Maintaining a healthy weight during pregnancy is a very individual thing for each and every woman.  Every body behaves differently when undergoing the transformation of pregnancy and every pregnancy is unique in its own way.  There is a strong focus for women to keep a healthy weight during pregnancy for many reasons but there are also risks associated with exercise during the gestational period, so what is the balance for keeping a healthy weight during pregnancy?

Healthy weight during pregnancy | Why is it so important?

It’s been medically proven that being at a healthy weight when planning for a baby increases the chances of falling pregnant and sustaining a healthy weight during the pregnancy is equally beneficial.  Light to moderate exercise is encouraged to manage weight during pregnancy for several reasons:

• Weight wise – keeping excess weight to a minimum means that it will be easier to manage with the day-to-day tasks towards the end of the pregnancy, when the weight is at its maximum.
• Self-esteem – It’s often been said that when you look good, you feel good; and for many first-time mums, the undeniable fullness of a baby bump can be quite confronting.  After the baby is born, it is a priority for many mothers to get back into shape as quickly as possible.  It can create a healthier state of mind.
• Core strength – Carrying extra weight during pregnancy can cause your core muscles to slacken.  Regular exercise keeps the muscles active in readiness for childbirth.
• Cardiovascular health – An efficient vascular system improves stamina and carries a healthy dose of oxygen throughout the body, including extra oxygen for baby.
• Reduce stress – Expecting a new baby is accompanied by all types of stresses.  Exercise will help mums to be more relaxed and rest better at night.
• High Blood Pressure – excess weight can cause many problems during pregnancy and they are problems which can be minimised by maintaining a healthy weight during pregnancy.  Serious health issues such as Gestational Diabetes and High Blood Pressure can wreak havoc on the mother’s health and of that of the baby.
• Faster recovery – if a Cesarean (C-section) is performed, the recovery rate will be faster if the woman is of a healthy weight range.

Healthy weight during pregnancy | What is a normal weight gain?

Let’s look at the average weight during pregnancy that women are meant to put on.  The average size of a newborn is approximately 3.3kgs, add the placenta which weighs approximately 700grams, the amniotic fluid which weighs about 800grams; total them together and that makes 4.8kgs; but the average pregnant woman puts on more that 13kgs during the course of the nine months, so where does the extra weight during pregnancy come from?

It’s important to take into consideration that a healthy weight gain during pregnancy will also include:

• The growth of the uterus/womb to accommodate the growing child can weigh an extra kilogram
• The woman’s volume of blood is increased by an extra 1.2kgs
• Water retention and excess fluids can weigh up to 1.2kgs
• Breast tissue and milk glands are enlarged for milk production weighing an approximate extra 400gms
• The body stores an amount of 4kgs of fat to allow for breastfeeding and extra energy during childbirth

Sometimes ill health and medications can also play a role in excess weight gain during pregnancy.  Looking at everything which encompasses pregnancy, considering it is a textbook pregnancy, the average healthy weight gain during a pregnancy will range between 12.5kg/13kg.  Anything over could relate to a lack of inactivity and overeating.

Healthy weight during pregnancy | Eating for two or more

This is one of the biggest myths about pregnancy and it can cause many women with a healthy weight during pregnancy to gain unwanted pounds over the course of their pregnancy.  Indulging with food can put your health and the health of the baby at risk of developing the diseases discussed earlier.

Exercises such as swimming or walking are an excellent way to keep a pregnant mind and body fit.  Avoid exercises where running, jumping and other high-impact movements are required eg: tennis, skiing, horse-riding etc… If you are prone to those insatiable cravings for high-calorie foods, some moderate, low impact exercise is an ideal way to keep a healthy weight during pregnancy.

A pregnant body may require slightly more calories to maintain a healthy weight during pregnancy but steer clear of eating just for the sake of being pregnant.  Many partners can play a role in spoiling the mum-to-be with treats and sweets but it isn’t doing her or the baby any favours.

To avoid any complications associated with weight gain, it is best to maintain a healthy weight during pregnancy.

