How many kilograms should i gain during pregnancy

Do plenty of walking, cycling, swimming, aerobics if approved by your midwife or gardening — try building it into your day. Just bear in mind that: You might need to slow down as your pregnancy progresses or if your maternity team advises you to. You should be able to hold a conversation as you exercise. If you weren't active before pregnancy, don't suddenly get hardcore. Avoid contact sports where your bump could get hit. If you start any aerobic exercise, tell the instructor that you're pregnant.

Start with no more than 15 minutes of continuous exercise, three times a week and build up gradually to at least four minute sessions a week. Get out for a swim or walk to clear your mind whenever you feel down. Take up prenatal yoga. Learn loads about pregnancy to give you that feeling of being in control. Further information Our support line offers practical and emotional support with feeding your baby and general enquiries for parents, members and volunteers: Show references.

Gaining too much weight while pregnant can increase both short-term and long-term health risks for you and your baby, including:. Pregnancy is a great time to develop or maintain healthy eating habits.

Healthy eating will keep you feeling good and give your baby the essential nutrients they need. Overall, aim for a balanced diet, with a wide variety of nutritious foods. You should aim for 30 minutes of physical activity on most days of the week. Keep in mind that you can split these 30 minutes over the day — three, 10 minute walks can replace a 30 minute stroll on a busy day.

Exercises like walking, swimming and light aerobic classes are all suitable while you are pregnant. Women having twins need to gain 37 to 54 pounds For most pregnant women, the right amount of calories is: 1, calories per day in the 1st trimester 2, calories per day in the 2nd trimester 2, calories per day in the 3rd trimester. What's Causing the Weight Gain? Here is a breakdown of how 35 pounds 16 kilograms adds up: Baby: 8 pounds 3. Managing Weight During Pregnancy. Below are some healthy eating tips to help you get started.

Healthy choices: Fresh fruits and vegetables make good snacks. They are full of vitamins and low in calories and fat. Eat breads, crackers, and cereals made with whole grains. Choose reduced-fat dairy products.

You need at least 4 servings of milk products every day. Also choose low-fat or fat-free cheese or yogurt. Foods to avoid: Naturally sweetened is better than foods and drinks with added sugar or artificial sweeteners.

Food and drinks that list sugar or corn syrup as one of the first ingredients are not good choices. Many sweetened drinks are high in calories.

Read the label and watch out for drinks that are high in sugar. Substitute water for sodas and fruit drinks. If you were above the healthy weight range, you should gain less.

If you are below the healthy weight range, you should gain more. Not only is your baby growing, but your body is also developing extra body tissue.

You will put on weight because:. Your weight gain will be monitored throughout your pregnancy. If you gain more than 16kg, you and your baby could be at greater risk of complications such as:. Babies born to mothers who put on too much weight are more likely to develop overweight and obesity in later life, develop more health problems, and be born with heart disease especially if you smoke as well.

Make sure you know which foods are safe to eat during your pregnancy. As your baby grows, an extra 1, to 1, kilojoules a day in the second and third trimesters is likely to provide a healthy weight gain. This includes fresh fruit and vegetables, wholegrain breads and cereals, legumes, lean meat, fish and low-fat dairy products. You should check that your diet contains the nutrients that keep you healthy and that will give your baby a healthy start such as folic acid , iron , calcium , iodine and protein.

Walking, swimming, aqua aerobics and pregnancy exercise classes are good choices. They will help prevent you from putting on extra weight, reduce your risk of gestational diabetes, and make you fitter so you can cope with labour better.

Learn more here about the development and quality assurance of healthdirect content. Pregnancy weight gain is normally Gaining too much weight during pregnancy is unhealthy.

Overweight and obese pregnant women should gain only kg. Read more on Parenthub website. Weight gain is a normal part of pregnancy.