How many kg should you gain during pregnancy?

Pregnancy is an exciting time, but it can also be a little confusing. For example, how much weight should you expect to gain? Is there a magic number that everyone should aim for? Let’s take a closer look at this topic and see if we can clear up some of the confusion.

The basics

First things first: when you’re pregnant, it’s normal to put on weight. After all, your body is working hard to support another life! However,this doesn’t mean that you can eat whatever you want and hope for the best. It’s important to understand what a healthy amount of weight gain looks like so that you can make informed choices about your nutrition and exercise.

Understanding BMI

One factor that will impact your recommended weight gain is your starting BMI (body mass index). BMI calculates whether someone has too little or too much body fat, taking into account their height and weight. Once you know where you fall on the scale, it becomes easier for doctors to give advice specific to your needs.

Here are some general guidelines:

  • If your starting BMI is considered “underweight,” then doctors might recommend gaining between 12kg-18kg during pregnancy.
  • If your starting BMI falls into the range of “normal,” then gaining 11kg-16kg may be appropriate.
  • If your starting BMI falls under “overweight” or “obese”, then doctors advise not putting on too much extra kilograms – around 7kg in total.

Remember:these numbers aren’t set in stone; they’re just general recommendations based on research findings.

Babywatching vs overeating

If only our cravings would steer us towards celery sticks instead of candies! In reality though,it’s understandable why moms-to-be worry about ‘baby-weight’ from time-to-time – after all, most people don’t want to gain more weight than necessary, nor do they want to put their baby’s health at risk. However,it is important for you and your baby’s health that you have the necessary amount of caloric intake for a healthy pregnancy.

To achieve this, it can be useful to think of it as “babywatching” rather than eating for two – focus on providing essential nutrients instead of increasing quantity by mindless snacking. Check-in with yourself regularly throughout the day: How full are you? Have you had enough water today? Have some fresh fruits throughout the day or organic biscuits if needed.

What fills us up?

Speaking of snacks, what foods should pregnant women aim for when trying to fill themselves up in between meals? After all,most cravings don’t scream out kale and hummus! Here are some ideas:

  • Protein-rich snacks like cheese sticks or non-cured meats
  • Fresh fruit packed with vitamins and antioxidants
  • Healthy fats from nuts or avocados (in moderation)
  • A portionful bowl on yogurt topped with berries

Remember:@@eating small frequent and rewarding snack helps numerous women during gestation period@@

Don’t skimp too much on junk food

While we certainly support filling up on healthy options wherever possible,@@let’s not pretend that beans are as yummy brownies 🙂 although there are many amazing keto brownie recipes out there – thank God science!. Treats bring variety into our diet but try avoiding large portions or using them as an excuse to eat unhealthy throughout the day. It might help remind ourselves frequently: everything good in moderation!

On another note,this may sound odd but sometimes indulging in treats can be helpful since; sometimes cravings occur due physical reasons such hypertension,hunger,fatigue etc.!

Research backing & back pain prevention

If anecdotal advice isn’t really satisfying your curiosity then here is something backed by research findings:sticking to a healthy weight gain throughout pregnancy can reduce your risk of developing back pain. Plus, keeping physically active and practicing stretching exercises has been found helpful in the same regard.

However, if you are experiencing any discomforts that concern you during pregnancy then be sure to follow-up with your GP or midwife for advice unique to your case.

It’s not all about ‘judgy scales’

Finally,it cannot hurt to remind every mommy-to-be out there: gaining weight is an important part of having healthy gestation period! However,when it comes down to actual experience no woman should feel pressure beyond what they are comfortable with; whatever works well for you and does not put baby at risk is perfect ! Listen closely to your body cues throughout this precious time – only YOUR body knows what feels right for YOU(pat on the shoulder).

In conclusion,weight gain during pregnancy differs from individual to individual based on BMI,body type,history among others.It may seem confusing but bear in mind that following a mediterranean diet consisting of diverse range vegetables,fish & plenty dark chocolate (as per suggestion);Staying aware of nutrient dense foods,taking some light physical activity such as yoga/stretching And listening closely enough within yourself will play major roles in maintaining adequate kilograms over a span of nine months- both beneficially feeding mom’s health,lifestyle choices and required nutrition reserve&supplying ideal environment essential for fetuses’ growth. So don’t worry too much when grandma offers her legendary homemade pie-doctors orders(call them scientifically approved cultural exceptions) 😉

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