How much weight should you gain during pregnancy?
Key Takeaways
Gaining weight during pregnancy is normal and a healthy part of pregnancy.
However, gaining too much weight during pregnancy can raise the risk of health problems for the baby.
The focus should be on maintaining a healthy weight gain that supports the baby's development rather than on shedding pounds.
While it is essential to gain weight for a healthy pregnancy, it is equally important to approach weight management with care and knowledge.
Gaining weight during pregnancy is normal and a healthy part of supporting your growing baby. However, the amount of weight you should gain varies depending on several factors, including your pre-pregnancy weight and overall health.
In addition, while it is a natural and necessary part of ensuring a healthy pregnancy, many women find it challenging to lose the extra pounds post-delivery. Understanding the causes of weight gain during pregnancy and the difficulties in shedding it afterward can help new mothers approach this phase with more knowledge and less anxiety.
Why do you gain weight during pregnancy?
Studies have shown that women with a healthy BMI who give birth to full-term infants typically gain between 10 and 17 kg during pregnancy, putting on most of the weight after week 20. Meanwhile, the CDC recommends that most women within a healthy weight range carrying one baby should gain 11.3 to 15.9 kg (25 to 35 lbs) during pregnancy.
It is important to note though that not all the weight gained during pregnancy is fat, but related to the baby. Weight gain also constitutes increase in the circulating blood volume, mass of the uterus and breasts, and extracellular fluid, as well as fat mass accretion. Most of the accumulated fat mass is subcutaneous, but visceral fat also increases. Meanwhile, the placenta, fetus, and amniotic fluid comprise approximately 35% to 59% of the total geriatric weight gain.
There are women, however, who gain more weight than others.
Gaining too much weight during pregnancy can raise the risk of health problems for the baby, such as being significantly larger than average at birth and complications like shoulder dystocia, where the baby's shoulder becomes stuck after the head is delivered. Additionally, excessive weight gain during pregnancy can increase the risk of retaining weight postpartum.
There are several factors that cause excessive weight gain during pregnancy – including hormonal changes, insomnia, and work pressure, among others.
Hormonal Challenges
Pregnancy triggers a surge in hormones, particularly progesterone and estrogen, which are crucial for maintaining the pregnancy. These hormonal shifts can lead to changes in taste, increased appetite and fat storage, preparing the body to support the growing fetus and for breastfeeding postpartum.
Sleep Issues
Sleep is critical for healthy physical, mental and emotional functioning. Unfortunately, pregnancy often disrupts sleep due to discomfort, frequent urination, and anxiety about the impending arrival. Studies have shown that lack of sleep is associated with an increased risk of obesity, a poor lipid–lipoprotein profile, type 2 diabetes, hypertension and other cardiovascular diseases. It can affect metabolism and increase the levels of cortisol, a stress hormone that promotes weight gain, especially around the abdominal area.
Work Pressure
Balancing work and pregnancy can be stressful. High stress levels can lead to emotional eating and reduced physical activity, contributing to weight gain.
Weight gain during pregnancy is not merely about overeating or lack of exercise. It is a complex interplay of biological and lifestyle factors, making it a natural part of the pregnancy journey.
Should you be losing weight while pregnant?
It is essential to approach weight loss during pregnancy with caution and it would be best to speak with your doctor about it. The focus should be on maintaining a healthy weight gain that supports the baby's development rather than on shedding pounds.
A study showed that a combination of a healthy diet and exercise can help reduce weight gain during pregnancy and lower the chances of a cesarean delivery.
Recommended Exercises for Pregnant Women
Exercise during pregnancy can help manage weight gain, improve mood, and prepare the body for labor. Here are some recommended exercises:
Walking
A simple and effective way to stay active without straining the body. It helps maintain cardiovascular health and muscle tone.
Swimming
Swimming provides a full-body workout while being gentle on the joints. The buoyancy of water supports the weight, making it a comfortable exercise option.
Prenatal Yoga
This enhances flexibility, reduces stress, and prepares the body for labor. It also helps in relieving common pregnancy discomforts like back pain.
Strength Training
Engaging in light weightlifting or bodyweight exercises can help maintain muscle tone and strength. It is crucial to use proper form and avoid heavy lifting. However, consult your doctor to determine if strength training is suitable for you.
Pelvic Floor Exercises
Strengthening the pelvic floor muscles can help prevent urinary incontinence and prepare the body for childbirth.
Can You Take GLP-1 Receptor Agonists While Pregnant?
GLP-1 receptor agonists (GLP-1RAs) are a class of medications commonly used to manage type 2 diabetes and obesity by regulating blood sugar levels and promoting weight loss. However, their safety during pregnancy is not well-established.
Current guidelines generally advise against the use of GLP-1RAs during pregnancy due to the lack of sufficient data on their effects on the developing fetus. If you are on GLP-1RAs and become pregnant, it is crucial to consult your healthcare provider. They will likely recommend discontinuing the medication and exploring alternative options to manage blood sugar and weight during pregnancy.
In a Nutshell
Weight gain during pregnancy is a multifaceted issue influenced by hormonal changes, lifestyle factors, and the body's natural preparation for childbirth and breastfeeding. While it is essential to gain weight for a healthy pregnancy, it is equally important to approach weight management with care and knowledge. A balanced diet, appropriate exercise, and consulting healthcare providers about medication use are key to navigating this journey healthily.
If you would like to explore how to lose weight sustainably after having your baby – if you are NOT breastfeeding, that is – you might want to take a look at NOVI Optimum Plus. This medical weight loss program includes:
GLP-1 RA medication such as semaglutide. The patients treated lost an average of 15% body weight over 68 weeks.
Doctor consultation. You get to consult local doctors specializing in weight management over video call or in-person.
Digital diet and fitness coaching. A personal health coach you can reach via our NOVI app to help you achieve your weight goals.