What If I Gain More Than The Recommended Weight In Pregnancy? Find Out What to Do

Weight gain during pregnancy is natural and expected as your body supports the development of your growing baby. However, the amount of weight you gain can vary significantly from one woman to another, and some may find themselves gaining more than the recommended weight. If you’ve gained more than the advised weight during your pregnancy, you might feel concerned or unsure about how to manage the situation. It’s important to understand that pregnancy is a unique journey for each individual, and there are ways to ensure that both your health and your baby’s well-being are prioritised. In this article, we’ll explore what happens if you gain more weight than the recommended guidelines, how this can impact your pregnancy, and what steps you can take to manage your weight during your antenatal care. We’ll also address how prenatal care, antenatal appointments, antenatal fitness, and other support systems can help you navigate this challenge in a healthy and informed way.

What is the Recommended Weight Gain During Pregnancy?

Before we dive into what happens if you exceed the recommended weight gain, it’s important to first understand what is considered “normal” weight gain during pregnancy. The guidelines for weight gain depend on your pre-pregnancy weight and body mass index (BMI). According to the NHS guidelines:

• Underweight women (BMI under 18.5): Gain 12.5-18kg (28-40lbs)
• Normal-weight women (BMI 18.5-24.9): Gain 11.5-16kg (25-35lbs)
• Overweight women (BMI 25-29.9): Gain 7-11kg (15-25lbs)
• Obese women (BMI 30 and above): Gain 5-9kg (11-20lbs) These guidelines are general and may vary depending on your specific pregnancy. It’s essential to work with your antenatal clinic to determine the ideal weight gain for your individual circumstances. Your healthcare provider will guide you on how much weight gain is appropriate and will help monitor your progress during antenatal checkups.

Why Might You Gain More Than the Recommended Weight?

While some weight gain is inevitable, several factors may contribute to gaining more than the recommended amount. These factors can include:

• Overeating: Cravings for certain foods during pregnancy are common, but overindulgence can lead to excessive weight gain. Pregnancy hormones can also influence appetite, causing you to eat more than you may need.
• Inactivity: Reduced physical activity during pregnancy can also contribute to weight gain. If you are less active than usual, your body may gain weight more easily.
• Genetics: Some women may naturally gain more weight due to their genetic predisposition. If your family members tend to gain more weight during pregnancy, you might be more likely to do the same.
• Multiple pregnancies: Carrying twins or multiples can result in more weight gain due to the increased size and demands of multiple babies.
• Health conditions: Certain conditions, such as gestational diabetes or polycystic ovary syndrome (PCOS), may cause weight gain. If you’re diagnosed with any conditions that affect weight, it’s important to closely follow the advice of your antenatal care provider.

Is Excessive Weight Gain Dangerous?

While weight gain is a natural part of pregnancy, gaining too much weight can have certain risks for both you and your baby. Some of the potential complications include:

• Gestational diabetes: Gaining too much weight during pregnancy increases your risk of developing gestational diabetes, which can cause high blood sugar levels that affect both you and your baby.
• Pre-eclampsia: This is a serious condition that can cause high blood pressure and organ damage. Excessive weight gain can increase the risk of pre-eclampsia, particularly if accompanied by swelling and protein in the urine.
• Premature birth: There is some evidence to suggest that gaining too much weight may lead to preterm birth. It’s important to monitor your weight during pregnancy to reduce this risk.
• Difficulty during labour: Excessive weight gain may lead to complications during labour, such as a larger baby (macrosomia), which may increase the risk of requiring a cesarean section or cause difficulties with vaginal delivery.
• Postpartum weight retention: Gaining more weight than is recommended can make it more challenging to lose weight after birth. While weight loss may vary from one individual to another, excessive weight gain can make the postpartum period more difficult.

How to Manage Weight Gain During Pregnancy

If you find that you’ve gained more weight than the recommended amount, don’t panic. There are several steps you can take to manage your weight and reduce the risks associated with excessive gain. Here are some actionable tips that can help you:

1. Maintain Healthy Eating Habits

A well-balanced diet during pregnancy is essential for both your health and your baby’s development. Instead of focusing on cutting calories, aim for healthy food choices, including:

• Plenty of fruits and vegetables: These are high in vitamins, minerals, and fibre while being low in calories. Aim to fill half of your plate with fruits and vegetables at every meal.
• Whole grains: Choose whole grains such as brown rice, whole wheat bread, and oats. These foods are high in fibre and will help you feel fuller for longer.
• Lean proteins: Incorporate lean sources of protein into your diet, such as chicken, turkey, tofu, and fish. Protein is important for your baby’s growth and development.
• Healthy fats: Include moderate amounts of healthy fats, such as those found in avocados, nuts, and olive oil. These fats are essential for your baby’s brain development.
• Antenatal vitamins: Ensure you’re taking the recommended antenatal vitamins to support both your health and your baby’s development, including folic acid and iron.

2. Incorporate Physical Activity

Staying active during pregnancy not only helps you manage your weight but also promotes overall well-being. Aim for around 30 minutes of moderate exercise most days of the week. If you’re unsure about where to start, here are some options:

• Antenatal fitness classes: Participating in antenatal fitness classes, such as prenatal yoga or swimming, can help you stay fit without putting too much strain on your body.
• Yoga during pregnancy: Yoga for pregnancy is a great way to relieve stress, improve flexibility, and keep your body moving. Many women find that regular antenatal yoga classes help them stay physically and mentally prepared for labour.
• Walking: If you’re not into structured exercise, simple activities like walking can keep your body active without overexertion. It’s a gentle way to stay fit and maintain your health.

3. Stay Hydrated

Drinking plenty of water during pregnancy is crucial for both your hydration and your baby’s health. Staying hydrated can help reduce bloating and water retention, which can contribute to excessive weight gain. Aim for at least 8 cups of water a day, and more if you’re exercising or it’s particularly hot outside.

4. Monitor Your Weight Regularly

It’s important to monitor your weight during your pregnancy to ensure that you’re staying within a healthy range. Discuss your weight gain with your antenatal care provider during your antenatal appointments. They can provide guidance on how to manage your weight and help you track your progress over time.

5. Manage Stress

Pregnancy can be a stressful time, and stress can sometimes lead to overeating or emotional eating. Finding ways to manage stress can help you avoid emotional eating and prevent excessive weight gain. Consider engaging in relaxation activities like deep breathing, prenatal massage, or meditation to keep your mind and body at ease. Massage for pregnancy can also be helpful for alleviating discomfort and promoting relaxation during pregnancy.

When to Seek Professional Help

If you’re concerned about your weight gain or if you experience significant swelling, high blood pressure, or other symptoms that could indicate a problem, make sure to consult your antenatal clinic. Your doctor or midwife can help assess your health and provide support tailored to your individual needs. It’s also important to speak to your healthcare provider if you have concerns about your mental or emotional well-being, as stress, anxiety, or depression can also affect your physical health and your approach to managing weight gain. Gaining more than the recommended weight during pregnancy is common and can happen for a variety of reasons. However, it’s important to monitor your weight and make necessary adjustments to maintain a healthy lifestyle for both you and your baby. Remember, antenatal care is designed to help you navigate all aspects of pregnancy, including managing weight. Through proper nutrition, regular exercise, and stress management, you can keep both your health and your baby’s health in check.