How to manage healthy weight gain during pregnancy

Pregnancy

is a life-transformative period, with significant changes in body and emotions. The most evident and inescapable characteristic of pregnancy appears to be weight gain. Gaining weight during pregnancy is crucial for the well-being of the mother and the baby, but healthy management of weight gain is the key towards good outcomes for both. An excessive increase in weight or insufficient gain may cause complications such as

gestational diabetes

, hypertension, preterm delivery, or low birth weight.

It is achieved through a

healthy lifestyle

, mindful nutritional choices, and maintaining

physical activity

.
Understanding weight gain in pregnancy
The amount of weight a woman has to gain would depend on her pre-pregnancy weight and the woman’s own health condition. The

Institute of Medicine

(IOM) provides general guidelines for

healthy weight gain

:
For underweight women (BMI < 18.5): 28-40 pounds (12.7-18.1 kg)

For women with a normal weight (BMI 18.5-24.9): 25-35 pounds (11.3-15.8 kg)
For overweight women (BMI 25-29.9): 15-25 pounds (6.8-11.3 kg)
For obese women (BMI ≥ 30): 11-20 pounds (5-9 kg)
These numbers are not fixed either, as differences between people and particular medical conditions may require modifications. Most of the weight gain occurs in the second and third trimesters. The weight gained supports both the developing baby and the growth of the placenta, amniotic fluid, increased blood volume, and other physiological changes needed for a healthy pregnancy.

Key Strategies for Healthy Weight Gain
Balanced Nutrition
Appropriate weight gain during pregnancy can be achieved by consuming all the required nutrients as provided by a well-balanced diet for expectant mothers. It should focus on nutrient-rich foods and not just calorie intake for a pregnant woman.
Proteins: These include their tissue-building lean meats, eggs, beans, and dairy products that help both mother and baby.
Complex Carbohydrates: All of these must be whole grains, fruits, and vegetables, providing the most essential energy, which will not increase weight afterwards.
Healthy Fats: They come from nuts, seeds, avocados and fish, which are important for brain development.
Vitamins and Minerals: There is a significant need during pregnancy for folate, iron, calcium, and vitamin D; leafy greens, fortified cereals, dairy products, and prenatal if required.
Processed foods and high-calorie snacks such as sugars should be avoided. Healthy, minimally processed food will allow the weight to be kept within one’s own physician’s recommended ranges.
Small, Frequent Meals
Hormonal changes in the body during pregnancy result in nausea, bloating or heartburn; hence, it becomes tough to eat big meals at once. However, a smaller, more frequent intake of meals can control such symptoms as well as guarantee steady weight gain. Nourishing snacks such as nuts, yoghurt, or fruits can help stabilize energy levels.
Stay Hydrated
Drinking plenty of water will help because increased blood volume and other metabolic changes of pregnancy require an increase in fluid intake. Proper hydration also reduces water retention, constipation, and fatigue. Limiting sugary drinks and caffeine will help maintain weight gain in a healthy range.
Regular Physical Activity
Exercise moderately during pregnancy to regulate weight gain, maintain a good mood, increase energy, and prevent gestational diabetes. Examples of safe and effective exercises for most women include walking, swimming, and prenatal yoga, which should be preceded by consultation with a healthcare provider, particularly in the case of high-risk pregnancies.
Tracking Weight Gain
Of course, routine antenatal checkups often monitor the weight gain from the mother’s side. This will ensure that the weight gain is in the recommended range. Monitoring at home should be done with caution and not cause stress since the patterns may be different. Weight gain patterns may be diverse, and the health providers are best placed to assess whether such gain will become appropriate for the individual pregnancy.
Proper weight gain is essential for safe and healthy conditions for both the mother and the baby. A good diet accompanied by regular exercise, and paying attention to the needs of the body, can ensure the appropriate amount of weight gained while pregnant. With effective management of weight gain, women can always look for advice from healthcare professionals and ensure they follow the practitioners’ advice in making the right choices. All these will reduce complications and help in a more comfortable pregnancy experience.
Authored by: Dr. Namrata Nagendra MBBS, MS Obstetrics & Gynecology, Apollo Cradle and children’s Hospital, Bangalore