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All About Weight Gain During Pregnancy

All About Weight Gain During Pregnancy

If you overhear the conversation of two pregnant women, you will most probably hear the following questions.

“Do you feel that the baby is kicking you?” “When are you due?” “Did you suffer from morning sickness?”

And the most common question among all should be “How much weight do you gain?

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Every woman expects to gain weight during pregnancy (after whole life of losing weight). And indeed, gaining the right amount of weight is essential to growing a healthy baby. But how much weight should you put on progressively? How much calories are needed to “eat for two”? How fast should you gain it all? And when are you off-track? You will find all the answers in this article.

How Much Should You Gain?

Pregnancy seems to be one of the most legitimate reasons to pile on the pounds. But beware that piling on too much or too few pounds can spell problems for you, your baby and your pregnancy. So, what’s the perfect weight gain formula for pregnancy?

Actually since every pregnant woman, as well as pregnant body is different. The formula can vary a lot and mostly depends on how many pounds you are packing before pregnancy.

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Ask your health care provider for how much weight you should gain. Generally speaking, weight gain recommendations are based on BMI of your pre-pregnant body.

  • If your BMI is average (between 18.5 and 26), you will probably be advised to gain between 25 and 35 pounds, the standard recommendation of average weight pregnant women.
  • If your BMI is overweight (between 26 and 29), your goal will be somewhere between 15 and 25 pounds.
  • If you’re obese (with an BMI higher than 29), you will probably be told to gain a total of between 11 and 20 pound, or even less.
  • If you’re super skinny (with BMI lower than 18.5), chances are your target will be higher than average — from 28 to 40 pounds.

Though you need some extra calories to put on weights, you don’t necessarily need to “eat for two”. For average pregnant women, you only needs to eat 300 more healthy calories a day than you did before pregnancy to gain the right amount of weight.

At What Rate Should You Gain?

Slow and steady doesn’t only help tortoise win the race — it also applies to strategy of pregnancy weight gain. Indeed, the rate of gaining weight is as important as the total number of pounds you gain. It is because your baby needs a steady supply of nutrients and calories throughout his or her stay in your womb. Gradual gain also allows gradual skin stretching. Need more convincing? A well-paced weight gain will be surely paid off after you’ve delivered and you’re anxious to get back in shape.

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But does steady means equally gaining 30 pounds across 40 weeks? No — this would not be a perfect plan for gaining weight.

During the first trimester, your baby is only about the size of a few poppy seeds, which means eating for two is not sensible at the time. So you only require a minimum weight gain in the first trimester. A good goal will be gaining between 2 and 4 pounds. Indeed, a lot of women don’t end up gaining any or even even losing few pounds thanks to morning sickness at this stage.

During the second trimester, your baby starts to grow in earnest — and so should you. You should gain 1 to 1.5 pounds per week during months 4 through 6, which will add up to be 12 to 14 pounds in total.

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During the third trimester, your weight gain may start to taper off to about 1 pound 1 week (for a net gain of about 8 to 10 pounds). Some women might find their weight holds steady or even dropping a pound or two during the 9th month due to ever tighter abdominal quarters. This might cause difficulty in finding room for food.

Breakdown Of Your Weight Gain

Here’s where the extra weight goes during pregnancy.

  • Baby: 8 pounds
  • Placenta: 2-3 pounds
  • Amniotic fluid: 2-3 pounds
  • Breast tissue: 2-3 pounds
  • Blood supply: 4 pounds
  • Stored fat for delivery and Breastfeeding: 5-9 pounds
  • Larger uterus: 2-5 pounds
  • Total: 25-35 pounds

Weight Gain Red Flags?

Check with your practitioner,

  • if you gain more than 3 pounds in any one week in the 2nd trimester; or
  • if you gain more than 2 pounds in any week in the 3rd trimester; or
  • if you gain no weight for more than two weeks in a row in the 2nd trimester,
  • especially if it doesn’t seem to be related to overeating or excessive intake of sodium.

Realistically, you won’t able to closely follow the gain formula. There will be weeks when your appetite rules and self-control wavers. And there will be weeks when eating seems too much of an effort (due to tummy troubles). Not to worry or stress over the scale. As long as your overall weight gain is on target and your rate reaches an average of the model formula (a half pound one week, 2 pounds the next and 1 the following…), you’re on the right track.

So here’re some final tips for you to keep an eye on the scale.

  • Weigh yourself at the same time of the day
  • Wear same amount of clothes when weighing
  • Weigh on the same scale
  • Weigh once a week (More often and you’ll probably drive yourself crazy with day-to-day fluid fluctuations.)

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Published on August 15, 2019

15 Tips for an Overwhelmed Working Mom to Feel Better

15 Tips for an Overwhelmed Working Mom to Feel Better

As an overwhelmed working mom, you get a lot of intelligent ideas from magazines, friends and the internet about how to manage work, children, and a household.

Unfortunately, you may still feel exhausted and insufficient at work and home despite the advice to organize, cook efficiently and pamper yourself .

How great would it be to wake up tomorrow knowing that you can begin to feel better without all of those overwhelmed feelings?

