Pregnant Exercises

You know you’re going to gain weight during your pregnancy, and you’re probably curious as to how much weight you will gain.

How Much Weight Will I Gain?

Weight gain in pregnancy is hard to estimate and of course will vary from person to person.

In general the range of weight gain you may expect can be anywhere from 25 – 40 pounds, and perhaps as much as 50 pounds. Your pre-pregnancy weight and fitness level, can greatly determine how much weight you should gain.

For example, American College of Obstetricians and Gynecologists estimate a weight gain of 25-37 pounds for a woman who was at normal weight before pregnancy.

Women who are under weight, should gain between 28-40 pounds.

Women who are overweight should gain about 15-25 pounds.

As you can see, if you are overweight your doctor may not want you to gain as much weight as someone who is at their target weight. Your doctor is the best person to ask about your weight gain.

It’s never a good idea to diet while pregnant, but your doctor may want you to improve your diet by eating healthier. YOur doctor may want you to limit weight gain, that could harm you and your baby, while still providing you and your baby the proper nutrients.

How Fast Will the Weight Come On?

The normal wight gain during the trimesters of pregnancy break down like this:

First Trimeter – About 3-5 pounds
Second Trimester – About 1-2 pounds per week
Third Trimester – About 1-2 pounds per week

What Causes the Extra Weight?

In a normal pregnancy, here is what causes your weight gain.

The average baby weight is about 7 to 8 pounds at birth.

Increased blood volume in your body can weigh 3-4 pounds.

The increase of other fluids can add another 3-4 pounds.

Your body stores extra fat during pregnancy, usually between 6 an 8 pounds of weight.

Your breasts can add another 2-3 pounds.

The amniotic fluid, uterus and placenta can add up to 4-5 pounds.

That all adds up to 25-32 pounds of weight gain in pregnancy.

How Can I Keep Excessive Pregnancy Weight Off?

Of course exercising will help you keep off some of the weight, and help you to lose the weight more quickly after pregnancy.

To keep excessive weight gain down, it’s important to fight those late night craving of treats, that are usually junk food, that are full of fat.

Instead of snacking, focus on eating right. Here are some daily recommendations of foods from the American College of Obstetricians and Gynecologists:

3 servings of milk, yogurt, and cheese
3 servings of protein
3 servings of fruits
4 servings of vegetables
9 servings of whole grain products

As the weight comes on, welcome it as being part of the wonderful process you are going through. Just be aware of excessive weight gain in your pregnancy and take care of yourself. The hard work will pay off for you and your baby.

If you need help, the Pregnancy Exercise Manual contains a healthy pregnancy eating plan, along with a detailed pregnant exercise routine.

Barb and Mike

Technorati Tags: pregnancy exercise manual, pregnancy nutrition, Weight Gain in Pregnancy