How to Maintain Weight During and Post Pregnancy

Pregnancy is the most beautiful period in a woman’s life. It is, therefore, very important that the expecting mother takes special care during the 40 weeks of pregnancy. If you have been overweight pre-pregnancy, do not choose this time to shed off those extra kilos. It is recommended that women gain up to 16 kilos during pregnancy. Women who fall within the overweight range, i.e. have a Body Mass Index (BMI) of 25 to 30, can safely gain between 6 to 12 kilos.


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So, how do you make sure that you do not gain more weight than the recommended range while nourishing the baby growing inside you?

Balanced Diet

To make sure that your weight gain is healthy and most of it is related to your baby, you need to eat right and stay active. Different women have different patterns when it comes to weight gain during pregnancy. It is always important that you consult your doctor about the kind of foods you should be eating during pregnancy. Being pregnant should be no reason to ditch healthy food choices. Your appetite is bound to increase during this period. Make sure you choose the right kind of food. Include nutrient rich foods, whole foods, fresh fruits, and green vegetables in your daily diet. It is recommended that you have at least 4 servings of dairy products. But, choose low fat dairy products to prevent unnecessary weight gain.

Foods to Avoid

Avoid artificially sweetened products as they tend to punch in a lot of calories without having significant nutritional benefits. Choose naturally sweetened products instead. While you should limit your intake of fatty foods, you should cut down on junk food completely. Cook wholesome meals at home. You need to exercise extra caution when eating out. You will know what is healthy for you and your baby. Alcohol and smoking is to be avoided at all costs. Do not ignore hunger signals in the name of maintaining weight and make sure you keep the fluid intake up as well.


Moderate exercise is recommended to every pregnant woman. Consult your doctor on the kind of exercises you should be doing with respect to your pregnancy. Depending on the stage of pregnancy and the way you and your baby is doing, you can tweak exercise routines to suit your needs.


Make sure you take all the nutritional supplements as prescribed by your doctor. The nourishment and well-being of the baby is the top priority and it is important that supplements are not ignored in the process.

Once you deliver your baby, it should not be difficult to shed off the extra pounds that you might have accumulated during pregnancy. If you have eaten right and stayed moderately active during your pregnancy, you would not have much work to do post pregnancy. In a couple of months. you could get back to your previous shape. Here are some tips that could help you get rid of the pregnancy weight.

  1. Do not be in a hurry to get back to the shape you were before pregnancy. Your body has undergone a huge amount of change and you should thank it for supporting you through this period.
  2. Do not put yourself on a “diet” when you are nursing. Keep your calorie intake to 1800 kcal per day. It is often said that breastfeeding can also help you lose the pregnancy flab faster.
  3. Increase intake of whole foods and do not forget to take nutritional supplements.
  4. Slowly get to a more active exercise routine. Make sure you consult your doctor again to see if your body is ready for a more active exercise regime.
  5. Try and get a lot of rest. Managing feeding time and taking care of your infant round the clock is not an easy task. Do not ignore your health and catch a sleep whenever you get time.

Do not get too anxious about weight gain during pregnancy as it is perfectly normal. However, keeping it within the recommended range will be better for the health of you and your baby. Enjoy the phase and bask in that pregnancy glow.

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