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Moms Womb > Pregnancy Exercises > How do I maintain a good pregnancy weight?
Pregnancy Exercises

How do I maintain a good pregnancy weight?

Kymberly Williams
Last updated: 2023/01/24 at 5:00 AM
Kymberly Williams Published February 15, 2022
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How do I maintain a good pregnancy weight
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 What to eat and how much of it is always important during pregnancy. Pregnancy weight and ways to maintain it seems to be tough. Gaining weight increases your risk of health problems for both you and your baby.

To know how much weight you should gain during pregnancy, first, you should know your pre-pregnancy body mass index (BMI).

Observation: This is equal to your pre-pregnancy weight (in kg) divided by the square of your height (in meters).

Before you become pregnant, your BMI should be between 18.5 to 24.9, which is a healthy weight range. Your ideal weight gain should be between 11.5kg and 16kg during pregnancy.

But if you are above the normal BMI, you should gain less weight. And, if you are below the normal BMI, you should gain more weight during pregnancy.

Causes of your weight gain

You gain weight not only because of your baby but also due to extra body tissues. During pregnancy, tissues of the breast, uterus, and placenta grow, and fat storage increases. Besides, your body creates extra blood and fluid during pregnancy.

Tips to prevent extra weight gain during pregnancy

Eating healthy, nutritious food and doing regular exercise is the best way to maintain a good pregnancy weight.

How do I maintain a good pregnancy weight

Manage your calorie intake

Many people think that they need many calories during pregnancy. But it’s not the case.

  • During the first trimester (first 12 weeks) – Most women don’t need extra calories.
  • During the second trimester (13 to 26 weeks) – Most women need about 340 extra calories a day.
  • During the last trimester (after 26 weeks) – Most women need more than 450 extra calories a day

Your calories should come from a variety of healthy foods rich in nutrients.

Eat Healthily

Here is a list of some super nutritious foods to eat to have a healthy pregnancy and a healthy baby.

Dairy products should be consumed on a daily basis, especially milk and yogurt. They have a good amount of protein and calcium.

Fresh green leafy vegetables are packed with so many nutrients like vitamins C, and K, fibre, calcium, iron, folate, and potassium. 

Lean meat, fish, and eggs are sources of high-quality protein. Eggs are rich in choline, a vital nutrient required during pregnancy.

Whole grains are packed with Vitamin B, fiber, magnesium, and carbohydrates.

Dry fruits are high in calories, vitamins, proteins, and minerals

Fruits and Vegetables should be eaten daily as they are very healthy

Taking proper water intake is important as your blood volume increases during pregnancy. So make sure to stay hydrated.

Do safe workouts to maintain pregnancy weight

Ask your doctor during your first check-up whether exercising during pregnancy is good for you or not. Do those which your doctor recommends.

Most pregnant women need at least two and half hours of exercise a week such as walking, swimming, yoga, etc.

If you do not exercise regularly, walking is a great workout. It puts a little strain on your body but can be very beneficial in terms of staying fit.

Going Swimming or yoga under guidance is also helpful to maintain a healthy weight.

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TAGGED: Causes of your weight gain, Dairy products, gain weight during pregnancy, pre-pregnancy weight
Kymberly Williams February 15, 2022
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By Kymberly Williams
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Kymberly Williams, Editor of the momswomb.com, a complete body, mind and spirit support system that helps women through fertility, pregnancy, birth, and into new mommyhood. She has always been especially drawn to working with pregnant woman and new mothers and geared much of her learning toward pregnancy, childbirth, and parenting. Today she has built a thriving career based on her passion for fostering healthy moms and healthy babies.
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