How to Manage Weight During Pregnancy
By Dr. Nidhi Nagar, the best gynecologist in Bhopal
Keeping a healthy weight during pregnancy is important for both you and your baby. Gaining too much or too little weight can cause problems. As Dr. Nidhi Nagar, the best gynecologist in Bhopal, often says, the goal is to gain weight in a healthy way for a safe pregnancy and delivery.
Why is weight management important?
Gaining the right amount of weight during pregnancy helps your baby grow properly. It also reduces the risk of complications like high blood pressure, gestational diabetes, or needing a C-section. However, gaining too much weight can make the delivery difficult, while gaining too little can lead to a premature or low birth weight baby.
How much weight should I gain?
According to Dr. Nidhi Nagar, your pre-pregnancy weight (Body Mass Index or BMI) determines how much weight you should gain during pregnancy:
- Underweight (BMI less than 18.5): Gain 12.5 to 18 kg
- Normal weight (BMI 18.5 to 24.9): Gain 11 to 15.5 kg
- Overweight (BMI 25 to 29.9): Gain 6.5 to 11 kg
- Obese (BMI 30 or more): Gain 5 to 9 kg
For twin pregnancies, the weight gain will be higher, but it’s still important to stay within healthy limits.
Healthy eating tips
Managing your weight during pregnancy doesn’t mean dieting. It means eating healthy foods that give you and your baby the nutrients you need.
Dr. Nidhi Nagar, the best gynecologist in Bhopal, recommends the following:
- Eat balanced meals: Include fruits, vegetables, whole grains, and lean proteins in your diet.
- Don’t eat for two: You don’t need to eat double the amount. In fact, your calorie needs only increase slightly in the last trimester (about 200 extra calories per day).
- Watch portion sizes: Stick to healthy portions and avoid overeating.
- Limit junk food: Avoid sugary, fried, and high-fat foods like cakes, pastries, and fast food.
- Drink enough water: Make sure to drink plenty of water all day.
- Stay active
Dr. Nidhi Nagar also emphasizes the importance of staying active during pregnancy. Exercise helps keep your weight in check, boosts your mood, and prepares your body for labor. Here are a few tips:
- Walk regularly: Walking is a safe and easy way to stay active.
- Try swimming or prenatal yoga: These activities are gentle on your body while keeping you fit.
- Avoid sitting too long: Make sure to move around, even if it’s just walking for a few minutes.
- If you didn’t exercise before pregnancy, start slowly with 15 minutes of activity a few times a week, and then gradually increase it.
After pregnancy
Once your baby is born, it’s normal to want to lose the pregnancy weight. Dr. Nidhi Nagar advises doing this gradually with a healthy diet and gentle exercise. Breastfeeding can also help you lose weight naturally, as it burns calories.
Remember, every woman’s body is different, and it’s important to consult with your doctor before starting any weight management plan. Dr. Nidhi Nagar, the best gynecologist in Bhopal, is here to support you in maintaining a healthy weight for a smooth and healthy pregnancy.
By following these simple tips, you can manage your weight and enjoy a healthy pregnancy journey!
