What is a healthy weight gain during pregnancy?

The latest NICE (National Institute for Health and Clinical Excellence) guidance, released in July 2010, says that:

  • Women who are a normal weight for their height (BMI 18.5–24.9) should gain 11.5–16 kg during pregnancy.
  • Overweight women (BMI 25–29.9) should gain 7–11.5 kg
  • Obese women (BMI greater than 30) should only put on 5–9 kg.

So try not to pack on more than this, otherwise you’ll still be left with a lot of weight to shift when your baby is born – this isn’t healthy for either of you. Try not to weigh yourself too often. Focus more on how your body looks and feels and remember that lean muscle weighs more than fat.

Where Does the Extra Weight Go During Pregnancy?

You’ll be pleased to hear that the weight you are putting on is not all sitting on your hips ready to bulge over the top of your fave jeans once you have had your baby. Here is a rough idea of where the weight goes:

Baby: 8 pounds

Placenta: 2-3 pounds

Amniotic fluid: 2-3 pounds

Breasts: 2-3 pounds

Blood: 4 pounds

Stored fat: 5-9 pounds

Uterus growth: 2-5 pounds

Total: 25-35 pounds

Remember that everyone is different and you may gain more or less than this.

Guest blog from Sia Cooper: The Truth About Pregnancy Part One

Thank you so much to Sia for sharing this blog post with bump2mumfitness.com. Read more over at her blog Diary of a Fit Mommy, for more recipes and workout ideas.

 
Pregnancy is an awesome thing.
 
It’s probably the most amazing and beautiful thing I’ve ever been through. Think about it. You spend all this time creating another HUMAN that you get to carry around with you in your belly for almost a year!
 
I am officially halfway through and I have a lot to say about pregnancy-the good, the bad, and the truth! Granted, I have thankfully had a very easy pregnancy so far-I have not been sick hardly any. But there are some other side effects of pregnancy that people don’t tend to tell you!

These are my truths about the first half of pregnancy


sia1

Pregnancy is not 9, but 10 months long!

I am not entirely sure or why they say “9 months” but technically, pregnancy begins right after your last menstrual period-two weeks before you actually conceive. Most women’s pregnancy last a duration or 40 weeks or ten months. So when you get to 9 months, and dont go into labor just yet-dont fret! 9 months or 36 weeks just means you have reached full term and that its “ok” to deliver at any time.
 
Ouch! My butt hurts!
No, I am not talking about hemorrhoids-another health issue women tend to deal with during pregnancy (thats said to come way later). I am talking about Sciatic pain! Oh boy, this is a lot of fun. Try walking or sitting or laying with a twinge of pain starting in either or both butt cheeks that run down your leg! As baby grows, they put pressure on your sciatic nerve, which starts at both buttocks and runs downward towards your calf muscles. It can not only cause pain, but numbness and tingling. This only lasted 3-4 weeks with me and it went away shortly after. 
 
Whoops! That was a smelly one!
This makes me laugh to even think about writing. 
Have you ever heard that all pregnant women fart… alot? Guess how true that is? VERY TRUE! Embarrassing, yes, but thanks to the slowed digestion to increase nutrient absorption during pregnancy, this increases gas-and lots of it! My poor husband, he must really love me to be able to sit near me sometimes! You honestly cannot help it. There is nothing you can do to stop it either! Have fun!
 
sia2
Did you just poke me!?

The first time I felt my baby kick was right at 16 weeks. I was not too sure at first because it was only a one time thing-I did not feel it again that day. But it was a feeling I have never felt before. I was laying on my tummy, texting my family-this was a couple hours after finding out he was a BOY! I was very excited and happy. And then, I felt a little poke from the inside! It was very strange. Some women says it feels like gas, but not to me. I was very sure it was him. A few days later, I felt the same thing. A few days later, I would feel it a couple times a day, getting stronger and stronger. Now, at 19 weeks and 2 days, I feel it several times a day! Sometimes, they are such strong little pokes that they catch me off guard. My husband has been able to feel the movement with his hands a couple of times so far. It is the most amazing feeling ever. Now I feel it when I laugh, eat, and talk.

 
Flat by morning, HUGE by night
This is probably the strangest phenomenon I have ever experienced! Throughout your first half of pregnancy, you will notice that no matter what month you are, you will wake up with a flat tummy and go to bed looking 6 months pregnant. I still had visible abs at 4 months pregnant! Now, at around 5 months, I have developed a real bump that I wake up with now. I remember waking up one morning in tears because I thought my baby was shrinking! But surely enough like clockwork, with everything I ate and drank throughout the day, my bump slowly formed and came back. This is just due to a lot of water retention throughout pregnancy! You will know its the real thing when you wake up with it. Instead of it doing a disappearing act.
 

sia3

My boobs are on FIRE!!

Your breasts start growing the moment those HCG hormones start rolling in. And guess what?
THEY DONT STOP!
They grow so much that they no longer fit in anything you own! Say hello to new bras. Target has amazing and comfy nursing bras that are inexpensive that I would suggest. My biggest piece of advice is to sleeping in a supportive bra, because if you dont, your breasts will feel like they are on fire! The pain subsides a little in the 2nd trimester, but still hurts me at 19 weeks.
 
