7 Tips for Minimal Weight Gain During Pregnancy

My husband and I learned that we were pregnant with our first child when I was at my absolute highest on the scale. Knowing my scale was only going to continue to climb over the next few months, I cried at my first doctors appointment.

For the next 9 months, I decided to focus on being as healthy as I could  and make this pregnancy as healthy as possible. I would cross the weight loss bridge after the baby was here.

Since I was starting the pregnancy as overweight, my doctor encouraged me to try to gain between 15-25 pounds over the next 9 months.

*I ended up gaining 30 pounds for my first pregnancy and 35 pounds during my second pregnancy. It was more than I wanted to gain, but I tried my best. I think I found a good balance between being healthy but still enjoying life. That is my goal for you too!

Try to find a balance between eating HEALTHY the majority of the time, but still ENJOYING those cravings and splurges too.

Weight Gain and Body Image

People share their weight loss stories all the time, but rarely share about gaining weight. Even though it is completely normal and healthy to gain weight during pregnancy, it doesn’t mean it isn’t going to play number on your mental health and body image.

• Gaining weight when you are pregnant is inevitable. The baby is going to grow, that is healthy!
• Your body is going to change, that is healthy!
• You are not going to recognize your own body, that is okay! It is all a part of the process.
• Every part of your body is going through trauma to help this baby grow.

These changes aren’t easy to cope with, especially with all of the hormones raging through your body. Pregnancy affirmation cards can be helpful as you try to eliminate negative self-talk.

How much weight should I gain during pregnancy?

There are certain recommendations based on your current BMI and overall health.

UNDERWEIGHT– It is recommended to somewhere between 28-40 pounds.

HEALTHY– The average healthy woman should gain 25-35 pounds.

OVERWEIGHT– If starting pregnancy overweight, it is recommend to gain 15-25 pounds.

OBESE– Gaining 11-20 pounds is the recommend weight gain for women who are considered obese.

How much weight should I gain each trimester?

These recommendations come from Medline Plus.

FIRST TRIMESTER– For most women, no extra calories are recommended, so a typical 1,800 calories balanced diet is great. The average woman gains between 1-5 pounds during this time.

SECOND TRIMESTER– Roughly 2,200 calories are recommended, which is approximately an extra 400 calories. The average woman gains 1 pound a week during her second trimester.

THIRD TRIMESTER- An extra 500-600 calories from the normal diet is recommended here, so roughly 2,400 calories. Again, the average woman gains about 1 pound a week until her delivery.

Where does the weight go?

Curious where the 25-35 pounds is distributed throughout your body? Here is a breakdown of where that extra weight goes.

• 2-3 for the placenta
• 2-3 pounds for the amniotic fluid
• 2-3 pounds for breast tissue
• 4 pounds for extra blood
• 5-9 pounds of stored fat
• 2-5 pounds for the uterus
• 8 pounds for the baby

What if I gain too much weight?

It is hard to manage your weight gain as each pregnancy and each person is different. However, there are certain health issues that increase when women gain excess weight.

According to Baby Center, gaining too much weight can increase the risk of:

• Developing high blood pressure disorders (such as preeclampsia)
• Preterm delivery
• C-section birth
• Gestational Diabetes
• Having a large baby

How do I avoid gaining too much weight during pregnancy?

1. Adapt appropriate mindset.

As tempting as it is, don’t go and “eat for two”. Many women justify eating whatever they want and as much as they want because they have the excuse “I’m eating for two”.

Set your mindset on being HEALTHY.

The more you splurge now the harder you are going to have to work later, when trying to lose the baby weight.

During the first trimester when potato chips sounded heavenly, I ate potato chips! Even though I wanted to eat the whole bag, I didn’t eat. I got out one serving and enjoyed them because that is what the baby was craving. Moderation is key.

If it sounds good, eat it, but just limit the amount.

Split desserts with your husband. Take just a few bites to indulge the craving but don’t go overboard. This helps save money and your waistline. 

2. Track your weight gain.

Something that I found helpful was tracking my weight gain. 

It is important to pay attention to the weight, without being consumed by it, which is easier said than done. Try to have a flexible goal like gaining 4 pounds a month, or 2 pounds between your doctor’s appointments.

