Thinking about having a baby? Or have you recently joined the ranks of new mums? While gaining weight is a natural and healthy part of pregnancy, it doesn’t change the fact that many women find those inevitable body changes to be a source of extreme anxiety and frustration, especially if losing the weight post-pregnancy becomes difficult.
Take one of our members, Hannah. The first-time expectant mum says, “Sometimes I can’t believe what the scale says. Even though I know I’m supposed to be gaining weight, there’s something about getting on the scale and seeing numbers that are higher than they’ve ever been that scares me!”
And that’s not an uncommon feeling. So how do you learn to take it in stride?
Preventing those Pregnancy Pounds
The key to getting your body back into shape after you have a baby is making sure you don’t gain excessive weight during pregnancy. And sticking to your doctors’ recommendations for gain can make that a much easier task.
Here are the answers to a few of the most-asked questions:
How much weight gain is healthy?
The average weight gain recommended to support a healthy pregnancy is 25 to 35 pounds (2-2½ stones). But there are more specific recommendations, depending on your weight pre-pregnancy. A woman who is underweight, for example, is advised to gain 28 to 40 pounds (2-3 stones), while an overweight woman is advised to gain 15 to 25 pounds (1-2 stones).
Studies have shown that gaining less than that amount of weight can deprive your baby of valuable nutrients, while gaining more puts you at an increased risk for complications.
The typical recommended rate of gain is a total of 2 to 5 pounds during the first 19 weeks and ½ to 1 pound each week during the last 20 to 40 weeks. That said, advice differs depending on your current weight and height so you should speak to your doctor or mid-wife for more specific guidelines. And your best bet is to see your doctor regularly to have your weight gain monitored throughout your pregnancy.
Where does all that extra weight go?
If the average baby weighs seven and a half pounds, why do you need an extra 25 to 35? A number of essentials: the amniotic fluid, placenta and extra blood volume typically total 8 to 12 pounds and the increased size of the uterus and breasts can add another 4 to 6. The good news is those are all pounds that are naturally lost soon after the birth.
To ensure that you don’t gain much beyond that, keep these tips in mind:
Keep perspective.
Researchers in the UK have found that even restrained eaters tend to be more lax about what they eat while pregnant. They concluded that pregnancy “both legitimises increased food intake and removes any previous intentions to eat less.”
But if you’re thinking that foods you’re craving must be what the baby needs, it’s not necessarily the case. “I craved whole dairy products at first and was drinking lots of chocolate milk,” says Hannah. “I gained so much weight in the first trimester - 13 pounds - that my doctor said I needed to slow down or I’d be overweight by the time I give birth.”
Considering you only need an additional 300 or so calories each day to gain the recommended pregnancy weight, if you take the whole “eating for two” thing too literally, it can be easy to exceed 35 pounds. So when those yearnings for pickles and ice cream kick in, go ahead and indulge them – but remember that moderation is the key and watch your portion sizes.
Burn, baby burn!
Another way to avoid unnecessary weight gain is to continue exercising throughout pregnancy. Research has shown that it is healthy and women who exercise during pregnancy often have an easier time with labour. Ask your doctor or midwife to help you devise a sensible exercise programme.
Coping with Post-partum Pounds
“I definitely think about whether I’ll be able to lose the weight after the baby is born,” Hannah confides. It’s another widely shared concern among pregnant women. New mothers are often anxious to return to their pre-pregnancy bodies.
If you’ve already given birth and are worried about how you’re going to lose that post-baby weight, remember that breastfeeding causes your body to burn a few hundred extra calories each day to produce milk. So as long as you don’t start eating more, you should see some of those pounds come off automatically.
If you’re not breastfeeding, following a healthy diet plan, losing weight at a rate of no more than two pounds per week, should be all that you need.
Food For A Nursing Mum
Here's what you need to know about the foods you eat when you’re breastfeeding:
- dieting while breastfeeding is not recommended as there is a risk that your baby could be deprived of essential nutrients. Speak to your doctor or midwife about a healthy meal plan for a nursing mother.
- if you stopped working after the baby was born (even for maternity leave), you may find that losing the structure in your day leads to eating more, with unlimited access to your fridge and cupboards. Try to create a schedule of meals and snacks around different errands and tasks, so you don’t find yourself nibbling endlessly.
- once you’ve finished breastfeeding, make a conscious effort to return to your pre-pregnancy calorie count since you’re no longer burning those extras.
Exercise For New Mums
Do you feel like you’ll never have time to exercise again? While you probably have less time to yourself now, it is possible to squeeze in workouts that will help boost your energy and burn off stress:
- when it’s not too cold outside, push the pram around your neighbourhood for half an hour.
- if you have a treadmill or exercise bike, use it! Or pop in a workout video while the little one is napping.
- take a night off. Leaving the baby with your partner or a babysitter for an hour every other day while you hit the gym to work off ‘new mum stress’ can do you a world of good.
- consult your doctor before beginning any type of exercise programme during pregnancy and to be sure you are gaining sufficient weight to support your baby.
Remember that dieting during pregnancy and lactation is not advisable but we are here to help you get back into shape!