It is normal to gain weight during pregnancy. This is necessary to support the development of the fetus in the womb. But, what is the ideal weight gain during pregnancy?
Weight gain in every pregnant woman is not the same. This depends on body mass index (BMI) and weight before pregnancy. The BMI figure is obtained by dividing body weight in kilograms (kg) by body height in meters squared. This weight gain can sometimes make pregnant women sweat a lot.
Normal Pregnancy Weight Gain
The following is the total weight gain during pregnancy, which is still considered normal or safe, according to BMI since before pregnancy:
- For those who have a BMI below 18.5 (underweight) before pregnancy, it is advisable to increase body weight to 12.5 - 18 kg.
- For those who have a BMI of 25 - 29.9 (overweight) before pregnancy, it is advisable to keep the weight gain only 7 - 11.5 kg.
- For those who have a BMI above 30 (obese) before pregnancy, it is recommended to keep their weight gain only 5-10 kg.
So, where is this weight gain diverted? Here's the estimate:
- Infants: 3 - 3.6 kg.
- Placenta: 0.5 - 1 kg.
- Amniotic fluid: 1 kg.
- Bust: 1 kg.
- Uterus: 1 kg.
- Increase in blood volume: 1.5 - 2 kg.
- Fluid volume gain: 1.5 - 2 kg.
- Fat reserves: 3-4 kg.
Healthy Tips to Gain Weight During Pregnancy
Pregnant women do need more calorie intake, but that doesn't mean they have to eat food for two people at once.
For pregnant women who are included in the below normal category (underweight) before pregnancy, can do the following ways to help increase weight during pregnancy.
- Consume healthy and nutritious food regularly.
- Eat small portions but more often (about 5-6 times a day).
- Add extra calories to the food you eat, for example adding cheese to your meal, peanut butter to bread, or milk to cereal.
- Always have snacks on hand, such as crackers, dried fruit, nuts, seeds, and yogurt.
However, for pregnant women with excess body weight (overweight) before pregnancy, You should pay attention to your food intake so you don't gain too much weight. Avoid foods and drinks high in sugar and fat, as well as salt. In addition, do light exercise, such as walking, swimming, or yoga, to keep your weight stable.
To understand more about weight during pregnancy or BMI, pregnant women can consult a gynecologist during a pregnancy check-up. If necessary, the obstetrician can refer pregnant women to a nutrition specialist to get a diet plan.