The best diet and weight loss tips

The best weight loss tips you’ll every come across is : “A.B.C.D.E.F”.  No, we’re not taking you back to kindergarten for an alphabet lesson; it stands for “Always Be Cautious of Diet & Exercise Fads” and it means beware of quick fixes which can set you up for a big disappointment.  There are many products out there offering you the perfect solution to a newer, slimmer and trimmer you in a short amount of time.  If you are looking the best diet and weight loss tricks, it’s understandable that you may feel tempted to try some of these quick diet and weight loss creations.  But they are the exact diet fads which you need to steer clear of.  Quick-fix diet and weight loss fads are usually expensive, have excellent advertising to pull you in and many do not offer long-term results.

Diet and weight loss tips | Feeling the heat

Think of a candle.  The more timid the flame, the slower the rate at which the candle will burn down; but a big, bright flame will produce more heat, in turn melting away at the wax a lot faster.  Similarly to this very simple example, your body will burn calories a lot faster if your metabolism is operating at a higher level.  The way you can increase your metabolic rate is with exercise.  Get the blood flowing and pumping throughout your body everyday if you can.  The energy released during physical activity is the fat-burning flame.  Depending on your health, your level of fitness and your current weight, choose a level of exercise you feel comfortable with.  Your diet and weight loss program should always include exercise.

Diet and weight loss tips | A sensible plan for you

You may often hear the words “a calorie-controlled diet” where diet and weight loss is concerned, and with good reason.  High calorie foods contain a high amount of energy; and if that energy is not burnt off, the body keeps it for a rainy day as fat.  The more fat the body stores, the more the effects become visible on the outside.

Whether you wish to lose 10 pounds or a 100 pounds, the diet and weight loss principle remains the same.  Sticking to fresh, low calorie foods will always be the best way to keep weight down.  Combined with regular exercise, you will experience  that diet and weight loss in a healthy way is achievable for everybody.  A brisk 30-minute walk each day can do wonders not only to assist with your diet and weight loss, but also to get your joints, muscles and your vascular system in motion.  Your overall health will benefit.

The idea is to design a diet and weight loss plan which you can handle.  A good diet and weight loss tip is to find substitutes to all the high-sugar, high-fat foods which you may like to eat.  For example, if you like chocolates, there’s no need to go without.  Switch to a dark, minimum 70% cocoa chocolate instead.  It will satisfy the chocoholic in you and provide you with extra antioxidants in your diet.

If you are overweight, you should aim to diet and lose weight to maintain a healthy body and mind.  Always beware and be aware of diet and weight loss fads, they are not long-lasting.  The best diet and weight loss tips is to exercise, eat a low-calorie diet and over time weight loss will happen.

What is Body Mass Index or BMI?

What is the average weight for women?

The average weight for women is akin to most things in life – we come in all shapes and sizes.  Some women are blessed with fantastic to-die-for genetics and are able to maintain a slim silhouette throughout most of their lives and others have a tendency to struggle with their weight no matter what they do.  Such is life; but surely there must be an average weight for women where all of us can feel and look good in our own skin and can successfully maintain an ideal weight range.

Why aim for the average weight for women?

Managing and keeping an average weight for women can be challenging.  With so many delicious temptations on the supermarket shelves and fast-food outlets; it can seem like an uphill battle.  But there are a few reasons why it is important to be weight conscious.  It’s vital to make the connection between weight and health.  Staying within an acceptable Body Mass Index range (BMI) and average weight for women, means that the state of your health will be better when your body is not hauling extra kilos around.  Being overweight can put your heart and other organs under undue stress.  A substantial weight gain can cause some serious health issues.

It is also important to remember that being underweight can also present as a health hazard.  Being underweight can be a sign of many things but if it is related to a lack of nutrition; this can also put strain on the vital organs and general health.  Being at an average weight for women will lessen health risks.

Looking good at the average weight for women

Each woman feels differently about the way she looks.  Depending on the fashion trends of the season, women may feel that they need to shed a few pounds in order to wear the newest styles well.  Every woman wants to look amazing in a little cocktail dress or in a bikini at the beach but what if being at the average weight for women is not achievable for you?  If that’s the case, your main aim should be to be healthy inside and out.

The first step to a healthy, average weight for women

It’s essential to be aware of the state of your health.  A medical doctor can inform you on what is the average weight for women of your particular age group, and if need be, design a course of action to get you to a realistic and comfortable weight which you and your body will be happy with.  In order to keep our health stable, it makes sense that all women should aim to be within the acceptable average weight for women.