How to avoid gaining too much weight in pregnancy
Emily Cater
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When pregnant, it's completely normal to gain weight - after all, you are carrying another human inside you! But keeping active and in good shape is important for the health of yourself and your baby. If you're concerned about putting on extra pounds during your pregnancy, follow our tips and advice on how to avoid unnecessary weight gain during pregnancy.
How much weight can I expect to put on during my pregnancy?
The weight you put on during pregnancy really depends on how much you weighed before getting pregnant. Generally speaking, weight gain in pregnancy varies from woman to woman.
Some weight gain is of course completely normal, and in fact essential for your developing baby. The NHS advises that most pregnant women gain between 10kg and 12.5kg (which is 22lb to 26lb, or 1.5 to 2 stone), putting on most of the weight after week 20.
If you gain slightly over, or under this amount, there shouldn't be cause for concern. However, if you're worried you're putting on too much weight, you should speak to your midwife or GP.
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Most of the extra weight gained during pregnancy is due to your baby growing, but your body will also be storing fat, ready to make breast milk after your baby is born.
It's important to be aware that putting on too much or too little weight can lead to health problems for you or your unborn baby.
There's no need to fixate on your weight though, so remember to be kind to yourself. Just try to be mindful and stay as healthy as you can throughout your pregnancy.
Dr Sarah Schenker, a dietician, agrees:
'Bear in mind that you'll be gaining weight partly as a result of your growing baby, but also because your body is creating extra energy stores for breast milk.
'It's wise to be mindful about what you're putting into your body, as you need to meet all your daily nutrient requirements, like iron, magnesium and calcium, so make every mouthful count.'
The dangers of putting on too much weight during pregnancy
Putting on too much weight in general can affect your health and increase your blood pressure, leading to all sorts of concerns.
According to the NHS, gaining too much weight can increase your risk of pregnancy complications, including:
Gestational diabetes: too much glucose (sugar) in your blood during pregnancy can cause gestational diabetes, which increases your risk of having a large baby.
Pre-eclampsia: a rise in blood pressure can be the first sign of pre-eclampsia; although most cases are mild and cause no trouble, it can sometimes be serious.
Miscarriage: sadly, the NHS states that the overall chance of miscarriage under 12 weeks is as high as 1 in 5 (20%), while if you have a BMI over 30, the chance is increased to 1 in 4 (25%).
Premature birth: the higher your pre-pregnancy BMI and weight gain the higher the likelihood of your baby being born prematurely.
Blood clots: all pregnant women have a higher chance of blood clots compared to women who are not pregnant, and if your BMI is 25 or above, the chance is increased further still.
General discomfort: pregnancy isn't particularly comfortable at the best of times, and excess weight gain can result in everything from backaches and leg pain to over-exhaustion, varicose veins, heartburn, and achy joints. The experience of labour itself can be more difficult when carrying extra weight, too.
Hypoglycemic attack: during pregnancy, if you consume too much sugar with a high glycemic index (like cakes, sweets, jam and so on), you could suffer a hypoglycemic attack.
Regularly having high blood sugar levels like this for long periods of time (over months or years) can result in permanent damage to parts of the body such as the eyes, nerves, kidneys and blood vessels.
Other complications can include heavier bleeding than normal following birth, and the baby's shoulder becoming stuck during labour.
It's important that you go to all your antenatal appointments, so that your midwife can monitor the health of you and your baby, providing support and advice where needed.
The NHS recommends that if you are overweight and trying to conceive, the best way to protect your health and your baby's wellbeing is to lose weight before you become pregnant.
By maintaining a healthy weight, you'll increase your chances of conceiving naturally and reduce the chance of problems in pregnancy and labour, as listed above.
Healthy eating to avoid weight gain during pregnancy
If you're wondering how to avoid weight gain during pregnancy, one of the best things you can do is to maintain a healthy and balanced diet, rich in nutrients for you and your baby.
