How Can I Slow My Weight Gain?

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Here’s what to know about gaining too much weight during pregnancy if your bathroom scale is indicating that you’re gaining weight quickly.

To help your baby grow during pregnancy, you must gain weight. But don’t freak out if your doctor says you’re gaining weight during pregnancy a little faster than is advised.

Many women step on the scale during pregnancy and find they’ve gained a little bit more weight than is recommended. In actuality, the Centers for Disease Control and Prevention (CDC) found that 48% of American mothers gain too much weight during pregnancy. Source: Gestational Weight Gain* Among Women with Full-Term, Singleton Births, Compared with Recommendations — 48 States and the District of Columbia, 2015See All Sources [1] from the Centers for Disease Control and Prevention.

If this occurs to you, know that you are not alone and that gaining a few extra pounds is typically not a cause for concern. The issue arises if you gain weight throughout your pregnancy well in excess of what is advised.

I want to be healthy for me & my baby

During your pregnancy, you should gain weight gradually, with the majority of it occurring in the last three months. Numerous medical professionals advise women to gain weight at the following rate:

  • 1 to 4 pounds total during the first 3 months (first trimester)
  • 2 to 4 pounds per month during the 4th to 9th months (second and third trimesters)
  • The total amount of weight you will gain during pregnancy will depend on your weight at the time of conception. To determine the appropriate amount for you, consult a WIC nutritionist and your healthcare provider.

    Build and maintain lean muscle mass:

    Building muscle is important to maintaining your metabolism. I also have firsthand knowledge that after having a baby and not getting much opportunity to exercise for a while, you lose muscle. Preserving and gaining muscle during pregnancy will prepare you for a quicker recovery and metabolism after the baby is born.

    Building muscle will help you burn more calories throughout the day because muscle burns more calories than fat does. You can burn more calories by combining cardio with muscle building, as I do in my program. You will burn more calories both during and after your workout if you can maintain a high heart rate while lifting and taxing your muscles.

    Additionally, it takes less time to exercise, which is always a plus. Another significant benefit of exercising while pregnant is that it reduces swelling because it causes sweating. To allay any worries you may have about becoming too exhausted while exercising while pregnant, my program discusses how to determine how hard to work out while pregnant.

    Although you don’t have to consider yourself an athlete, there is nothing wrong with pushing your body to stay in the best shape it can be. Of course, before beginning any exercise regimen or dietary changes, consult your doctor, especially if you have any health issues or are at higher risk for disease.

    If you need more ideas for workouts, check out this post, Best Pregnancy Workouts For A Healthy, Fit Pregnancy!

    New recommendations on weight gain during pregnancy

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