Overweight pregnancy diet plan
Weight gain is to be expected during pregnancy. However, being overweight could increase the chances of complications. Find out below how you can give your baby all the nutrients while not over-doing it on the calories.
It is normal for you to gain weight during pregnancy due to the growth of the baby, placenta and fluid around the baby (amniotic fluid). However, if you’re carrying too much weight for your height, you may become overweight. It isn’t a good idea to lower your food intake during pregnancy, so here are some tips to eating more healthily and the exercises you can do to maintain a healthy weight.
Weight loss during pregnancy
Pregnancy is not the time to consider going on a diet, because decreasing your food intake can be harmful to you and your developing baby. You can lose weight without eating less. An overweight pregnancy diet can help.
What is your ideal weight?
Your body mass index (BMI) is the relationship between your weight and height. Simply put, you are considered overweight if your pre-pregnancy BMI is between 25 and 29.9. It is important to know your BMI, so that you can reach your weight goals throughout your overweight pregnancy diet plan.
Don’t know your BMI? Use this BMI calculator.
How much weight gain is normal during pregnancy?
Appropriate weight gain for you during pregnancy depends on various factors, including your pre-pregnancy weight and body mass index (BMI). Your health and your baby’s health also play a role. Most women should gain somewhere between 25 and 35 pounds (11.5 to 16 kilograms) during pregnancy, which is equivalent to 2 to 4 pounds (1 to 2 kg) during the first trimester, and then 1 pound (.5 kg) a week for the rest of the pregnancy.
Find out below which category you are in and reach your target
Weight gain recommendations if you’re pregnant with one baby:
| Pre – pregnancy BMI | Recommended weight gain | |
|---|---|---|
| Underweight (BMI less than 18.5) | 13 to 18 kg | 28 – 40 pounds |
| Normal Weight (BMI 18.5-24.9) | 11 to 16 kg | 25 – 35 pounds |
| Overweight (BMI 25.0-29.9) | 7 to 11.5 kg | 15 – 25 pounds |
| Obese (BMI greater than or equal to 30.0) | 5 to 9 kg | 11 – 20 pounds |
If you’re carrying twins or other multiples, you will need to gain more weight. Weight gain recommendation if you’re carrying twins:
| Pre – pregnancy BMI | Recommended weight gain | |
|---|---|---|
| Underweight (BMI less than 18.5) | 23 – 28 kg | 50 – 62 pounds |
| Normal Weight (BMI 18.5-24.9) | 17 to 25 kg | 37 – 54 pounds |
| Overweight (BMI 25.0-29.9) | 14 to 23 kg | 31 – 50 pounds |
| Obese (BMI greater than or equal to 30.0) | 11 to 19 kg | 25 – 42 pounds |
What’s causing your weight gain?
Much of the weight that you gain during pregnancy is not fat, but is related to the baby. Here is a breakdown of how 35 pounds (16 kg) adds up:
- Baby: 8 pounds (3.5 kg)
- Placenta: 2 to 3 pounds (1 to 1.5 kg)
- Amniotic fluid: 2 to 3 pounds (1 to 1.5 kg)
- Breast tissue: 2 to 3 pounds (1 to 1.5 kg)
- Blood supply: 4 pounds (2 kg)
- Fat stores: 5 to 9 pounds (2.5 to 4 kg)
- Uterus growth: 2 to 5 pounds (1 to 2.5 kg)
How to stay on track with weight
Keeping track of what you’re eating can help you to better understand your hunger levels and mood changes during the day. It will also help to make sure you’re getting enough nutrients and drinking plenty of water every day too.
Count your calorie intake
An overweight pregnancy diet is not about eating less; it’s about eating healthy with the right amount of calories. Eating more calories than you burn causes weight gain. It can be difficult to change or even stop some eating habits, but it’s something you’ll have to do to maintain a healthy weight during pregnancy.
Tips to decrease the calories you consume
Follow these easy suggestions to limit your calories, which may help you lose weight:
- Eating several small meals throughout the day rather than one or two large meals. 3 main meals (breakfast, lunch and dinner) and 2 light snacks in between is a good example.
- Try to limit your intake of condiments and sauces.
- Fill yourself up with raw fresh vegetables and fruits.
- Drink water instead of sugary drinks such as sodas and fruit juices.
- Avoid fast or junk food, such as burgers and fries.
- By following these simple rules, you can decrease your calorie intake and make a positive impact on your health as well as your baby’s health.
3 small yet balanced meals and light snacks throughout the day is a good rule of thumb to ensure you and your baby’s nutritional needs are met. Here are some simple ideas for meal times.
Breakfast: One slice of brown bread and a boiled egg or omelette.
Snack:Cucumber, carrot and reduced-fat hummus.
Lunch:Chicken or grilled steak, salad and rice.
Snack:Crackers and reduced-fat pasteurized cheese.
Dinner:Skinless chicken breast, broccoli, olive oil, lemon juice, hazelnuts and parsley.
Exercise regularly
During pregnancy and while sticking with an overweight pregnancy diet, you can still enjoy low-impact exercise such as walking, swimming and light aerobics. However, remember to consult your doctor before you start any exercise regime.