“I will take a pizza, sushi, fries, ice cream, and a cheeseburger, please?”
Yes! Food cravings are true. At least in the first trimester. I had no sickness so I was able to eat and crave things. I did not crave sweets very much, but I did crave CHEESE and SUSHI. I had to have it. I craved it so much that if I did not get it when I wanted it-my whole night was ruined! Yup. Thank youuuuu, hormones! They can turn you into a bitch if you are not one already. However, I controlled mine pretty well. Sometimes, I dont even feel pregnant! But according to what I hear, its a rarity to not get sick. I credit it to my staying health, gym going, and clean eating.
 
But I must eat for 2!
NO-you do not. Biggest myth ever. Yes, you are hungry and having cravings, but you must remember that everything you eat-baby eats too. That does not mean you need double. You should only take in 300 extra cals the first tri, 300 the second tri, and 500 in the 3rd tri and when you are nursing. This myth has been the cause of unnecessary weight gain and makes it that much harder for the baby weight to fall off. I am 19 weeks and my weight gain is at 3lbs. I eat around 2,300 cals a day and workout 4-5 times a week. I do eat clean but I do have my cheat day once a week!
 
I gotta go potty
Ahhh you and the potty will get very acquainted. My biggest tip? Do not drink fluids one hour before bedtime, and make sure you go to the bathroom right before you jump into bed. Dont get me wrong- you will still go several times a night, but it makes it one trip less. 

Maria Kang “what’s your excuse?” photo, she’s got a good point!

Maria is all across the TV this morning with her controversial photo, which shows her with a flat tummy and amazing body with her 3 children. All credit to her this is very clever PR (probably carefully planned for maximum exposure) and has got her worldwide coverage!

She shouldn’t be getting so much criticism though, she is a hard working mum who has prioritised her fitness and her body, setting a great example to her kids.

From my own experience I know that you don’t have to sacrifice time with your children to exercise. If you are motivated you can fit it in around them. But it is hard work, which is why most women don’t bother. Don’t blame her for taking control and looking amazing!

I lost all my baby weight in 2 weeks with both of my daughters with sensible eating and exercise at home, following my exercise plan, the 3-plan. Make having a child the time you become a healthier, fitter, more confident woman and your whole family will benefit.

Here is my photo after 12 weeks after baby number 2 – my plan really does work!

12 weeks after baby

Nell McAndrew certainly not afraid of working out in pregnancy – wow!

Nell McAndrew has exclusively revealed her second pregnancy to HELLO! magazine. (Check it out now!)

No stranger to exercises – the model is 20 weeks pregnant and is keeping up her fitness regime by running six miles a day along with twice-weekly gym sessions!

You have probably realised by now that I advocate exercise in pregnancy 🙂 This story from Nell is a great example of how pre-pregnancy fitness levels inform how much activity you can do when you are expecting. A super fit 39 year old mum of one Nell was running 90 miles a week and was a seasoned long distance runner before she became pregnant again. In her case the amount of exercise she is doing is fine as long as she feels ok and makes sure she builds in some rest time. Also, that she listens to her body and tapers of her sessions a bit later on in her pregnancy. I say – well done Nell! Another fit mum changing preconceptions, I hope your pregnancy is a happy, healthy one.

Just remember if you aren’t as fit as Nell (and most of us aren’t), you will need to set your pregnancy exercise levels according to YOUR fitness and individual pregnancy circumstances x

A headline like ‘Cardio with a bump’ is definitely going to get my attention!…..

I came across this article from Gulf news, which has some really good information about exercise in pregnancy. It is written positively from a medical perspective. The more information we can get out there like this the better – and the quicker we can start to change the taboo.

Cardio exercise is perfectly safe during pregnancy and has many benefits, some of which are outlined in the article. Your baby will not mind being jigged about! Just remember to work at a sensible rate considering your pre-pregnancy fitness levels and listen to your body.

It begins:

Glued to the remote control, chocolate ice-cream on double chocolate ice-cream, pickles with just about anything, sleeping during the day: a pregnant woman can never be judged — or so the saying goes. While growing another person inside of you, the “it’s-ok-she’s-pregnant factor” trumps any amount of judgement the world can throw your way. One exception, however, is exercise. When it come to working out while expecting, there’s still a taboo.

And goes on to say:

The all-important benefits, according to the doc

  • As with exercise recommendations for women who have any medical condition, those for pregnant women must balance the benefits and risks to mother and foetus. Dr Etakerina Kaloyanova lists a few benefits of exercising during pregnancy.
  • Alleviates some of the more uncomfortable symptoms, including back pain, insomnia, joint pain and constipation.
  • May help you better handle the mood swings common in pregnant women.
  • Helps avoid gaining too much weight during pregnancy, which can lead to complications.
  • Allows development of muscle strength and stamina, making things easier when you’re ready to give birth.
  • Some studies show babies of women who exercise throughout pregnancy are more focused and better stimulated after birth.
  • Babies of women who exercised regularly throughout pregnancy cope better with any unexpected distress during the birth.

As we know there are so many benefits, we need to spread the word! x