Control weight gain during pregnancy?

2023 Author: Anita Thornton | [email protected]. Last modified: 2023-08-25 11:16

The more you go, the more the needle of the scale pulls to the right (and your morale, down?) Even if you are pregnant, you think of going on a diet? Here's what the experts say.

All those pounds

Right away, it is completely normal to gain weight during pregnancy; it is even necessary. You see the numbers on the scale increase day by day and you panic: how am I going to lose all this weight after pregnancy? If it's any comfort to you, know that those pounds aren't just fat. Indeed, excess weight during a term pregnancy (blood volume, placenta, baby, amniotic fluid, breast volume, uterus) is estimated at 10 or 12 kilos alone. Knowing that pregnant women (of average build and in good he alth) are recommended to gain between 11 and 16 kilos per pregnancy, a simple calculation should be able to comfort you. Indeed, immediately after childbirth, you will not have exactly the same silhouette as before pregnancy, but, theoretically, you should not have so much weight to lose. Also, be aware that the pounds that remain are supposed to serve as yourenergy supply. They feed the baby at the same time, during breastfeeding.

Weight problem

But all women are different and some have a predisposition to being overweight. We then speak of an “out of the ordinary” profile and, if necessary, it would be preferable for the future mother to monitor the scales a little more closely. Why? Because too much weight gain could have unfortunate consequences on pregnancy (obstetric difficulties during childbirth), on the he alth of the mother (hypertension, pregnancy diabetes) and, by extension, that of the foetus. So usually, doctors recommend women with a BMI (body mass index) between 26 and 30 to limit their weight gain. Conversely, those with a BMI of less than 19 will be encouraged to gain more weight, since their fat reserves are not sufficient during pregnancy.

Eat for two

During the first trimester of pregnancy, the woman's body will tend to store fat and build muscle mass. These energy reserves are necessary, since they will allow the future mother to go through the ups and downs of pregnancy, childbirth and, later, breastfeeding. Does this mean that we should, as our grandmothers used to say, eat for two? Nope! On average, the pregnant woman should consume an average of about 1600 calories per day. Certainly, you will have a greater caloric need, but it should be met with one more piece of fruit and yogurt per day, or about 200 calories. Not by huge portions at each meal under the pretext of being pregnant!

Double the quality

In reality, the only thing you have to double down on is the quality of the food you swallow. Indeed, we eat for two, in the perspective that we eat twice as good. Therefore, by opting for he althy and balanced meals, your weight gain should not be disproportionate or problematic!

The risks of restrictive diets

A restrictive diet during pregnancy can have very serious consequences for the foetus. Indeed, there are, first of all, risks of malformations, since babies need lipids for the development of their brain and nervous system, but also for production of cells and their DNA. In addition, at birth, the baby may be too small. He could also be predisposed to diabetes and overweight, since his body will have remembered the deprivations and will tend to compensate. For an aesthetic question, these are far too great risks!

Diet

Are you still afraid of the after? Are you afraid of not finding your line quickly enough after childbirth and you therefore want to limit your weight gain immediately, before it does?become too large? It is strongly advised not to follow a diet during pregnancy. You and your baby need all the necessary nutrients and all the energy possible to complete this great adventure. Who says diet says restriction: a word that should never rhyme with pregnancy. By preventing yourself from eating, or by not having enough to eat, you risk suffering from deficiencies, just like your baby.

What to do then?

However, you are encouraged to subscribe to a balanced lifestyle and he althy eating habits. Indeed, if you don't want to gain too much weight by succumbing too often to cravings, avoid fast food and sugary treats, but stuff yourself with vegetables and fruits! And if you need to watch your weight for he alth reasons, it is strongly advised to do so under the supervision of a specialist, who will ensure that your child will not suffer from any deficiency.

In short, you shouldn't fixate on your weight or try to control it for aesthetic reasons. Food is not an enemy, on the contrary! Trust yourself and listen to your body. Do not deprive yourself of food, but eat better, that's all!