Excess Weight During Pregnancy: What to Do?

Pregnant with excess weight: how to lose it?

During pregnancy, a woman gains some fat, which acts as a cushion and protection for the baby. What weight is considered excessive? Gaining 9-15 kg is considered normal. Exceptions include pregnant women carrying more than one child and minors. If the numbers don’t match, there’s no need to panic. It’s important to remember individual characteristics. Pathologies are detected by a doctor.

Why does excess weight occur?

Gaining extra kilos occurs for several reasons:

Overeating. Hunger is regulated by the hypothalamus. Systematic overeating disrupts the functioning of this part of the brain. Then, the body requires more food to feel full. If the energy obtained from food is not used, ‘food leftovers’ are stored as body fat.
Sedentary lifestyle. Sometimes pregnant women are treated as if they are sick. Relatives and close ones suggest they should lie down and rest. This relates back to the point on energy consumption and expenditure.
Endocrine system disorders. This problem is resolved with a doctor.
Genetic predisposition.
Eating behavior habits. Sometimes these need to be addressed with a psychologist.
Metabolism imbalance.
Age – 35+.

Signs

In addition to the number on the scale, there are symptoms that indicate excess weight:

Shortness of breath.
Increased sweating.
Increased cellulite.
Quick fatigue during physical exertion.
Constipation.
Joint and spine pain.
Swelling.

The gynecologist identifies possible pathologies during routine examinations. You can also independently make an appointment with a doctor.

Danger

Excessive weight in pregnant women is dangerous for both the mother and the baby.

For the pregnant woman:

Hypertension.
Diabetes.
Risk of premature labor or miscarriage.
Increased fatigue, back pain, and shortness of breath indicate excessive strain on internal organs and the musculoskeletal system.
Swelling.
The risk of diseases of the endocrine, cardiovascular, and central nervous systems increases.
Venous diseases – thrombophlebitis or varicose veins.
Low hemoglobin.
Carrying the pregnancy post-term or miscarriage.
Urinary tract infections and significant blood loss during childbirth.
Difficulties during cesarean section.
Complicated recovery period after childbirth.

For the baby:

Birth injuries.
High birth weight – macrosomia (>4 kg).
Difficulty assessing the fetus due to abdominal fat.
Oxygen deprivation.
Lack of essential trace elements and nutrients.
Mismatch between head and pelvis proportions.
Delays in mental and physical development.
High likelihood of neurological disorders (up to seizure syndrome and heart defect).
Intrauterine death.
Spine bifida.
Risk of future obesity.

Weight Loss

Do not lose weight because “I have gained so much…”. The need for weight loss should be confirmed by a doctor. A comprehensive approach is important in the weight loss process.

Nutrition

The food should contain enough vitamins and trace elements.

Avoid fatty, spicy, smoked, and salty foods. Don’t overindulge in flour-based and sweet foods. Reduce the consumption of sauces, croutons, snacks, chips, and semi-finished products. Refrain from alcohol and coffee.
Add vegetables and fruits to your diet. Prefer light soups, lean meat and fish, cereals, and dairy products (in moderate amounts). Drink enough fluids. It’s better to choose water, berry juice, compote, juice, or green tea. Honey and dried fruits are suitable for snacks.

There’s no need to go on a strict diet. If you crave something salty or chips (especially during pregnancy), it’s okay to eat them. Why torture yourself? It’s important to remember moderation.

Exercise

Exercising during pregnancy is both possible and recommended if not prohibited by a doctor.

Walking is beneficial.
Swimming. The first few sessions should be done with a coach. They will teach you the correct way to breathe and move. This will help during childbirth.
Yoga. Each trimester of pregnancy has its own approach and poses.

It is important to remember about healthy sleep and calmness. A calm and well-rested mother will give the baby everything needed at this moment.

More details about nutrition, exercises, and other nuances can be found at momslab.com. The site’s blog contains useful materials for pregnant and postpartum women. The site was created for self-practice at home. Experts in the fields of nutrition, obstetrics, and gynecology provide support. Questions can be answered 24/7. The author of the sessions is a mother of two. Her Instagram (https://www.instagram.com/ksenia_vlasovaa/) also has helpful posts for pregnant and postpartum women. Followers share their opinions and life hacks in the comments.