If you get a craving for something sweet or salty, it's fine to satisfy the urge every once in a while. Just opt for healthy fats, salts and sugars where possible. Healthy fats can include things like Greek yoghurt, avocado and peanut butter, while sugars found naturally in fruits are always best.
Being pregnant, you're bound to want to reach for stodgy carbs, but bear in mind it's better to opt for complex carbohydrates like brown rice, quinoa, and wholegrain breads and pasta, which will not only provide you and your baby with more nutrients, but help you to feel fuller for longer.
A healthy diet during pregnancy is a balance of the following:
- Fruit and vegetables: try to eat at least 5 portions of fruit and veg a day, to provide the vitamins, minerals and fibre your baby needs.
- Carbohydrates (ideally complex carbs): such as bread, potatoes, breakfast cereals, rice, pasta and noodles. Try to eat wholemeal versions if you can.
- Protein: foods like meat, fish, poultry, eggs, beans, pulses and nuts. Protein provides the building blocks for your baby to grow.
- Dairy products: includes milk, cheese and yoghurt. These contain calcium, essential for healthy bones. If you're vegan, you can have calcium-fortified dairy alternatives instead.
It's fine to snack too, but if possible, consider dried fruits and nuts which are not only far healthier than crisps or chocolate, but should keep cravings of these foods at bay too!
Once or twice a week though, it's ok to treat yourself to a small portion your favourite indulgence, whether that be chocolate, ice cream or salted peanuts!
Oh, and don't forget to drink plenty of water every day to keep hydrated. Drinking lots of water will also help with constipation - one of the common side effects of pregnancy.
Get inspired by our healthy recipes here.
Keeping active while pregnant
It's really important to keep as active as possible during your pregnancy, without overdoing it of course. If you're concerned about how to stay slim during pregnancy, keeping fit and healthy should be considered as one of the most important factors.
There are plenty of sports you can still do while pregnant, including yoga, aerobics, jogging and swimming. You could even try a pregnancy-specific sport like aquanatal classes or pregnancy pilates.
Failing that, the NHS advises that taking just a 30-minute walk a day can be beneficial for both you and your baby, and will certainly help when it comes to avoiding weight gain.
Try sneaking a few extra steps in by walking to the shops or work where possible, or getting off the bus a stop or two early.
Why not check out some of the antenatal classes in your area, too?
If you weren't active before your pregnancy, it's a good idea to consult your midwife or doctor before starting a new exercise plan when you're pregnant.
If you start an aerobic exercise programme (such as swimming, running or aerobics classes), tell the instructor that you're pregnant so that they can adapt any workouts for you.
Always be careful not to overdo it; the NHS says that as a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, you're probably exercising too strenuously.
Handling pregnancy cravings
Having particular food and drink cravings when pregnant is completely normal, and it's fine to indulge in these every now and again, without getting too carried away.
After all, if you never treat yourself at all, you're more likely to crave certain foods even more which could result in unhealthy bingeing.
Dr Sarah Schenker agrees:
'It's important to respond to your body's needs and stay in tune with what you're craving.
'There's a plausible theory called metabolic memory theory whereby the body can recognise nutrients in certain foods, which could go some way in explaining that the body craves what it actually needs!
'Just try and make those choices healthy, for example if you're hankering for a blueberry muffin, you're probably craving the nutrients from the blueberries, so opt for a small bowl of those instead.'
A common question often asked, is 'should I eat for two now that I'm pregnant?' The answer is no, as you simply don't need to and there is no nutritional benefit for your baby.
While it can certainly be tempting to 'eat for two', official advice says that's not necessary.
The NHS now says pregnant women only need to consume an extra 200 calories a day – and that's only in the final trimester of your pregnancy. That’s the equivalent of two slices of wholemeal or wholegrain toast and margarine, or a small bowl of porridge.
What to Expect When You're Expecting by Heidi Murkoff is a must-read for all pregnant parents. See more details here at Amazon.
Wondering how to not gain weight during pregnancy? Share your experiences and gain tips from other mums-to-be in our forum:
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