I have received plenty of advice from family and friends because I will be the first to admit that I need and appreciate all the help I can get! Some people said follow your cravings and eat whatever you want, and others said to be conscious of what I eat and not take "eating for two" literally! Early on in my pregnancy, I became curious and researched it on my own. Here's a post to pay it forward to all my new mommies out there!
I came across a great article that pretty much sums it all up =)
All information is obtained through the American Pregnancy Association Website!
Here's the link: Pregnancy Health
I just copied and pasted the things I thought were very helpful from the article:
Where does all the extra weight go?
Here is an approximate breakdown of your weight gain:- Baby: 7-8 pounds
- Placenta: 1-2 pounds
- Amniotic fluid: 2 pounds
- Uterus: 2 pounds
- Maternal breast tissue: 2 pounds
- Maternal blood : 4 pounds
- Fluids in maternal tissue: 4 pounds
- Maternal fat and nutrient stores: 7 pounds
How much total weight should I gain?
The amount of weight you should gain depends on your weight and BMI (body mass index) before pregnancy. You should gain:- 25-35 pounds if you were a healthy weight before pregnancy, with a BMI of 18.5-24.9.
- 28-40 pounds if you were underweight before pregnancy with a BMI of less than 18.5.
- 15-25 pounds if you were overweight before pregnancy with a BMI of 25-29.9.
- 11-20 pounds if you were obese before pregnancy with a BMI of over 30.
At what rate should I gain weight during my pregnancy?
How much you should gain depends on your weight before you were pregnant and how far along you are in your pregnancy. For the average woman who starts her pregnancy out at a normal weight, your weight gain will look something like this. If you start out your pregnancy over or under-weight, you will want to talk with your health care provider about what your weight gain rate should look like.- Healthy weight before pregnancy:
- 1-4.5 pounds during the first trimester
- Approximately 1-2 pounds per week in the second trimester
- Approximately 1-2 pounds per week in the third trimester
Throughout your pregnancy the goal is to keep weight gain as steady as possible because your baby requires a daily supply of nutrients that comes from what you eat. It is ok for your weight gain to fluctuate a little from week to week. However, you should contact your health care provider if you suddenly gain or lose weight, especially in your third trimester. This could be a sign of certain complications.
I was at a healthy BMI pre-pregnancy, so my doctor recommended about 25-35 pounds of weight gain! For me, I actually lost weight in my first trimester because the
Tips & Tricks
1. Eat frequently!
I eat every hour to two hours, but with small portion sizes! I always have fresh fruits, easy smoothies, or cereal to snack on. Don't skip any meals! Don't get me wrong, I follow my cravings, I just don't overeat. Moderation is key!
2. Slow it down!
I am definitely one of those people who love to stay active, and constantly had to be scolded by people to slow it down! It wasn't until I started getting really bad ligament/joint pain after a solid week of over-activity that I finally took it a little easier. I couldn't walk for over two weeks! Now it's only 30-45 minutes max on the treadmill! Keep track of your progress through Smartphone apps or a fitness tracker! There are so many on the market now. I'm a very visual person, so seeing my progress helped keep me motivated! Keep it a daily routine but listen to your body; if you start feeling pain or discomfort, you may be overdoing it.
3. Pregnancy-appropriate fitness gear that doesn't break the bank!
I looked around for maternity fitness gear, and found it all to be very pricey! I settled for my regular running shoes and bought inexpensive yoga pants! These were my best friends while working out! I also just used oversized t-shirts that I "borrowed" from my husband =) Works out perfectly fine! But hey, if you have the cash to buy cute fitness clothes or accessories, splurge! I always found more motivation to work out when I had cute and comfy workout clothes to go to the gym in! When it comes to shoes, Asics & Nike are the only brand I will go for =)
4. Water, water, water!
I drink water all the time, but given that it's a summer pregnancy I think I doubled my daily intake! Drink two full glasses of water right when you wake up to start the day right! Make it a habit! There are so many health benefits of water already! I absolutely love my Bobble water bottle! Such a steal at only $10!
Two things I've craved a lot during pregnancy: Soda & cake. I actually don't drink soda often, but I have had major cravings for it throughout my pregnancy. One trick I've learned is to use calorie-free club soda! It may sound weird but I just mix it in with Gatorade powder! Although it's not as sweet, it satisfies the craving just fine! Plus, this picture of the nutrition facts motivates me to use it even more:
Another thing I've craved a lot has been cake! I've learned that it's best if you make it yourself so you can substitute for healthier ingredients! Here's a recipe from Hungry Girl that I've used a lot in my baking: Chocolate Cake Recipe!
Once again, club soda to the rescue! Instead of frosting, I use sugar-free instant pudding and fat-free cool whip! I also add in a variety of different fruits! Here are some cakes that I've made already:
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| Strawberry Marshmallow Cream Cake |
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| Pineapple Creme Cake |
Hope you found this post helpful=) I am currently 38 weeks and am super anxious!
