Eating for two is one of the delights of being pregnant. However, pregnancy is no time to forget healthy eating, quite the opposite. Today there are newer guidelines on when, how, and how much weight a woman should expect to gain while pregnant, and how she should expect to lose the weight after the baby. There are also new concerns about what happens with subsequent pregnancies when some of the baby weight is not completely shed.
Size
Baby weight gain is not a one-size-fits-all notion. Women need to begin by knowing what their Body Mass Index number is, or BMI. Newer guidelines take these numbers into consideration when setting responsible weight gain limits for pregnancy. For instance, a woman with a BMI of under 18.5 is underweight and should plan to gain 28-40 pounds during pregnancy. Those of average size, with a BMI of 18.5-25 should gain the typically recommended 25-35 pounds.
Overweight to obese women are now encouraged to adjust their weight gain or loss aims to their BMI numbers. For those with a BMI of 30-34.9 should gain just 10-25 pounds. Those with BMI's of 35-39.9 should gain less than 9 pounds. Those who are obese, with BMI's over 40 should actually lose up to nine pounds during pregnancy according to the latest research out of Saint Louis University School of Medicine.
Significance
Health concerns for both mom and babies are brought into focus by research on maternal weight gain and how subsequent pregnancies are effected. For example, studies have shown that even a modest gain of one to two BMI points between pregnancies resulted in a 20-40 percent increase in risk of gestational diabetes, and high blood pressure during pregnancy.
For those with gains of 3 or more BMI points, the risk of a stillbirth rose by 63 percent. What is particularly striking in the results of these studies is that the risks include those who were not overweight or obese prior to pregnancy, and those with moderate increases in weight still bore higher risks in subsequent pregnancies.
Time Frame
Generally, there is a pattern to how the weight is put on during pregnancy. The first trimester, the average woman will gain 4-6 pounds. During the last two trimesters, she should expect to put on about a pound a week. Of course, everyone will be a little different and shouldn't worry if they vary a bit. However, weight that comes on in a sudden spurt and the pattern continues, should be cause for alarm.
Likewise, there is a time frame for losing the baby weight after the baby is born. People generally say, it took nine months to put it on, despite what celebrities do and flaunt, expect it to take as long to take it off. Now research is giving even more strong reason to get that weight off in a reasonable amount of time. According to a long term study out of Sweden, it is key that the woman drops the pounds within that first year following birth. Those who don't are overwhelming likely to still be sporting that extra baby weight even 15 years later.
Prevention/Solution
The best way to avoid the permanent baby weight gain is to try to put on the pounds in the right way to begin with. Don't fill up on empty calories. Limiting sweets and high fat foods will go a long way towards avoiding the battle of the bulge later. Also, avoid whole milk products and too much salt in your diet. Also, try to prepare your food in healthy ways, particularly avoiding frying in heavy saturated fats.
After baby, likewise make your diet a healthy one, full of fresh vegetables, fruits, and whole grains, low in fats and sugars. Keep nutritious snacks on hand for when you need a quick bite so you won't be tempted to indulge in cookies or chips. Make sure you drink plenty of water to keep those toxins flushed from your system, too.
Considerations
If you are breastfeeding, it is especially important that you don't try some fad or crash diet to lose those baby pounds. While nursing a baby, moms need 1800-2000 calories in your diet every day. Exercise is important, but you need to be certain not to overdo it. Becoming overwhelmed and discouraged will backfire and your efforts will flag quickly. Instead, work your way up to a healthy exercise regimen, and make sure it's one that you can stay with for the long-term. Doing too much too fast is hard on your body and unlikely to yield the results you want. Balance is key in both diet and exercise. It's a lifestyle you need, not a quick fix.
Tags: baby weight, during pregnancy, weight gain, should expect, should gain, subsequent pregnancies, those with