if that seems unlikely due to any which reason, you can order from any of the best home delivery weight loss programs that are available in your locality. Of all the choices, my personal recommendation to you would be Bistro MD. You can read its reviews and save some bucks with their coupon codes available at in case you wish to try it some time.

The average weight gained by you in pregnancy, including the baby, the fluid that surrounds it, as well as the extra weight because of increase in the womb size is, around 1.5 – 2 stones. If your weight gain amounts to more than this, chances are that you are adding on extra fat, which is unnecessary and that you might have difficulty in losing later.

An easy method to check if it’s you who’s gaining fat or if it is the weight of the baby that’s causing your weighing scale to go higher in pregnancy, you can check the tops of thighs to find the answer. If the measurement remains constant, you can be relieved that the baby is growing and not you.

Marcia Calleiro is a vegan and a work-from-home mother. Calleiro usually orders from diet meal delivery services as they serve fresh, tasty and nutritious food. She combines this with her fitness program for overall fitness. She is currently a contributor to Preemie Twins Website, a site that educates its readers about issues related to baby’s health, twins, child birth, and others. In her free time, she likes square-foot gardening, playing games on her Xbox, and spending time with her family.