Every woman gains weight when pregnant, but what you may not realize is that most of the time, it’s normal. The high demand for nutrients, growing fetus, and kicking baby are expected to result in an average of 25 pounds of weight gain. If you’re experiencing depression due to weight gain during pregnancy, I’ll walk you through a healthy journey that will help you shed some extra pounds.
Feeling Depressed About Weight Gain During Pregnancy? Is the Extra Baby Fat Safe?
Why Am I Feeling Depressed About Weight Gain During Pregnancy?
It’s safe for pregnant women to gain between 25-35 pounds during the first trimester of pregnancy. Also, the number may creep up even more as the weeks pass.
If you’re feeling depressed about weight gain during pregnancy, it could be because you’re comparing yourself to what you looked like before you were pregnant.
After all, you’re carrying another human being inside, and your body needs more nutrients and calories to support that growing baby.
Not only is it normal to gain a lot of weight during pregnancy, but it’s also safe and healthy for you and your baby. As long as you’re eating healthy foods, exercising regularly, and avoiding unhealthy habits like smoking or drinking alcohol, there is no reason why you should feel depressed about pregnancy weight gain.
Doctors and dieticians don’t recommend weight loss during pregnancy. Losing weight while pregnant can put you at risks such as :
Nutrient Deficiencies
You may not get enough nutrients from your diet if you restrict calories too severely or do not eat enough healthy foods. A deficiency in specific vitamins and minerals can cause problems for you and your baby. If severe enough, it could even lead to complications during pregnancy and delivery, such as pre-eclampsia (high blood pressure) or low birth weight babies.
Premature Births
If you lose too much weight during pregnancy, it can cause premature birth. Premature babies have higher rates of breathing problems, jaundice, and other problems that may require extra hospital time after birth — which increases your risk of infection. It also means your baby will be at higher risk for long-term health issues like cerebral palsy or developmental delays.
Increased Fatigue
You may become exhausted if you lose too much weight while pregnant. That’s because your body uses more energy than it would generally need.
You may also feel weak and dizzy, which makes you feel even more tired. This is especially true if you have a low iron level or don’t eat enough protein and iron-rich foods, such as red meat, chicken, and fish.
Healthy Ways To Lose Weight While Pregnant
During my first pregnancy, I added a lot of pounds which triggered leg cramps, backaches, and a lot of exhaustion. My doctor recommended a plan that I had to follow consistently under his supervision for the safety of my baby.
If you’re feeling depressed about weight gain during pregnancy, here are some tips that helped me safely lose some pounds when pregnant:
Understand the Amount of Weight You Need To Gain
When you’re pregnant, your body needs extra calories and nutrients for two. So it’s essential to gain weight during pregnancy. But how much weight do you need?
The Centers for Disease Control and Prevention recommends the following healthy weight addition for pregnant women:
| Pregnant with one child (weight before pregnancy) | The weight you should gain(Pounds) | |
| Underweight | BMI less than 18.5 | 20-40 |
| Normal | BMI 18.5 -24.9 | 25-35 |
| Overweight | BMI 25.0- 29.9 | 15-25 |
| Obese | BMI more than or equal to 30.0 | 11-20 |
If your doctor says you need to gain more than these amounts because of a health condition and pregnancy, then increase your calorie intake accordingly.
– Exercise Regularly
Regular exercise helps keep your body strong and fit during pregnancy. It also makes labor easier by helping your body prepare for childbirth. Talk with your doctor about an exercise program that’s right for you.
You may find it challenging to exercise as often as you’d like during the first trimester of pregnancy because morning sickness is expected during this period. But you can still walk for up to 30 minutes most days of the week if it doesn’t cause too much discomfort for you. Talk with your doctor before starting or continuing an exercise program if you have any concerns about safety or what type of activity might be best for you.
– Maintain a Healthy Diet
A healthy diet is essential for pregnant women. If you are overweight or obese before you get pregnant, eating a healthy diet is necessary so you don’t gain too much weight during pregnancy.
A healthy diet means eating the right calories, vitamins, minerals, and nutrients. It also means avoiding foods that contain too much fat, sugar, or salt.
To maintain a healthy diet while pregnant, try to:
- Eat at least five servings of fruit and vegetables every day. Include different types of fruits and vegetables in your daily meals. Two servings of fruit (or one serving of juice) are enough in one day if fresh instead of canned fruit packed in syrup. Avoid eating fruit canned in heavy syrup because it contains more sugar than fresh or frozen fruit packed in water or juice.
- Choose whole grains such as brown rice, whole wheat bread, and cereals instead of refined grains like white bread and white rice when possible. Whole grains contain more fiber than refined grains, so they help reduce cholesterol levels which may lower your risk for heart disease and stroke later in life.
– Reduce Stress
Stress can make your body produce more cortisol and adrenaline, which raises blood pressure and blood sugar levels. These hormones also trigger the release of fat from your fat stores, which makes it easier for you to gain weight. So, reducing stress helps to keep your blood sugar under control and helps prevent excessive weight gain. How do you relieve stress? Practice relaxation techniques such as yoga or meditation or take time out daily to relax by listening to music or in nature.
– Get Good Sleep
One of the most important things you can do for good health and a healthy baby is to get good sleep. The human body is designed to function best when rested and well-rested. Pregnancy is no exception.
During pregnancy, you may find that your need for sleep increases. However, this does not mean that you should sacrifice sleep for other activities. It is recommended that pregnant women get a minimum of seven hours of sleep per night (eight hours would be even better). Getting enough rest can help improve your mood and energy level, as well as reduce stress levels which can affect your and your baby’s health.
The following tips may help you get better quality sleep during pregnancy:
- Set a regular bedtime routine, including relaxing activities such as reading or listening to music before going to bed
- Keep your bedroom cool (between 60°F/16°C and 65°F/18°C) so that you don’t overheat while you sleep
- Avoid drinking alcohol or caffeine (such as soda) within six hours of bedtime because they both have been shown to disrupt sleep patterns
Bottom Line
It is perfectly normal to experience pregnancy weight gain depression, but there are ways to prevent or avoid it. Consult your doctor about the proper method to care for yourself and your baby. Use this information as a guide, and don’t let your worries get the best of you—remember that you have all the time in the world to lose weight, but this time should be marked with love, joy, and happiness because soon enough you will have a new life to look after.
More to Read
- What Happens If You Don’t Eat Enough While Pregnant? – Surprising Facts
- Is My Baby Hungry When I’m Hungry During Pregnancy?
- Is It Bad To Not Take Prenatal Vitamins While Pregnant?
- It Feels Like Baby Is Shaking Inside Me! Is That Normal?
- Why Is My Pregnant Belly Soft When I Lay Down – What You Should Know
- Why Does My Pregnant Belly Look Smaller Some Days?
- Can You Crack Your Back While Pregnant – Is It Safe?
- Pregnant and Scared of Life Changing – Guide to Overcome
