Pregnancy Weight Gain: How Much Is Ok?
Pregnancy weight gain is totally normal and necessary. But how much weight should I gain during pregnancy?
The norm is 25-35 lbs.
Anywhere in this ball park is super easy to manage during pregnancy as well as it becomes way way way easier to lose the weight postpartum.
- If you start pregnancy over weight, you should gain less weight (15-25).
- If you start pregnancy under weight, you should gain more weight (28-40).
Here is the weight broken down according to Lilian Presti.
Pregnancy Weight Gain
- Baby: 7 to 8 pounds
- Placenta: 1 to 2 pounds
- Amniotic fluid: 2 pounds
- Uterus: 2 pounds
- Increased maternal breast tissue: 1 to 3 pounds
- Increased maternal blood: 3 to 4 pounds
- Increased maternal fluids: 2 to 3 pounds
- Maternal fat and nutrient stores: 6 to 8 pounds
So this is the breakdown, yet so many women gain over 50 lbs, and that is why pregnancy gets harder to deal with, you feel more uncomfortable, can have more pregnancy induces health issues like gestational diabetes, preclamsia, hypothyroidism, etc.
Actually, most women gain over 50lbs. I know this because I have now worked with over 150,000 women, I have seen their major struggles.
- Hard to move around during pregnancy.
- Overwhelmingly tired and fatigued.
- Fast weight gain.
- Long labor.
- Hard to lose baby weight.
A lot of the pregnant women who are doing my Fit Mom-To-Be Workouts are on their 2nd or 3rd pregnancies and they are doing my program because they don’t want to go through what they went through in prior pregnancies with how the EXCESS weight affected them.
Just check this out….
Pretty amazing right?
Listen, my pregnant friend. I want to encourage you to take care of yourself during your pregnancy. Its soooo not worth it to use pregnancy as an excuse to EAT FOR 2 and as an excuse to become sedentary. You will regret it when after a few months into your pregnancy you are so uncomfortable from the excess weight gain and you have aches and pains every where, no energy, and if that isn’t enough, then you may go through months and months and sometimes years, after you have the baby, still looking like you are pregnant.
Make sure to read this short post on Eating For 2, because I give you tons of tips.
So many women that gain too much weight during pregnancy have such a hard time losing the baby weight.
Don’t let this happen to you.
Let pregnancy be the reason to focus on your health and fitness. Let it be the reason to eat healthy and exercise.
Do it for you and for your baby.
Did you know that everything you do affects your baby too?
Check this out…
I only gained 20 lbs in both my pregnancies. It was great. I never felt super uncomfortable, I had energy, I wasn’t moody, I had 2 super fast labors, I didn’t have tons of aches and pains and I was able to actually enjoy my pregnancies.
This also also helped me be able to lose my baby weight super fast. I lost it in less than 1 month. Check this out…
And listen, this didn’t happen to me because I am a “trainer”, I have seen thousands of women just like you go through my program with similar results, here are hundreds and hundreds of them sharing their experiences on social media.
I didn’t by any means DIET, but I did follow a good and healthy and yummy nutrition plan. And I was so successful that I started sharing it with the pregnant ladies that were doing my Fit Mom-To-Be Pregnancy Workouts and they started getting amazing results also and really enjoying what they were eating.
So since I know that most doctors don’t educate pregnant women on the importance of a healthy nutrition during pregnancy and they don’t tell you what to do, I’m going to give you a 2-Week Nutrition Guide that you can follow. It will help you tons to be able to control your pregnancy weight gain and you will totally enjoy it. The recipes are so delicious, you won’t even feel like you are eating healthy.
You can download the Nutrition Guide for free here: Nutrition Guide.
I hope you try it, I know it will help you tons.
I hope you are getting pumped up and excited about staying active and eating healthy during your pregnancy.
There are also so many benefits from doing both of those.
Check some of them out here:
Benefits of Working Out During Pregnancy
- Less aches and pains.
- Less weight gain.
- Better sleep.
- More energy and less fatigue.
- Less chances of pregnancy induced diseases like diabetes and thyroid.
- Less chances of postpartum depression.
- Better mood.
- Smarter baby.
- Faster labor and delivery.
- Less chances of stretch marks and increased cellulite.
I was actually able to get in the best shape of my life after having both my kids because I exercised during and after both my pregnancies. I made it a priority in my life to take care of myself and my health during pregnancy. I mean what better time in your life to do that than when it affects your little bundle of joy.
I’m telling you… Its worth it.
If you are feeling motivated and inspired to be healthy and fit during your pregnancy, then I want you to try a pregnancy workout. You can even do them from home, the workout is below at the end of the post.
