Weight gain in pregnancy

These days we are 'treated' to images of celebrities with perfect bumps who ping back to a size zero the minute they give birth! The reality for most moms is that we don't have a nutritionist on hand during our pregnancies, or an army of personal trainers or stylists to make us look beautiful when we leave the house.

Instead we have a crying baby who refuses to sleep at night and a closet full of clothes that no longer fit.

The fact is, pregnancy weight gain is unavoidable and actually helps you and your baby because your baby gets all of his nutrients from you through the umbilical cord. This means that if you aren’t eating properly, your baby isn’t either. Research shows that eating too little while you’re pregnant puts your baby at risk of premature birth or low birthweight.

How much weight should I gain?

If you’re the right weight for your height current Institute of Medicine guidelines recommend women put on at 25-35 pounds, but many experts now reckon that if you are overweight when you become pregnant then a 15-25 pound gain is sufficient and that if you’re obese you should put on no more than 15 pounds – this will make it easier to shed your pregnancy weight after your baby is born. Some experts say that obese women might actually benefit from losing weight, since this would drastically reduce the risk of developing gestational diabetes and high blood pressure, and of needing a cesarean delivery, which is more common in overweight or obese women. Speak to your OB-GYN or nurse-midwife about losing weight if you are obese.

All women are different and gain weight at different rates throughout pregnancy. However, most women put on two to five pounds in the first trimester and around a pound a week during the rest of their pregnancy. Weight gain in general can also be hereditary so although you may have a different diet to your mom, it may be worth asking her what happened to her weight when she was pregnant.?? Another way to work out how much weight you’re likely to gain during pregnancy is to use our pregnancy weight gain calculator. The calculator works out roughly how much weight you might gain each month depending on your pre-pregnancy weight, what stage of pregnancy you’re in and your height. The calculator then shows you a chart showing what's normal, what's underweight and what's overweight for your stage in pregnancy.

Where does all that pregnancy weight go?

Luckily for us (and please do cling on to this thought as you weigh yourself) the weight you put on during pregnancy isn’t all body fat. It roughly comprises:

- Increased body fluid Around 3½ pounds

- Increased blood Around 3½ pounds

- Breast growth Around 2 pounds

- Enlarged uterus Around 2 pounds

- Amniotic fluid Around 2 pounds

- The placenta Around 1½ pounds

- Your baby Around 8 pounds (keep in mind that he could weigh more or less than this).

- Total 22½ pounds

Once your baby is born you will start to lose this weight, with the exception of enlarged breasts if you are breastfeeding. If you do breastfeed, your body will maintain a certain amount of weight until you stop because your body keeps some fat in store so that breast milk can be made even if for some reason your food supply dries up.

How much should I be eating?

If you are of average weight, try not to think of pregnancy as an excuse for 'eating for two' – instead up your calorie intake by just 250-300 calories per day. For those of you who don't count your calories and have no idea of what 300 calories are, here is a quick hint…

300 calorie meals:

- Whole grain cereal, milk and a banana.

- Oatmeal and a banana (no sugar on top!).

- A baked potato, sour cream and fresh fruit for desert.

- One bowl of soup, a small salad and whole grain crackers.

- Grilled breast of chicken and green beans.

- Chicken salad with low-fat dressing.

- Scrambled eggs and whole grain toast.

- Grilled fish, peas and mashed potato (this is probably just over 300 cals).

- Chicken with steamed broccoli.

- Tuna salad.

- Bagel with low-fat cream cheese.

Breastfeeding and weight loss

Some of the extra weight you put on during pregnancy is actually your body stocking up in the expectation that you'll burn it off as you breastfeed. Breastfeeding burns off an average of 300 calories a day which is why you have to maintain a healthy diet when breastfeeding (see our diet for a breastfeeding mom) although experts now say you don’t have to consume extra calories unless you are nursing twins (see breastfeeding twins). Breastfeeding and weight loss depends on each mom, and how much milk your baby drinks. Some moms lose the weight rapidly, and others won’t shed that last few pounds until they’ve started the weaning process, at around six months.

Losing that extra pregnancy weight

All moms differ in their methods of losing that post-pregnancy weight, but there are a few simple rules you can follow. Don't even think about losing any weight or restricting what you eat until after your six-week postpartum check, when you can ask your OB-GYN or nurse-midwife for the go-ahead.  If you’re breastfeeding don't try to lose weight until your baby is two months old. Starting to diet too close to the birth can affect your breast milk supply so make sure your milk supply is established and your baby is feeding well before you start dieting. Don't rely on breastfeeding alone to lose weight – you can also do some simple exercises and follow a healthy diet:

- Swap pastries and croissants for whole grain bread or bagels.

- Swap battered fish for poached, grilled or steamed (or grilled breaded fish).

- Swap sugar-coated breakfast cereals for whole grain cereals or oatmeal.

- Swap cakes, cookies and ice cream for sorbets, fresh fruit and fruit smoothies.

- Swap sauces based on cheese or cream for sauces based on tomatoes or vegetables.

- Swap salads drizzled with oily, buttery or mayonnaise-based dressings for olive oil or balsamic vinegar (if you’re eating out, ask for your dressing on the side).

- Swap fries for baked, boiled or mashed potatoes or a side of vegetables or salad.

- Swap a fancy appetizer in a restaurant for a salad.

- Swap daytime snacks of bread for bananas, raisins or carrot sticks.

- Swap soda for water or fruit juice.

And remember the essentials...

Try to drink six to eight glasses of water a day – keep in mind that fluid intake is especially important if you’re breastfeeding. Aim to eat five portions of fruit and vegetables a day (this can mean raw, frozen, cooked or canned and fruit juice counts as one portion). Starchy foods such as  potatoes are important because they contain vitamin B, fiber, calcium and iron. Try to eat at least two portions of fish a week, including oily fish like salmon or mackerel. Meat is also a great source of protein but choose lean cuts or trim off any fat before cooking. Boost your calcium intake with a daily glass of milk if you don’t eat a bowl of cereal for breakfast – you can also get calcium from cheese, yogurt and fromage frais. Saturated fats should be avoided (think cakes, cookies, full-fat cheese) but unsaturated fats (found in oily fish, avocados, and sunflower and olive oil) provide a good source of essential fatty acids.

In addition to eating well, try to plan in around 20-30 minutes of gentle exercise a day. You don't have to go crazy – a walk around the park with your baby in her stroller or sling, gentle swimming or postpartum yoga once a week can really help to shed those pounds. Watch our video on postpartum exercises for more help on getting and staying fit. See also our articles on a healthy diet for pregnancy, vegetarian diet for moms-to-be and breastfeeding and your diet.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.