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Excess weight during pregnancy is associated with greater complications for the mother and the baby. That is why the increase must be carefully monitored.
Controlling weight during pregnancy allows reduce the risk of developing a hypertensive disorder, gestational diabetes, premature birth or require cesarean section. In addition, excess kilos during pregnancy are associated with side effects such as varicose veins, hemorrhoids, insomnia and edema in the lower limbs.
Contrary to popular belief that you should eat for two, there is no excuse to eat twice as much as usual. The ideal is to have a healthy lifestyle that allows weight control during pregnancy, in order to take care of the health of the mother and the baby.
Are there guidelines for weight gain during pregnancy?
Really, appropriate weight gain during pregnancy depends on each woman. The weight before becoming pregnant, the body mass index and the associated pathologies have an influence.
That is why the weight must be monitored by the obstetrician throughout the pregnancy. Although there are some guidelines that serve as a guide:
- In women with low weight before gestation (with a body mass index of less than 18.5), a weight gain of between 13 and 18 kilograms is recommended throughout the pregnancy.
- When the weight before pregnancy is normal (with a body mass index of 18.5 and 24.9), it is recommended that the weight gain be between 11 and 16 kilograms.
- If the woman is overweight (with a body mass index between 25 and 29.9), a weight gain of between 7 and 11 total kilograms is recommended.
- Finally, in the case of a history of obesity (with a body mass index of 30 or more), weight gain should be reduced to between 5 and 9 kilograms throughout the pregnancy.
It is important to note that these are values that are considered in simple pregnancies. When you are in the presence of a multiple pregnancy, the increase is likely to be greater.
Weight gain is progressive and gradual
Ideally, weight gain during pregnancy should be gradual. In general, during the first 3 months you do not gain more than 1 or 2 kilograms. This occurs not only because there is a greater presence of nausea, but also due to the size of the fetus and the uterus.
Then, the woman usually gains between 4 to 5 kilograms for each trimester. The development of the baby generates an increase in maternal metabolism that translates into higher energy requirements.
If you have a healthy weight before pregnancy, Centers for Disease Control and Prevention (CDC) indicate that no additional calories are needed in the first trimester. Then, approximately 340 additional calories per day are required in the second trimester and 450 in the third.
These extra calories should be from dairy and protein.
The baby accounts for between 3 to 3.6 kilograms of weight gain in the mother. While the rest of the increase during pregnancy can be broken down into the following factors:
- Larger breasts, which can increase up to 1.5 kilograms.
- Enlarged uterus with about 1 kilogram more.
- Placenta weighing about 0.7 kilograms.
- Amniotic fluid representing up to 1 kilogram.
- Increased blood volume with 1.4 to 1.8 extra kilograms.
- Volume of extra liquid to which around 0.9 to 1.4 kilograms are attributed.
- Fat storage up to 3.6 kilograms more.
Recommendations for weight control during pregnancy
If your plan is to control your weight during pregnancy, then you may find the following tips helpful:
- Reduce the use of salt to season foods.
- Limit fat and excess calories. The consumption of foods with a high amount of fat, such as red meat and fried foods, should be regulated.
- Avoid sugary drinks, industrial pastries and sweets.
- Eat smaller amounts, but more times a day. In pregnant women, it is recommended to eat 6 times a day, that is, divide into breakfast, mid-morning snack, lunch, afternoon snack, dinner and snack before bed.
- Eat more fiber that will help you with hemorrhoids and constipation.
- It includes moderate physical exercise, preferably aerobic, such as walking, jogging, swimming or stationary cycling.
- Stay hydrated.
During pregnancy more vitamins and minerals are needed, such as folic acid, iron and calcium. The former is essential in the development of the fetal nervous system. Foods high in folic acid include orange juice, strawberries, spinach, broccoli, beans, and fortified cereals.
Although a good diet can provide up to 100% of the requirements, in most cases it is recommended pregnant women to consume prenatal vitamins every day.
The importance of weight control during pregnancy
In women who are overweight prior to pregnancy, there is an increased risk of gestational diabetes, hypertensive disorders of pregnancy (such as preeclampsia), premature delivery and the need for a cesarean section. On the other hand, when a woman is underweight before becoming pregnant, this translates into the possibility of low birth weight and intrauterine growth restriction.
If weight gain during pregnancy is not regulated, being overweight not only could be associated with the aforementioned problems, but also increases the risk of fetal macrosomia (larger than average fetus). This would lead to prolonged labor and its respective risks.
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