Weight gain is inevitable and necessary during pregnancy. However, you may be understandably scared about gaining a lot of weight and retaining your pre-pregnancy shape. Although it is common to say that during pregnancy you are "eating for two," it is important to remember that the other person is very small and you do not need to double your caloric intake. Avoiding excessive weight gain is important because extra pounds can be difficult to lose after pregnancy. You should not skip meals during pregnancy to stay slim, but maintaining healthy habits can keep your weight gain at an appropriate level.
Step 1
Choose appropriate foods. You need to eat a wide variety of healthy foods, including fruits, vegetables, low-fat dairy, whole grains and lean meats. The nutrients in these foods will help your baby develop properly. When eaten in moderation, these foods are unlikely to cause excessive weight gain.
Step 2
Eat the same portion sizes as you did before pregnancy. Although you need to consume 500 extra calories per day during pregnancy and breastfeeding, consuming an extra snack may be an easier habit to break than eating larger portion sizes.
Step 3
Exercise regularly. Although you should check with your doctor before beginning an exercise program, low-impact exercise is still safe during most healthy pregnancies. According to the pregnancy guide What to Expect, continuing to exercise during pregnancy can help you maintain a healthy weight, may reduce pregnancy discomforts and may make labor easier.
Step 4
Adjust the amount of weight you need to gain during pregnancy based on your starting weight. According to the Mayo Clinic, women who were at a normal, healthy weight before pregnancy need to gain 25 to 35 lb. Those who were underweight need to gain up to 40 lb. If you begin the pregnancy overweight or obese, you may need to gain as little as 15 lb. Weight gain is also greater when carrying multiple babies.
Tips and Warnings
- You do not need to gain any weight during the first trimester.
- Avoid empty calories from non-nutritious foods such as sweets, fast food and sodas.
