Weight Gain Can Feel Like a Minefield
Weight gain in pregnancy can be such a tricky area to explore and, as a pregnant woman, to experience. So much judgement is placed on us throughout our lives about how we look and what we weigh, and then we become pregnant and suddenly the focus on the scales becomes even greater.
You can be told you’re putting on too much weight, or that you haven’t put on enough. One person might tell you it’s fine to gain a certain amount in one trimester but not the next. Before you know it, eating becomes another thing to worry about, and that can make it really hard to enjoy your pregnancy. That’s the last way you should feel during a time when your body is doing something so incredible.
My Own Experience
I can personally vouch for what it’s like to be told you’ve put on “too much weight”. Even as a well-informed naturopath who ate a healthy diet and definitely didn’t go crazy “eating for two”, I gained nearly a stone during my first 10 weeks of pregnancy. Looking back, it was largely fluid, increased blood volume and my boobs exploding – I went up five cup sizes before I was even showing properly.
By the end of my pregnancy, I’d gained around five stone. I know that sounds like a huge amount to many people, but my pregnancy was healthy, my baby was healthy and the of that weight disappeared afterwards with time.
Something else I’ve noticed since having my daughter is that when I chat to clients and friends about their pregnancies, many of those who had girls also seem to have gained more weight than they expected. That’s not me saying it’s a scientific fact – it’s simply something I’ve observed from talking to lots of women over the years. Whether it’s coincidence or not, it certainly made me feel less alone.
On the flip side, if you’re suffering with severe morning sickness or hyperemesis gravidarum, keeping weight on can be incredibly difficult. That brings a whole different set of worries, especially about whether your baby is getting everything they need. The reassuring thing is that, in most cases, babies continue to grow beautifully despite their mums feeling absolutely dreadful. It’s often you who carries the burden, not your baby.
Where Does Pregnancy Weight Actually Go?
One of the biggest surprises for many women is just how much of pregnancy weight isn’t body fat at all. The figures below, taken from the Mayo Clinic, show where that weight actually goes.
- Larger breasts: 1-3 lb (0.5-1.4 kg)
- Larger uterus: 2 lb (0.9 kg)
- Placenta: 1½ lb (0.7 kg)
- Amniotic fluid: 2 lb (0.9 kg)
- Increased blood volume: 3-4 lb (1.4-1.8 kg)
- Extra body fluid: 2-3 lb (0.9-1.4 kg)
- Fat stores: 6-8 lb (2.7-3.6 kg)
And please don’t panic when you read fat stores. Your body is incredibly clever. Those stores are there to prepare you for breastfeeding, healing after birth, coping with broken sleep and looking after a newborn. Fat is an amazing source of energy, so your body is simply preparing you for everything that’s to come.
What If You’re Worried About Weight Gain?
If you’re worried about your weight because of potential health issues such as gestational diabetes, gestational hypertension or pre-eclampsia, there are things you can do to help regulate hunger and support healthy blood sugar levels without dieting.
Drink Enough Water
Aim for around three litres of fluid a day during pregnancy before you’ve even factored in exercise or caffeinated drinks. Our bodies often mistake thirst for hunger, so if you suddenly feel hungry, try having a large glass of water first and see how you feel 10 or 15 minutes later.
Balance Your Blood Sugar
Whenever possible, pair carbohydrates with protein or healthy fats. For example, have full-fat Greek yoghurt with fruit, butter or nut butter on oatcakes, or a handful of nuts sprinkled over a salad. These simple combinations help slow the release of sugar into your bloodstream and often keep you feeling fuller for longer.
Don’t Forget Protein
Protein is essential during pregnancy. Your baby needs it to grow, your body needs it to support all the changes taking place, and it’s one of the nutrients that helps keep you satisfied between meals. Try to include a source of protein every time you eat.
Keep Moving
You don’t need to suddenly become a gym fanatic, but equally you don’t need to be frightened of exercise if you were active before pregnancy. Walking, swimming, pregnancy yoga, strength training with appropriate modifications and pregnancy exercise classes are all brilliant options.
If you’re attending a general gym or fitness class, let the instructor know you’re pregnant and make sure they’re qualified to adapt exercises safely. And if organised exercise really isn’t your thing, don’t underestimate the value of a daily walk.
Ignore the Noise
There is so much pressure during pregnancy to gain the “right” amount of weight and then lose it all again as quickly as possible afterwards. The reality is that every woman is different, every pregnancy is different and every body responds differently.
As long as you and your baby are healthy, try to focus less on the scales and more on nourishing yourself with good food, moving your body in ways that feel good and enjoying your pregnancy as much as you can. The weight will come off eventually, and one day you’ll probably wonder why you spent so much time worrying about it in the first place.
And if you would like some more support, don’t hesitate to book in a Nutrition session with me. Just click here to find out more