With my personality, I like to know where I am with my goals. I don’t do well being “blind-sided” at the doctor’s office. Certain personalities might do better not keeping track of their weight, but I found it to be very helpful!

Some women don’t want to look at a scale at all during their nine months, and that is fine too. If it doesn’t work for you, skip the scale and just focus on being healthy. Find what works for you and feels right! 

Don’t forget to give yourself grace too. Your body is going through a lot of changes!

3. Find a good prenatal workout program.

There are so many reasons to workout while pregnant.

• YOU feel amazing, energized, and strong even with this new body and extra weight.
• Women who workout during pregnancy tend to have easier & shorter labors.
• BABY has higher chances of being healthy, sleeping better, and nursing better.

So why wouldn’t you workout IF your doctor clears you?

I am not a doctor or in the medical field at all. I am just a momma that has walked in your shoes. Make sure that you get permission from your doctor to make sure exercise is healthy for you and baby.

I absolutely loved Beachbody on Demand‘s prenatal programs. which I have used for both of my pregnancies.

YouTube also has tons of great prenatal options! However, I don’t think everybody on the internet is reputable though so be careful and do your research. I started with some YouTube videos during my first trimester but switched over to prenatal programs through Beachbody because I knew I could trust their certified trainers, especially Elise’s prenatal barre class.

Knowing that not all workouts are safe for pregnant women in the 2nd and 3rd trimester, I felt confident investing in a Beachbody Membership and following their prenatal programs.

4. Move your body.

Specific prenatal workouts are phenomenal for preparing your body for labor and are tailored to each specific trimester, but it is also great idea to add everyday movement into your schedule too.

• Try walking for 20-30 minutes a day. Is a great choice for pregnant women and is completely FREE!
• Swimming a couple of times a week is a great way to take pressure off of your joints and give your body a bit of a break.
• Yoga is also REALLY good for pregnancy and postpartum mommas!

5. Drink lots of water.

Anytime you are focused on being healthy, water plays a big role. There are tons of benefits of drinking water, especially while pregnant. Even though you already have to pee every other minute, staying hydrated with these tips can definitely help for you and baby during pregnancy.

What to Expect says that the following are benefits of staying hydrated while pregnant.:

• Keeps your bowels moving, which can be a common pregnancy issue.
• Reduces swelling.
• Prevents UTIs because it keeps urine flowing.
• Helps regulate your body temperature.

6. Focus on healthy foods.

As is my motto in all of life, focus on eating healthy the majority of the time. Your body needs good foods to fuel you so you can feel your best. Some of my favorite healthy recipes are energy bites, Asian lettuce wraps with peanut sauce, and carrot cake baked oatmeal.

Don’t focus on what you can’t eat. Focus on what you CAN eat and HOW it makes you feel. You are not on a diet and trying to eliminate foods here. You are growing a human being and trying to nourish you AND your baby.

Remember, your baby is getting its’ nutrients from you. If you are not taking care of your body, you aren’t taking care of your baby either.

7. Minimize junk food.

Let’s be honest, during pregnancy there are lots of food you should not eat and many others that just don’t sound great to you. Thank you morning sickness. It can feel restrictive and can be annoying.

Notice I say MINIMIZE, not ELIMINATE. If you crave potato chips, eat potato chips. I don’t want you to focus on whether to eat the potato chips or not, instead, focus on how many. Instead of sitting and eating the whole bag, portion out one serving and enjoy each and every chip.

During my pregnancies, vegetables are repulsive, sugar is not tempting at all, but carbs and salty foods are where it is at.

Conclusion

• Practice moderation in ALL things.
• Move your body with daily exercise and prenatal workouts.
• Focus on nourishing your body with healthy foods that will give energy, fuel your body, and give nutrients to your baby.
• Track your weight gain so you can play a part in managing it.

OTHER POSTS I THINK YOU MIGHT ENJOY!

• Reasons to Consider Getting a Beachbody on Demand Membership 
• Simple Guide to Meal Prep and Meal Planning
• Tips to Be a More Productive Mom
• Starting a Productive Morning Routine
• Tips for Losing the Baby Weight
• Here are some healthy recipes you might like too!

​

It is easier said than done, but try to enjoy every minute of this beautiful gift of pregnancy! GOOD LUCK MOMMA!