5 Tips to Avoid EXCESS Weight Gain During Pregnancy

Weight gain in normal and necessary during pregnancy.

It’s the “excess” weight that I want to talk about avoiding today because if you are not careful, you will quickly pile on an extra 30 lbs. and those are the ones that are insanely hard to lose postpartum.

First, let’s break down the actual weight you need while pregnant:

(according to the American Pregnancy Association)

  • 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

This is a total of 31 lbs. and in there is the necessary pounds of maternal fat and nutrients stores we need to sustain the pregnancy.

That is why anything less than 35ish pounds is super quick and easy to lose.

The reason I talk about weight gain a lot is because after working with over 250,000 pregnant women and postpartum moms, I know how badly some of them have struggled in the past to lose the baby weight.

I know that it affects so many things in a negative way:

  • Relationship with spouse
  • Hard and long labor
  • Ability to recover postpartum
  • Confidence
  • Social life
  • Career/work
  • Depression
  • Zest for life

Most of the ladies that do my Fit Mom to Be Program have done 1, 2 even 3 pregnancies the wrong way.

Meaning, they didn’t practice self-care, they ate what they wanted, weren’t active and ended up gaining a ton of weight and suffered the consequences after.

Most of them come to me saying…

“I don’t want to do it the way I did it in the past”.

And what’s crazy, is that every single one of these ladies end up having a super healthy, fit and energized pregnancy they are proud of, and they can’t believe they didn’t do it that way previously.

Thing is….. it’s really not that hard to control weight gain during pregnancy, and it doesn’t take a lot of work.

Read more about how to gain half the weight from your last pregnancy, here.

  • I want you to have a good experience, to feel confident, energized and even sexy
  • I also want you to have a fast labor, quick recovery and then go on to be a fit mom after kids, confident in your own skin.

So, I hope you follow these tips so you can feel “good enough” during and after pregnancy.

Because I’ve seen way too many women struggle with this.

Tips To Avoid Excess Weight Gain During Pregnancy

Don’t Eat For 2

You only need an extra 200 calories a day.

If you just focus on eating a small meal with protein, healthy carbs, veggies and healthy fats every few hours, you will be fine.

Avoid processed foods, high sugar foods, gluten, dairy (as much as possible), you will be fine.

I never thought about having to eat more because I was pregnant, I ate pretty much the same as I always did and tried to eat healthy foods because I knew that whatever I was eating was affecting my baby.

If it’s easier to eat right by following a meal plan, then maybe that’s what you should do.

Especially because what you eat matters so much more during pregnancy because it affects the growth and development of your baby.

Drink Water

If you don’t drink enough water, your brain will confuse dehydration with hunger and cravings. In order to avoid that, make sure you are drinking half your body weight in lbs., in ounces of water.

Also, if you don’t drink enough water, you cannot absorb the vitamins and minerals you consume and that can impact the baby.

Do Weight Training Workouts

After testing every kind of workout on thousands of women, I have found the most amazing results with weight training workouts.

They are the ones that help build muscle and speed metabolism so that we can burn more fat even at rest.

Not only does this kind of workout help you gain less fat because you have more muscle, and you look tighter and toned, but the muscle helps you burn fat even at rest postpartum when you are not allowed to exercise.

Women that weight train during pregnancy, lose the baby weight at a faster rate than those that don’t.

Another huge benefit is that the strength gained from weight training workouts is unparalleled and has helped women (Even first time moms) have way faster labor and deliveries.

(It’s literally blowing the minds of obstetricians)

And the crazy thing is that only 3 weight training workouts a week is all you need.

Women get better results from 3 weight training workouts a week than 6 45-60 minute cardio workouts. (brain explosion)

That is why my Fit Mom To Be Workouts have helped so many pregnant women have healthy and fit pregnancies, get in amazing shape postpartum and have crazy fast labors.

They are all weight training workouts and they freaking work.

Sleep & Reduce Stress

Stress increases hormones in your body that make your body hold fat in the midsection (like we need any more of that while prego lol).

Cortisol also makes it incredibly hard to burn fat.

Pregnancy is already a stress to the body, so you have to be very intentional about getting rest, sleeping enough and reducing stress during pregnancy.

Exercise is always my go to for reducing stress.

During both my pregnancies, I did the 3 weight training workouts and also did about 2-3 short cardio workouts which always helped me clear my mind and release endorphins.

I also took time to read my bible, do devotions and pray.

Whatever works for you to help give you more peace and reduce stress is what you should do, but you must be intentional about it.

Mind Set – please read all of this part

I left this one for last because this is the one most women struggle with and the hardest one to talk about.

It is a common mind set for women to think of pregnancy as a time to eat whatever, gain weight, be inactive and have an excuse for it.

It’s this mind set that doesn’t allow some women to have a pregnancy they are proud of…

A pregnancy they enjoy and feel confident in.

I tell you this because it happened to me the first few weeks of my 1st pregnancy.

(Even as a health and fitness expert)

My first reaction was like…yaayyyyyy, I don’t have to be skinny and fit. In my mind I had an excuse to get big. Being pregnant, I could eat all the things, and no one can tell me anything. For once I don’t have to worry about sucking my belly in or my clothes fitting or anything. I could just be pregnant and enjoy the process.

Until week 10 when I stepped on the scale and had gained 12 lbs.

Whhoooaaa did I have a moment.

Immediately I had a talk with myself.

To remind myself that I didn’t want pregnancy to be this way.

The extra weight left me feeling like crap, sluggish and self-conscious. I knew I wasn’t feeding my baby and body the nutrients it really needed.

So I had a mindset shift and said to myself…

“Pregnancy is the best reason to eat healthy and exercise and take care of my body and health.”

From that moment on I stopped looking at pregnancy as an excuse to eat unhealthy and be inactive and I prioritized eating extra healthy and making sure I got 3-5 workouts a week.

My motivation was doing everything I could to create the best possible environment for my baby to grow and flourish in.

The rest is history….. I had 2 amazing pregnancies, I gained 20 lbs. in each and within just a few weeks I had lost all my baby weight. I had a 4 hour and 2 hour labor and recovered super-fast. never went through pp depression and I attribute most of the success to practicing self-care during pregnancy.

I hope this helps put your mind in the right place and that you too are able to do all the things necessary to have a great pregnancy and postpartum experience.

If you want to be a success story like so many of my ladies, I would be honored to have you join us in the Fit Mom To Be Program.

Click Here If You Want To Be A Fit Mama!

If you are feeling tired and fatigued all the time, but you are also feeling heavy and achy and wish you could do something now but wonder if it’s too late…This video is for you.

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