Dreamstime
One of the top concerns of new moms is when they will be able to get their pre-pregnancy figure back and fit into their favorite pair of jeans.
“Weight gain is normal during pregnancy,” says Tamara Currin, director of maternal child health and government affairs for the March of Dimes in Tennessee, noting there are misconceptions surrounding just how much you are supposed to eat. “A lot of times, we hear people say that you are eating for two, but there are some parameters around that based on each woman’s individual health history and health status.” By having a relationship with an obstetrician, you can take a close look at your individual plan and what recommendations will be best for you.
The best-case scenario is that you will have a healthcare provider that you like and trust before pregnancy. This way, you are more likely to be at a healthy weight and able to address any prior health conditions so your pregnancy can be healthier. “Gaining too much or too little weight during pregnancy can be harmful, and it is not recommended to try to lose weight during pregnancy,” Currin says.
Consider the extra pounds as part of the journey. “Our recommendation is that pregnant women only need about 300 extra calories a day to support healthy growth and development of the baby,” she says.
The amount of weight you should gain depends on your starting point. “For a woman who is at a healthy weight, it is recommended to gain no more than 25 to 35 pounds,” says Currin. “For a woman who is considered overweight, the recommendation may be for her to gain 15 to 25 pounds, and for someone considered obese, [it may be] to gain 11 to 20 pounds.” Parameters change if you are expecting twins or multiples, but all pregnant women should take prenatal vitamins and eat foods high in folic acid, iron, calcium, and vitamin B.
There is no reason to be sedentary during pregnancy. “If a woman does not have any restrictions or guidance from her provider not to exercise, she can continue her exercise regimen while she is pregnant,” says Currin. The key is to find an activity you enjoy and stick with it.
After delivery, there may be temporary modifications. If a woman delivered her baby by cesarean section, there would be some restrictions about the type of exercise she could do. Aside from eating healthy foods, drinking enough water is helpful for weight loss, and another tip, Currin says: “Breastfeeding burns calories a little bit faster than if you are not breastfeeding.”
Try not to compare yourself to friends or neighbors. “General guidance is that right after birth women lose around 10 pounds and maybe a little more within that first week, and then the weight loss process starts naturally as the body begins to change,” says Currin.
Some women lose weight faster than others, and that’s OK. “Do not feel badly about it and know that just staying fit over time and having healthy habits in place is most important,” Currin says. “If you think about delivering a baby and then moving into that phase where a woman is trying to exercise, eat healthy, and lose weight, it is called interconception, and the period between pregnancies is an opportunity to be even healthier than she was with the previous pregnancy.” Lifestyle changes can always be made to improve the woman’s health and the outcomes for subsequent pregnancies.
Pregnancies are as different as women can be from one to the next. There are factors like increasing in age and changes in metabolism between one pregnancy and another, as well as increased stress levels, that could contribute to weight being different. Try not to get discouraged or caught up with the number on the scale, but rather focus on making positive choices and feeling great. “Being the healthiest you before you are ever pregnant is the greatest recommendation for a healthier mom and a healthy baby,” Currin says.
Jamie Lober, author of Pink Power (getpinkpower.com), is dedicated to providing information on women’s and pediatric health topics.