Some women really do glow and exude self-confidence, from the moment they pee on the stick to the final push of labour. These women look amazing in maternity wear – even yoga pants – and seem to have been designed with pregnancy in mind. These women appear to be doing pregnancy ‘right’, and as they jog past you, momentarily blinding you with their glow, you can’t help but worry that you’re doing pregnancy all ‘wrong’.

Not all women feel confident and beautiful during pregnancy. For some, the changing body and continuous weight gain can take its toll. If you’re feeling self-conscious about pregnancy weight gain, the following tips may help to ease your mind:

1. Weight gain during pregnancy is normal – It’s not just normal, it’s expected. Your body is busily growing a whole other person, so of course you will probably put on a few extra pounds. Look around you, all of the other women at your prenatal class are looking pregnant too.

2. Weight gain doesn’t mean overweight – Weight gain during pregnancy is made up of lots of different things. On average, the placenta alone weighs 0.7kg (1.5lb), and the extra blood coursing through your veins is responsible for an extra 1.2kg (2.6lb). Your body stores fat in preparation for breastfeeding, so around 4kg (8.8lb) of fat is there to make sure you have the energy necessary for feeding your newborn. So don’t think of it as ‘fat’, think of it as pregnancy weight.

3. Pregnant bodies are beautiful – You may not feel it now, especially if you’re nearing the end of pregnancy. You may feel big, cumbersome and exhausted, but to most onlookers, you are beautiful. Your body has changed to allow you to grow, sustain and birth a new life. It might not be the Hollywood figure we’re used to seeing in the media, but that doesn’t mean you’re not rocking it.

4. It’s only temporary – It can be hard to adjust to the physical changes of pregnancy. As soon as you become accustomed to one change, something else changes. Your bump will continue to grow, your breasts will change and your face may look a little bigger by the end too. Through all of this, remember it is only temporary. After the birth, your body will start to shrink back down, and you will be able to regain a little bit of that sense of self you are currently longing for. You’ll even be able to get into your old jeans again.

5. Track your numbers – As long as your weight gain is within the healthy range for your pre-pregnancy BMI, you should have nothing to worry about. Your healthcare provider should have weighed you at your first appointment, and have offered you advice about healthy diet and weight gain. If you are concerned about weight gain, speak to your healthcare provider.

6. Nearing the finish line – if pregnancy has been nine long months of feeling insecure, worrying about weight gain and longing for your old body, you are probably keen to get to the finish line. Remember, when you do finally reach the finish line, your newborn baby will be waiting for you.

How do you feel about your changing body?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Most women find that they gain very little weight during the first trimester, in fact some women actually find they lose weight as a result of morning sickness and food aversions. By the end of your pregnancy, you may be up to 16kg (35lb) heavier than you were pre-pregnancy. It may sound a lot, but remember, not all of the extra pregnancy weight gain will be baby. In fact, your weight gain will be made up of the following components (and their average weights):

• baby 3-4kg (7-9lb)
• extra fat 2.5kg (5.5lb)
• water 2.5kg (5.5lb)
• extra blood and fluid 1.5kg (3lb)
• larger uterus 1kg (2lb)
• amniotic fluid 1kg (2lb)
• placenta 0.7kg (1.5lb)
• larger breasts 0.5kg (1lb)

Body Mass Index

The amount of weight you should gain during pregnancy, is dependent on your Body Mass Index (BMI). At the start of your pregnancy, your healthcare provider will take your height and weight, and use this information to calculate your BMI.

If you have a normal BMI (between 19 and 24), you should be aiming to gain between 11 and 16kg (or 25 to 35lb) by the end of the pregnancy. If you are carrying twins, you should expect to gain between 16 and 20kg (35 to 44lb). If you are considered to be overweight (with a BMI of 24.5 and over), you should gain between 7 and 11kg (or 15 to 25lb) by the time you give birth. If you are obese at the start of the pregnancy (with a BMI of 30 or more), you should try to limit your weight gain to between 5 to 9kg (11 to 20lb). If you are underweight at the start of the pregnancy (with a BMI of less than 19), you will be advised to gain between 13 and 18kgs (28 to 40lb) during the pregnancy.

If you are a healthy weight at the start of your pregnancy, you should expect to gain no more than 2.2.kg (5lb) during the first trimester, between 5.5-9kg (12-19lb) in the second trimester, and up to a further 3.5-5kg (8-11lb) in the third trimester.

Calorie intake

During the first few months of pregnancy, there is no need to increase your calorie intake. You can continue to eat around 2,000 calories a day. During this time, you may like to reassess your diet to ensure you are eating enough fresh fruit and vegetables, and limiting your intake of sugary or processed foods.

By the time you enter your third trimester, you should be eating an extra 200 calories a day to sustain your developing baby. The last few weeks of pregnancy is when the baby starts to pile on the pounds, so you will need to eat more to allow this. Two hundred calories a day equates to a banana and a glass of milk, or two slices of buttered wholemeal toast.

Eat a balanced diet

One of the most important steps you can take to ensure you have a healthy pregnancy, and to give your baby the best start in life, is to eat a healthy balanced diet. Make sure you are eating a variety of fresh fruit and vegetables throughout the day, whilst also eating wholegrain carbohydrates and plenty of protein.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

First things first, gaining weight during pregnancy is considered normal, and is nothing to worry about. That said, however, it’s important to stay within the healthy weight gain range throughout your pregnancy. Putting on too much weight can increase your risk of experiencing pregnancy complications. So, how can you avoid gaining too much weight during pregnancy?

1. Eat healthy food – ok, this one might sound obvious, but it is important. The occasional treat is ok, but you should be eating healthily the overwhelming majority of the time. Not everyone does this, so you may find you need to totally change the way you eat, but pregnancy is the perfect time to do this. Switch your usual snacks for healthy alternatives, like fresh berries, dried fruit and nut bars.

2. Avoid fatty foods – there are good fats and bad fats. Keep eating good fats – coconut oil, avocado and nuts, but cut out the bad fat. Processed foods, sugary sweet treats and take away pizzas are likely to contain bad fats. By all means, allow yourself the occasional luxury, but these foods shouldn’t be eaten on a daily basis.

3. Cut out the empty calories – the term ‘empty calories’ refers to calories you consume that do not add nutritional value for your diet. For example, sodas, crisps and chocolate bars will do little in the way of providing much-needed nutrients for you and your developing baby, but do take up some of your daily calories. You should only be eating so many calories each day, so make sure you’re getting the most out of yours by eating a nutritious, balanced diet.

4. Take regular exercise – one of the most important things you can to prevent excessive weight gain, is to exercise regularly. You should be aiming for half an hour a day, at least five days a week. Even just a brisk stroll home from the office could help you to maintain a healthy weight gain. Heading for a swim after work, doing a prenatal exercise DVD at home, or joining a prenatal exercise class could all count towards your new exercise routine.

5. Talk to a professional – your healthcare provider knows your unique situation, and is best placed to offer you advice on weight gain. Ask for advice and support to avoid gaining too much weight during pregnancy, and ask for regular reviews to check how you’re doing. Your healthcare provider should be weighing you at each appointment, so suggest that you track the weight gain together to make sure it stays in the healthy range.

What changes have you made to your diet this pregnancy?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.