Ok ok ok, I am 3 weeks behind on posting this 🙈 it’s shameful I know and I have zero excuses for you. I found this topic really interesting as I went through my prenatal fitness course and wanted to talk a little about it. There is often a lot of misconception on pregnancy and how we treat the body. There are SO many common ‘myths’ about eating for two, craving/eating what ‘the baby wants’ and they’re all lies!
The SOGC/CSEP (society of obstetricians and gynecologists/Canadian society for exercise physiology) use BMI categories to determine the approximate weight gain based on your current weight/height/gender. Now I’m not a huge fan of the BMI but I do appreciate the guidelines they offer in this case.
If you are unfamiliar with the BMI it follows these 4 categories. I have added the pregnancy weight gain for comparison 😊
BMI <18 -weight gain: 15-25lbs
BMI 18.5-24.9 -weight gain: 25-35lbs
BMI 25-29.9 -weight gain: 15-25lbs
BMI >\=30 -weight gain: 11-20 lbs
Now these numbers aren’t exact science. Everybody’s body is different and let’s be honest, when you move through the different stages of pregnancy it can be hard to maintain a lean clean diet all the time. That being said it does offer an aspirational guideline if you move through this from the first trimester. If you’re nearing the end and have exceeded this recommendation, don’t worry about it now and definitely don’t try to undo 😊 Pregnancy needs fitness maintenance and healthy eating.
To break it down further,
The average newborn baby is 8lbs.
Increased blood supply: 4lbs
Large uterus: 2-5lbs
Amniotic fluid: 2-3lb
Increased breast tissue: 2-3lb
Stored fat: 5-9lbs
This totals at around 25-30lbs of baby required weight at full term.
If you’re like me and typically eat a lean and low calorie diet, watching calories can also be more important. In the first trimester baby is so tiny calories don’t matter. As you move into the second and third trimester, baby’s needs become a little higher and they may require more calories for healthy growth and function. It is recommended women increase their calories by 300 in the second trimester and around 500 in the third trimester. This is an easy extra snack or two. Keep in mind these need to be healthy calories to ensure your growing baby gets all the nutrients they need for proper development. 😊
I am a firm believer that we are in control of our bodies and there are a lot of things we can do to improve our pregnancy experience. Some call it luck that I’ve made it 34 weeks with no cravings, sickness and only healthy weight gain, but it’s not luck. I stacked the cards in my deck to try and create the best outcome. I don’t cave to ‘cravings’, I worked out through the bit of sickness I had and I eat well! I treat my body as if I am as capable as I was before pregnancy. I think a strong mind contributes to a strong body and I don’t let people do things for me (within reason). I am not a delicate flower, I am strong and capable and I treat myself that way 💕 always know your strength! You will need it soon 😊
Following these guidelines not only ensure personal health, but encourage the development of a happy, healthy baby. 😊 if you have any questions don’t hesitate to reach out and ask!