Being an Ante/Postnatal Fitness Expert, I’m asked quite frequently from pregnant clients “How much weight will I put on during pregnancy?”, so I thought I’d write a little article for you, answering this very question, just to clarify the issue for you.
A lot of mums-to-be become very concerned and indeed are quite sensitive about their weight during pregnancy, which is only natural, particularly if this is your first baby.
What I think is more important to point out here is, whilst it’s good to keep tabs on how much weight you’re gaining, you mustn’t let it make you feel anxious, ok? You have enough anxiety going on from external factors which increase your stress levels to let weight gain trouble you too.
You’ll have regular checks with your Midwife during pregnancy, and they will run tests to ensure that the weight you’re gaining is at a safe level, or indeed if you put on weight suddenly. Your Midwife will be able to give you an indication of how much weight you should gain. Bear in mind, this will vary according to:
- Your height
- Your pre-pregnancy weight and BMI
- How many babies you’re expecting
You’ll hear me say quite often “every pregnancy is different”, and there’s a lot of truth in this statement. It’s important that you don’t judge your weight gain by other pregnant women around you too (I see you all compare each others bumps in my classes all the time!), because every pregnant women is different and therefore carries her pregnancy differently too. For those of you pregnant for the second/subsequent time, you may have noticed that you don’t “feel” exactly the same as you did in previous pregnancies, again proving this rationale. Not every pregnant woman’s bump shows at exactly the same time either, do they?
Worth mentioning here also is that, whilst some of your “weight gain” IS increased body fat, the rest is actually made up of lots of other things. For example: a) your unborn baby, b) your placenta, c) amniotic fluid and d) the increased levels of maternal blood and fluid volume pumping their way around your system.
Most pregnant women during their first trimester will put on somewhere between 0-9-1.8kg, and this weight gain will continue to at an increased rate during your second trimester, yet may slow down during your third. As your pregnancy develops and your due date approaches, most women will often stop gaining weight.
Remember, there’s no need to “eat for two” during pregnancy, and although it’s likely you’ll need some extra calories per day, these additional nutrients only equate to around 200-300 calories per day. It’s important you choose a varied, healthy and balanced diet, rather than the first sweet or savoury fix you can get your hands on, and keep your fluids up too, despite the frequent trips to the loo.
If you’re of average height and weight, generally, by the end of your pregnancy, it’s normal for you to have gained between 11.25-16kg, but this is a guide only, so don’t worry if you’re outside of these numbers.
So, although this weight gain I’ve listed above are average figures, remember, this weight gain is NOT all increased body fat. You’ll never know exactly what weight your baby will be, how much of that weight is amniotic fluid until your waters have broken, and your placenta has been delivered.
Be sure to embrace your pregnancy, embrace your bump, and embrace your unborn baby therein.
Bump to Babe Pregnancy Fitness Classes will lessen your chances of excessive weight gain during pregnancy and help you stay active for you and the health of your unborn baby too.