Table of contents:
- How much weight gain should be during pregnancy?
- What causes weight gain during pregnancy?
- What is the danger if you gain too much weight while pregnant?
- What can be done to maintain weight during pregnancy
- 1. Choose healthy foods
- 2. Avoid processed foods
- 3. Count and pay attention to the food calories consumed
- 4. Cooking at home
- 5. Doing regular exercise
Weight during pregnancy is an important thing that must be considered. The amount of weight gain during pregnancy can affect the health of the pregnancy and the health of the baby that is born in the future.
How much weight gain should be during pregnancy?
Weight gain can be calculated based on the body mass index (BMI) of each pregnant woman. Increasing the amount of weight recommended depends on several situations and conditions in the mother, namely:
- Mothers who have a normal BMI should at least increase their weight between 11 and 16 kg during pregnancy.
- Mother who experienced overweight it is recommended to gain weight not more than 6 to 10 kg during pregnancy.
- Meanwhile, mothers who are initially underweight, have to further increase their weight, which is around 12 to 18 kg during pregnancy.
- If you are thought to be carrying twins, then the weight gain that must be achieved during pregnancy is 16 to 24 kg.
What causes weight gain during pregnancy?
The weight of the baby in the womb may be only 3 to 3.6 kg. However, weight gain during pregnancy usually exceeds this figure. This is caused by various things such as a widened uterus which causes a weight gain of 1 kg, the placenta can reach at least 0.7 kg, amniotic fluid in mothers is equivalent to 1 kg, fat deposits in pregnant women are 2.7 to 2.7 kg. 3.6 kg, and the increase in blood flow and the amount of fluid can also increase the mother's body weight by 2.8 to 3.6 kg.
What is the danger if you gain too much weight while pregnant?
Many people think that when you are pregnant you have to eat a portion double because it eats for two. There is nothing wrong with that, but this assumption can make pregnant women tend to eat large portions of anything. In fact, weight greatly affects when pregnancy occurs. Weight gain is common, it must even occur in some women who are underweight and at normal weight when pregnant. But what about mothers who before pregnancy were obese or overweight?
A survey in the world states that as many as 15 to 20% of pregnant women are obese or overweight. In fact, obesity that occurs during pregnancy can pose a danger to the health of the fetus, such as miscarriage and stillbirth. Meanwhile, the impact on mothers is to increase the risk of pre-eclampsia, gestational diabetes, and hypertension. In addition, mothers who are obese during pregnancy are also at risk of giving birth to children with large birth weight, when the child grows up, the child also has the risk of developing degenerative diseases.
What can be done to maintain weight during pregnancy
To reduce this risk, pregnant women who have previously experienced it overweight, must maintain their diet and lifestyle so that their weight does not increase drastically. It's best to focus on food choices, physical activity, and getting enough rest. Here are tips for those of you who want to gain weight while pregnant but not too much:
1. Choose healthy foods
Choose fresh fruits and vegetables. You can process it and make it as a meal distraction. Eat wheat-based bread and cereals, which can help and maintain your digestion because they are high in fiber. Choose low-fat milk products, at least you consume 4 glasses of milk a day.
2. Avoid processed foods
Packaged foods and drinks usually contain high levels of artificial sugar. Also avoid foods and drinks that are high in sodium and other additives. It is not advisable to eat snacks such as snack snacks, candy, ice cream, and so on, in large quantities. Avoid trans fat, by reducing fried foods.
3. Count and pay attention to the food calories consumed
If you are in the mood to eat out of the house, then before eating you better know the calories, fat, sugar, and salt content in the food you are going to consume. By paying attention to the calories consumed at each meal, you will tend to choose low-calorie ones and not overeat. Avoid junk food, it's better to order foods such as salads, vegetables, or soup.
4. Cooking at home
Do not use a lot of oil when cooking at home, avoid cooking by frying. Cook by sauteing, boiling, or with steam is a better option than frying.
5. Doing regular exercise
Even though you are pregnant, that doesn't mean you can't do sports. You can do safe sports such as walking leisurely, swimming, or yoga specifically for pregnant women.
