Pregnancy and Weight Gain
Q: I'm having difficulty getting back to my pre-pregnancy
weight because I gained too much weight while pregnant. Do you have
any suggestions?
Dr.Moore: Weight gain during pregnancy is one of the
most common concerns of the pregnant woman—now more than ever.
Once the baby is born, it is a straight forward matter of caloric intake
versus output. Mothers that become pregnant before they have lost all
their weight from a previous pregnancy have a harder time returning
to their original weight. The stress and commotion of a newborn is not
conducive to eating right or exercising. It takes hard work and motivation
to do it; and do it you will. Applying the same principles listed below
for pregnant patients will help get you started.
Because prevention is often easier than the cure, I’d like to
discuss managing weight gain during pregnancy for those planning to
get pregnant or those who have recently conceived. Statistics on obesity
and the American diet are frightening. Excess weight gain during pregnancy
has become very common—we regularly see patients who have gained
50 pounds and it is not unusual to see women who have gained over 100
pounds during pregnancy.
Take control of this issue before you even become pregnant and you
will be a happy mother. Start with this simple checklist:
1. Plan to be at a healthy weight before you get pregnant, which by
the way, increases your fertility and the chance that you will become
pregnant.
2. Continue healthy eating habits during your pregnancy.
3. Limit weight gain during pregnancy.
4. Do pregnancy approved exercise regularly during your pregnancy
5. After delivery, breast-feed for six months, eat a healthy diet (similar
in amounts to your pre-pregnancy intake) plus do a daily walk; take
the baby in a stroller if necessary.
There are two basic types of people. Those that have to "work
at it" to stay fit (I’m this type), and those that seem to
stay thin naturally (my wife is this type). The pregnancy weight gain
issue is much more challenging for the "work at it" types
than the "natural" types.
Biggest pregnancy myth: Pregnant women need to eat for two; Fact: it’s
only 1 and 1/6. A pregnant mother only needs 300 extra calories per
day–that’s the equivalent of two slices of bread.
Second biggest myth: Breast-feeding mothers need to eat for two. Fact:
breast feeding mothers burn more calories than none breast-feeding mothers,
which will help you get back to your pre-pregnancy weight easier. It
is not necessary to gain weight to support milk production.
Many pregnant women are hungriest in the first trimester—be careful!
Pregnancy is not a free pass to eat anything you want and without feeling
guilty about weight gain. I have known some to start overeating the
minute they even "think" their pregnant.
Expect an average weight gain of 15-25 lbs, smaller height women, and
overweight women towards 15 lbs, taller and underweight towards 25 lbs.
Don’t forget, the baby only weighs an average of 7.5 to 8 lbs
(other aspects of the pregnancy account for the additional weight gain—placenta,
increased blood volume, enlarged breasts, amniotic fluid and uterus
growth). Multiple birth pregnancy and weight gain –expect higher
amounts (35 lbs or more).
Get on a scale every morning—first trimester (first 13 weeks),
minimal gain no more than 3-4lbs; for the remainder of the pregnancy
(27 weeks), do not gain more than one-half to one pound per week. Realize
that every calorie you put in your mouth counts. If you eat ten candy
bars in one single day, you’ve passed your caloric requirement
but failed your babies nutritional needs. In today’s world, calories
are all too common. Read food labels. Look for low calorie/low fat foods
with good protein content. Your prenatal vitamin supplement will ensure
you receive many of the vitamins and minerals your growing baby needs.
Eliminate or severely curtail the following in your diet as best as
you can while during your pregnancy: Sugar, candy and other sweets;
donuts, cakes and pies; soda and sugar drinks; french fries, potato
chips and processed snacks. Drink skim milk or 1% instead of whole milk.
Eat more vegetables, whole fruits, grain breads and broiled meats. Avoid
fast food as much as possible. Bring your lunch to work.
Reasons to avoid obesity and too much weight gain during pregnancy:
increased risk of a big baby (fatter baby, but not necessarily taller).
Larger babies are harder to deliver and get stuck in the birth canal
more often. They have a higher risk of nerve and brain injury due to
difficult delivery. They also place the women at higher risk for surgical
delivery of the baby (cesarean section). Gestational diabetes and pre-eclampsia
(high blood pressure) are both increased in a pregnancy in which there
has been too much weight gain. It is harder to get accurate measurements
of the baby’s intrauterine growth and heartbeat on overweight
pregnant women. There is more fatigue and unsteadiness on your feet.
Recent studies have shown that excess weight gain during pregnancy may
affect your child’s future risk for obesity.
Should you ever lose weight during pregnancy? It is not recommended.
Every pregnancy is a unique pregnancy for that mother. Your doctor will
help you with these guidelines and nutritional and dietary information
for pregnancy is readily available in their office.
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Readers may send questions to this
email address. This column is for informational purposes
only and is not a substitute for professional or medical advice.
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