Limit the weight gain during pregnancy

Many women see the pregnancy as an excuse to eat a lot. That may be nice, but after the birth you will really regret it. Limiting the weight gain during pregnancy is ultimately what you want, even though you do not feel so charming, suffer from binge eating and are very tired. How? You read it here!

Weight gain 40 weeks pregnant

You will not get away from it that you are going to arrive during pregnancy. On average women come between 9 to 12 to 15 kilos. According to the Nutrition Center comes 12.5 kilos of all the weight you arrive during pregnancy, through the pregnancy itself. So it is not fat!

This is where the pregnancy silos come from:

  • Weight of your baby, good for about 3.5 pounds
  • 2 kilos of amniotic fluid
  • Uterus and placenta weigh about 1.5 kilos
  • 2 kilos of extra blood
  • 0.5 extra breast tissue
  • 3 kilos of extra adipose tissue

All pounds that are above this 12.5 kilograms usually consist of extra fat. To get rid of that fat you will have to do something more after giving birth.

Weight gain pregnancy per week table

In the first trimester you do not get much when it's good. In any case, not by the weight of your baby, amniotic fluid or the other things. On average, women come between 1 or 2 kilos. If you come more, then you have probably given too much to your appetite.
In the second trimester you will arrive at about 2/3 of the total weight that women arrive on average during pregnancy. This comes down to about 8 kilos if you had a normal BMI before the pregnancy. In the last quarter about 4 kilos will be added.
Below is a table with the average weight gain during pregnancy per week.

Number of weeks pregnantWeight gain during pregnancy is not less than:Weight gain during pregnancy is no more than:
1st quarter:
0 to 13 weeks
0.9 kg2.7 kg
Week 161.8 kg4.5 kg
Week 203.6 kg6.3 kg
Week 245 kg8.1 kg
Week 286.8 kg10 kg
Week 328.1 kg12.2 kg
Week 349 kg13.1 kg
Week 369.5 kg14 kg
Week 3710 kg14.5 kg
Week 3810.4 kg15 kg
Week 3910.8 kg15.4 kg
Week 4011.3 kg15.9 kg

Weight gain during pregnancy for a normal BMI of 18.5 to 25. If in doubt, contact your doctor or midwife!

Restrict weight gain during pregnancy

If you do not want to suffer from too many pregnancy silos after delivery, there is only one thing to do: limit the weight gain during pregnancy! To limit your weight gain, it is important that you eat enough, but not too much.
How much you sometimes feel like eating a lot, try to resist the urge and eat a sandwich or piece of fruit instead of chips and chocolate.

You can also prevent binge eating by just eating enough so that you are not hungry. Because hunger triggers binge eating. Of course you may treat yourself once, but keep it within bounds and make sure you keep moving. If you move moderately intensively at least 2.5 hours per week, that is already a good start.
Do you want to know what you can eat when you are pregnant? Take a look at the website of the Nutrition Center and fill in your gender and age. Do you want a daily menu? Here you will find daily menus for pregnant ladies.

Restrict weight loss tips during pregnancy

  • Eat plenty of whole grains, proteins, vegetables, fruit and dairy. Check the website of the nutrition center to see what a pregnant woman of your age can eat in a day without arriving.
  • Eat multiple meals throughout the day. If you are nauseous, eat much smaller meals throughout the day.
  • You do not have to go hungry. Are you hungry, eat something if it is just some fruit, a sandwich, snack vegetables, boiled egg or hand unsalted nuts (max 1 hand per day)
  • Keep moving as much as possible, 2.5 hours per week is enough.
  • Apply structure to your meals such as certain times for breakfast, lunch, dinner and snacks.

Read also my blog about nutrition tips during pregnancy.

Unintentional weight loss during pregnancy

In the first trimester it can occur that you are often hanging above the toilet or are not hungry because of the nausea. Many women therefore fall off during pregnancy. If you already had a very low weight for the pregnancy and you are more likely to fall as a result of nausea, it is good to discuss this with your midwife and GP. Presumably they will refer you or put you in touch with a dietitian.

If you are not underweight, but still lose weight then it is wise to discuss this with your doctor. In any case, it can not be so bad, because it is only temporary and most women still have some reserves.

Lose weight during pregnancy harmful

Going a decent diet during your pregnancy is really a bad idea. Do not follow crash diets or low-carbohydrate diets, even if you notice that you have already arrived. If you go lines during pregnancy, you will not get enough nutrients. Because you eat less than your body needs when you need just enough nutrients for your baby's growth. In addition to receiving insufficient nutrients, you will also become extremely tired and weak due to strict diets and that will not be beneficial during your pregnancy.

Pregnant and still lose weight?

Strict diets are therefore not a way to limit the weight gain during pregnancy. Do you want to lose weight during your pregnancy because otherwise you will get a lot of overweight during pregnancy or already have? Always consult your midwife or your doctor so that you can get good information about this or if necessary, you can be accompanied by a weight consultant or dietitian.

It is indeed possible to lose weight during pregnancy without being harmful, as long as it goes very gradually. Of course you will not lose weight during pregnancy (after the first trimester) because everyone will arrive. Only then you come less than average.

You then limit your weight gain during pregnancy to 6 or 10 kilos. In that case you will not contract any adipose tissue and after the pregnancy you have even lost a few pounds. But again: do not do this on your own, but ask for advice and guidance. In any case, try to eat first according to the Nutrition Center and not to snack. That will already matter a lot.

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