But first, I want to give you some more important tips, things that will make a huge difference and help you so much to gain less weight this pregnancy and be able to lose it faster postpartum.
8 Things You Can Do To Prevent
EXCESS Weight Gain During Pregnancy
1. The Right Mind Set
Most women take pregnancy as an opportunity to finally be able to eat what they want. They “eat for 2”, and then end up miserable after a few months when they realize what they’ve done to themselves but its too late. By the way, see what I have to say about “Eating For 2”. I give you tons more tips here.
It’s this mind set of being able to finally eat what you want and who cares because you are “supposed to get big”.
But then you realize what getting big brings… fatigue, crankiness, lack of sleep, feeling uncomfortable and achy all the time, longer labor and the worse… it taking months and months even years to lose the baby weight (if ever).
It’s not worth it!
Your mind set should be one of wanting to create the best possible environment for your baby to flourish in. You should want to eat as healthy as possible and exercise so that you can get the best results for your baby and for you because what you do now will haunt you for a long long time.
That is why I, myself did the Fit Mom-To-Be Workouts during both my pregnancies and got the best results, felt great both pregnancies and lost all my weight super fast.
Don’t use PREGNANCY as an excuse to eat and not be active.
2. Do Weight Training Workouts.
Exercise is the best thing you can do for you and the baby during pregnancy.
After 10 years of working strictly with pregnant women and testing every kind of workout, I found resistance or weight based workouts by far to be the most effective.
Weight Training is the best type of exercise you can do. It will help tone your body during pregnancy (yep, it totally can), it will help you control weight gain, it will make you stronger so you don’t have aches and pains, it will help you have an easier delivery, it will help your core be stronger so that you don’t end up with a distended belly postpartum that will never part from you.
3 weight training workouts per week is all you need to see really good results.
I mean if that is not worth it… to invest less than 3 hours a week to see such great results…..
And the other amazing thing is that these kind of workouts are so good for you during pregnancy that as long as you have medical clearance, you can even see results if you’re starting in the 2-3rd trimester.
If you don’t know how to put a safe pregnancy workout together, don’t worry, I can send you my Fit Mom-To-Be Workouts. That’s why I created them, so that women like you can feel at ease that you are doing workouts that are safe and effective and you can get great results without having to spend thousands of dollars on a personal trainer or get random workouts from some “Instagram girl” that happened to have a fit pregnancy but doesn’t have the credentials or experience.
3. Cardio Workouts will help you.
Doing some cardio will also help you control weight gain. It will also help with reducing swelling and will keep you energized. You will feel so much better after a workout.
Two 20-30 minute cardio workouts are more than enough to complement your weight training workouts, but if you have limited time or energy, always opt for the resistance or weight based workouts.
4. Work on your CORE
There is so much debate on this and though some doctors tell you not too, truthfully, they have no idea what they are talking about. They are experts at delivering babies but not about exercise. And it is completely safe to train your core. Actually its incredibly beneficial.
Here is what can happen if you don’t train your core:
- You end up with lower back pain.
- You end up with a distended midsection and a postpartum pooch where you lose all your weight but still look pregnancy from the side from the pooch for years… Sometimes, it never goes back to normal.
There are safe exercises you can do to help you tons and all the ladies in my Fit Mom-To-Be Workouts train there core and I have worked with thousands of them with all great results.
Here are some tips of Core Training During Pregnancy and a sample workout.
5. Don’t Eat for 2!
This is the worse mistake you can make that will make you gain tons of UNNECESSARY weight.
You really don’t need to eat for 2.
Did you know that all you need is 300 extra calories. That is like one small healthy meal.
You just need to eat healthy, and eat enough and don’t skip meals (this is the worse mistake because it’s what causes women to feel sick)., and make healthy choices.
6. Don’t go more than a few hours without eating.
This is another huge mistake that pregnant women make.
First of all the emptying of the stomach which is what happens when too many hours go by without eating, is what causes you to get SICK.
It also causes you to feel fatigued and cranky.
It also makes you OVER-EAT at the next meal.
Make healthy snacks once a week and take them with you in your purse when you are on the go or at work. So that after a few hours you can munch on a snack.
Here are a few healthy recipes that you can make once a week and have at home to prevent you from feeling sick and that will help you not overeat so you can make healthy choices.
And don’t worry, these are incredibly YUMMY, you won’t even believe they are so healthy because they are so tasty.
7. Prep some meals and snacks ahead of time
With pregnancy, you never know when you are going to feel extra fatigued, tired or sick. So when you have good days, use one hour out of those days to COOK and PREP some meals and snacks. That way when you do feel sick or tired, you won’t not eat because you don’t have food available.
