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“As a new mom-to-be, and working full time, I really needed a practical and easy to follow program to keep me and my growing baby healthy. The Fit and Healthy Pregnancy Guide gave me all of that and more! It helped me to gain only an optimal, healthy amount of weight and deliver a beautiful baby boy.”
-Michelle Woodham of Columbus, OH
“Finally- a holistic pregnancy book that I can truly recommend to my patients! Laura and Michelle have done an excellent job of debunking the myths of pregnancy exercise and nutrition, and putting together a clear plan for any women who cares about herself and her baby. This book will be in office and required reading for all of my expecting mothers.”
- Eric Serrano, M.D. of Columbus OH
“As an experienced fitness professional, I thought I knew everything about pregnancy exercise and pregnancy nutrition. How wrong I was! The FHP Guide opened my eyes to key changes that made a huge difference in the way I look and feel. Even at this late stage of my pregnancy, I feel functionally strong, in great posture, and without the aches and pains that so many of my pregnant friends think is normal. Thank you so much.”
- Sarah Bucher of Toledo, OH
“Laura might just start a revolution for holistic mother worldwide. The combination of her traditional dietetics education, extensive studies in natural and alternative health and nutrition, real-world experience as a working mom, and her ‘tell it like it is’ personality, make for an inspirational role model and coach.”
- Dr. Tamara Stickland, ND of Columbus OH
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I Am Concerned About Pregnancy Weight Gain

Some women tend to feel overwhelmed at how drastically their bodies are changing during pregnancy. One thing is for sure : Your body will gain weight during your pregnancy. There is no way around it. Actually, gaining weight is a good thing because it is proof that your baby is growing and being provided for. It is true that during a healthy pregnancy you will have some fat storage. But don't worry, you will use this up as energy during labor and then later for breastfeeding.

But how much weight should you gain? There are recommendations as to what you should gain based on your pre-pregnancy weight. This article will talk more about that in a moment. For now though, let's talk about how and when you gain it. Gaining weight slowly or gradually during your pregnancy is the best approach. Weight gain should be minimal during your first trimester and gradually increase. The average should be around 2 to 5 pounds total during that first three months and then slowly climb. Most of your weight gain will be in the last trimester. A good amount is around 1 pound per week during those last three months because this is when your baby is growing the most.

Gaining too much or too little during pregnancy effects both you and your baby. Not gaining enough weight can pose some risks for the baby such as premature birth. Preemies often suffer lung and heart problems. Besides, you don't want your baby to be too small. Women who gain too much weight during pregnancy are more likely to have a large baby. A large baby can have difficulties at birth including stuck shoulders or broken collar bones. It can also put them at risk for diabetes or obesity. Gaining just the right amount protects the health of your unborn baby.

Now let's get to the recommendations. Most doctors recommend you gain 25 to 35 pounds total if you are of average weight and height.  For those underweight, it is recommended you gain 28 to 40 pounds total. Finally, for women who start their pregnancy overweight, the total gain recommended is 15 to 20 pounds.

Remember that this is a just a guideline. Pregnancy is not a one size fits all type of deal. These recommendations are somewhat broad and are in no way tailored to your specific needs. For example, a young healthy women is going to have different needs and will gain weight a lot differently than a middle-aged women who is slightly overweight. Their patterns of weight gain are going to vary. So really the key is not how pounds (within reason) you gain, but rather how you gain it. Put your weight on slowly and steadily.


Would you like the average breakdown of where all of this weight goes?

  • Your BLOOD volume increases 3 to 4 pounds.
  • Your UTERUS grows to about 2 pounds.
  • The PLACENTA is around 1 ½  pounds.
  • Fill that up with AMNIOTIC FLUID for another 2 pounds.
  • Now put the BABY in there for an average of 7 ½ pounds.
  • Your BREATS increase by 2 pounds.
  • You will RETAIN FLUID of around 4 pounds.
  • Finally, your FAT & NUTRIENT gain is around 7 pounds.

This all adds up to 29 to 30 pounds. So again, your individual gain is going to vary.

The best way to put your pregnancy weight on gradually is to eat a well-rounded diet. Try eating healthy meals with sufficient calories. Avoid junk food and fatty foods. Of course you can treat yourself on occasion. After all, isn't pregnancy supposed to be somewhat enjoyable? A good daily diet would include 3 servings of milk and milk products; 3 servings of proteins; 3 servings of fruits; 4 servings of veggies; and 9 servings of whole grains. This well-balanced diet of nutritious foods will keep your baby healthy and happy.

A really good way to fit all of those foods into your daily diet is to eat small meals every four hours or so. Even if you are not hungry, try to eat around every four hours. This can also be helpful if you are dealing with problems like heartburn, indigestion, or nausea.  Chances are that because you are burning extra calories, you will tend to feel hungrier more often. Never skip meals. It is hard on your baby who needs continual sustenance.

Another way to maintain a healthy weight during pregnancy is to stay active. Exercise will not only help you keep a healthy weight, it will also help you feel better about yourself. If you were not exercising before your pregnancy, this is a good time to start. Start slowly with short periods of exercise and then gradually increase in the amount of time you spend exercising. A good prenatal workout includes warming up for 5 to 10 minutes. Then move on to 20 to 30 minutes of low impact exercises. Finally, remember to cool-down with lots of stretching and breathing. Exercise and breathing is a great way to de-stress.

So while you may be concerned about weight gain during your pregnancy, remember that you are supposed to be getting bigger. Don't get anxious over the scale. Relax and enjoy this very special time.

 

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