‘The easiest way to get your body back after a baby is to not gain too much'

When you are pregnant you are supposed to gain weight, however depending on a woman's pre-pregnancy weight, the expected weight gain during pregnancy should vary.

A healthy, well balanced diet at this time is very important to support nutritional needs and sustain the baby's growth and good development. Unhealthy eating piles up calories leading to pregnancy related complications like gestational diabetes, hypertension and pre-eclampsia. On the other hand, mothers to-be who eat too little are at a risk for giving birth to babies who are too small or are born before their due date.

Weight gain during pregnancy

Weight gain depends on your pre pregnancy Body Mass Index which lets you know if you were underweight, at your right weight or overweight.

These guidelines are for a pregnancy with a single baby

Underweight (BMI of less than 18.5): Women who were underweight should expect to gain 13-18 kgs. You gain ½ to 2 kgs in the first trimester and then a little more than ½ kg a week in the second and third trimesters.
Healthy weight (BMI of 18.5 to 24.9): Being at a healthy weight, you should be gaining 11-16 kgs. You gain ½ to 2 kgs in the first trimester and then about an average of ½ kg a week in the second and third trimesters.
Overweight (BMI of 25-29.9): If you are overweight aim for a weight gain of 7-11 kgs. You gain ½ to 2 kgs in the first trimester and then a little more than a ¼ kg every week in the second and third trimesters.
Obese (BMI above 30): Being obese, aim for 5-9 kgs of weight increase. You gain ½ to 2 kgs in the first trimester and then a little less than ¼ kg every week in the second and third trimesters.

Calories
In the first trimester your regular diet will support your nutritional needs, you do not need to eat for two as the baby is very small during the first 3 months (first trimester). During the second trimester you will need an additional 340 calories and the third trimester the calories go up to 450 calories extra. There is a rapid growth spurt in the second and third trimesters accounting for the extra caloric requirements. Choose healthy foods that are rich in fiber and make you feel full. This will keep you satisfied and prevent constipation which is a common pregnancy complaint. The diet should be rich in whole grains, vegetables (cooked), healthy protein and fat. Drink lots of water and liquids too to stay well hydrated.

Importance of maintaining a healthy weight
Mothers who are overweight or obese have difficulty in breastfeeding their babies, they usually have poor milk production and may face difficulties in positioning the baby while feeding. Also, studies show that children born to such mothers have a tendency to become overweight themselves in childhood.
Underweight mothers run the risk of delivering a pre-term baby or a low birth weight baby. These babies may struggle with health challenges, if delivered too early the baby's chances of survival are also affected.

Where is all this weight going?
Mothers feel the major weight gain is in their expanding belly. However, this is not the case. Pregnancy weight is distributed overall the body. Have the nurse weigh you at each prenatal visit, if you have any questions do not hesitate to discuss these with your doctor.

If your baby's birth weight is between 2.5-3 kgs, this is the breakdown of weight:
• Baby: 2.5- 3 kg
• Breasts: 1 kg
• Expanded uterus: 1 kg
• Placenta: about 0.7 kg
• Amniotic fluid: about 1 kg
• Increased blood volume: about 1.4 to 1.8 kg
• Increased fluid volume: about 1.4 to 1.8 kg
• Fat stores: about 2.7 to 3.6 kg

Bouncing back
Mothers worry about losing weight after delivery, these concerns can be discussed with your doctor. Severe crash dieting or intense exercise will only make you feel tired and lethargic. A Physiotherapist can suggest appropriate exercises that you can do, being active helps lose the pounds. Breast feeding and the energy required to create sufficient milk is a huge calorie burner, mothers who breastfeed lose weight and get in to shape faster than mothers who do not.