This is probably the best tip I can give you.
You can cook some meals and freeze them or just keep in a tupperwares in your fridge and you can eat the meals weekly.
Also cooking or baking some of the snacks I just gave you will help prevent you from binge eating, eating “bad” choices, over-eating, etc.
If they are already made, its easy to just throw 3-4 cookies in a baggie and throw in your purse and when you are out and hungry you eat them, instead of stopping for something unhealthy or getting hungry and then feeling sick and/or tired and fatigued.
Remember the baby is pulling a lot of energy from you so its crucial to eat well so you have plenty of energy.
8. Stay Hydrated
This is so important. Not only is it important because you want to make sure you have plenty fluid for the baby and in your placenta, but not being properly hydrated can make you feel dizzy, faint and sick as well as incredibly hard to absorb nutrients which is crucial during your pregnancy for you and the baby.
Hydrate extra when you exercise.
You should be drinking half your body weight in ounces of water so if you weigh 200 lbs you should drink at least 100 ounces of water.
Just get in the habit of carrying a water bottle every where you go and set little goals as to how much you will drink. Say, 2 bottles by 10am, 2 more bottles by 12pm, 2 more bottles by 3pm, etc.
Setting little goals will help you be more consistent with your hydration.
If you follow these 8 steps, I am pretty darn sure that you WILL NOT GAIN EXCESS WEIGHT.
ARE YOU WEIGHING YOURSELF ALL THE TIME?
If you are, please please please watch this….
Actually you will have a super FIT, super HEALTHY and super HAPPY pregnancy.
Here is a 3-Exercise workout for the thighs that you can try at home.
Reduce Thigh Weight Gain Pregnancy Workout
(here is a short video demonstrating how to do the exercises: Thighs Pregnancy Workout)
- 15 Lateral Lunges per side
- 15 Dumbbell Squats
- 30 Quadruped Bent Knee Butt Kicks per side
Rest & Repeat 1-2 more times.
Lateral Lunges per side
- Stand straight, chest up and shoulders down.
- Hold dumbbells at sides if using.
- Step out to the side as if stretching.
- Keep feet parallel to each other.
- Go down close to 90 degrees and so that hip is directly behind knee.
- Step back in (feet together).
- Repeat and then do the same on the other side.
- Stand with feet apart facing forward.
- Chest up and shoulders down (hold dumbbells at sides if using).
- Bend from the hips and knees and go about 90 degrees.
- Don’t push the knees forward, make sure to bend from the hips and push butt out.
- Extend the hips and knees and go back to starting position.
Quadruped Bent Knee Butt Kicks
- Position yourself in a quadruped position.
- Shoulders right over hands.
- Back is neutral.
- Lift one leg up and bend at the knee in a 90 degree angle.
- Bring knee all the way down to floor as if to touch the floor (keep 90 degree angle).
- Then lift the leg up keeping the 90 degree angle and squeeze the glute.
Make sure to follow me on Facebook. I just opened a new Facebook page just for all my pregnant ladies. You can go there for workout tips, diet tips, and anything to do with pregnancy. Im also around all the time answering questions if you have any.
If you start my Fit Mom-To-Be Workouts, then I will be in touch with you way more with tons of tricks, strategies and ways to help you enjoy your pregnancy more, have a better experience and be super fit and you will totally lose your baby weight super fast. I can’t wait.
Make sure to have a Post Workout Meal after your pregnancy workouts, it will make you feel better as well as get you better results. Here are some tips on what to eat Post Pregnancy Workout.
I hope you are motivated to not gain excess weight and to use this time to get your body in the best health and shape so that your baby can have the best possible environment to grow and flourish in.
If you start my pregnancy workout program, I will see you inside the program.
I have lots of tips for you and I can’t wait for you to see all the videos of the exercises.
Send me YOUR BUMP PICTURES, would be great to compare with after you have your baby….
So you can see how fabulous you will look.
I would also love to feature you and your beautiful bump.
Send them to email@example.com
Click here to start the Fit Mom-To-Be Workout Program.
If you are struggling with what to eat and different options that are SAFE for the baby and won’t make you GAIN WEIGHT, you will totally enjoy and get great use of the MMF Pregnancy Diet Plan.
- Full Meal Plan for entire pregnancy (know exactly what nutrients you and baby need).
- Increase energy & decrease fatigue with the best food combinations.
- Easy Kid-Friendly Recipes that will save you time in the kitchen.
- Helps reduce cravings so you eat healthier and gain less weight.
- Yummy and comforting meals so you can still enjoy eating.
Hope this helps you enjoy your pregnancy more…..