The sensation of feeling overwhelmed when you wear a lot of hats: mom, professional, household manager, partner, friend, etc. has its roots in reality. You are absolutely doing a lot of important jobs. But here’s the thing:

If feeling overwhelmed has become your knee-jerk or chronic reaction, this emotion is now literally a part of you that needs your attention so that you can move forward more confidently.

If helping yourself sounds too difficult, never fear. These tips come straight from therapy and neuroscience to hack into your nervous system. You will learn deeper ways to calm down and feel more confident about yourself, your life and your choices.

1. Breathe and Notice What Your Body Feels like Inside and Out

By using body-centered therapy techniques, you can better understand your overwhelmed feelings and offer accurate and practical help.

As you’ll learn, when you feel stressed out, your thinking brain is not your best resource. In fact, simply thinking about and bolstering your efforts to “get rid” of overwhelmed feelings might actually make them worse.

The first step to help when you feel overwhelmed is to simply slow down and breathe. This does not mean that you should suddenly take in huge gulps of air or breathe rapidly. That will send you into panic!

Breathe normally and naturally. Make your breath comfortably slow, extending the exhale. Count 5 to 10 breaths.

2. Get a Little Curious

Ask yourself: How do I know I’m overwhelmed? Close your eyes or soften your gaze if you are able. Imagine shifting your awareness from your outside world and sending it into your body along with your breath.

You might notice the signals right away. For example: My chest is tight, my heart is beating rapidly and there’s a sense of frustrated energy in my legs and arms. Or you might just hear some words like: I’m freaking out, failing or cannot do it!

If it’s possible, get a little curious about this sensation. Consider that while it may be a big feeling, you probably have other parts of you that feel differently.

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3. Offer Some Loving Care to Stressed-Out Parts of You

Richard Schwartz, developer of Internal Family Systems Therapy defines our personalities as made up of sub-parts that interact within us. This explains why a “part” of you can feel one way and yet, you have another part that feels differently.[1]

Gently acknowledging the part of you that feels overwhelmed and offering it some support and compassion (as you would a frightened child) can soothe your body and mind. “I’ve got you,” is a great mantra to breathe in when you’re overwhelmed.

4. Get Smart About Your Wise Nervous System

You may have heard of the “gut” brain or “body” brain. The science of Polyvagal Theory shows that the entire nervous system impacts how you think and feel – not just your thinking mind.

In fact, did you know that your wise nervous system generally picks up information from your environment before your brain can interpret it?[2]

When you feel overwhelmed, just one tiny cue of “danger” felt in your nervous system is often the unconscious trigger that tips you from busy but competent to feeling freaked out and exhausted.

This cue could be as simple as a song on the radio that feels overly-stimulating, a child’s bad mood (even if it has nothing to do with you) or your spouse forgetting an unimportant errand.

5. Remind Yourself That a Feeling Can Just Be a Feeling

When you’re feeling agitated, your physical body is naturally on high alert. Any information or stimulation you receive at these times will feel overwhelming.

This is not your fault, but it is helpful to understand that usually, when you feel like you’re not good enough, it is not objectively true. Your mind may just be creating a reason for the signals of danger coming from your body.

Allow your body to feel without making a negative judgement about yourself or your life. This technique will help you break the cycle of feeling overwhelmed, then creating negative thought about the feeling resulting in overwhelming yourself even more.

6. Learn Your Most Common Unconscious Responses to Stress

Why is this important? When you feel stressed, you probably respond unconsciously in the same ways throughout your life.

For some, too much stress will quickly create a numb, hopeless sensation. For others, the thought that life is just “too much” leads to bouts of panic or anger. Still, others might freeze completely, feeling highly anxious but not able to do much at all.

From a biological perspective, all of these experiences are pretty normal. When you recognize that your body’s reactions are not faulty or foolish, it’s much easier to reassure yourself and move forward confidently.

7. Exercise the Part of Your Nervous System That Provides Wellbeing and Social Connection

Did you know that you can actually tone your ventral vagal nerve, the nerve responsible for feelings of safety and social connection?[3]

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As often as you are able, allow yourself to linger on your favorite memories that invoke feelings of wellbeing, connection to loved ones, times of beauty in nature or your favorite memories of pets or places. Use all of your sense to really feel the experience in your body.

By doing this, you’re activating and toning your ventral vagus nerve as you might tone your muscles. Make a kind of “body bookmark” of these purely content sensations to which you can return when stressed.

This practice may feel silly, like an indulgence or even a fantasy. But it is supported by science and is important for you to create a strong and healthy response to stressors.

8. Give Baby Parts a Break

No part of you is trying to hurt you. But parts of us do feel extreme feelings and carry burdens from our past.

For example, if you are feeling overworked in the present, it may activate parts of your personality that felt similarly earlier in life. Deep anger, fear, resentment or sadness provide a signal to you that something from your past could benefit from your attention.

I know this may sound strange, but the next time you feel very overwhelmed, take a breath and notice if you feel like a child trying to do an adult’s job. If so, spend a moment calmly and compassionately reminding all of your inner child parts that you are indeed grown, capable and doing something appropriate.

9. Address Critical Messages You Give Yourself

What do you hear yourself saying to yourself when you feel overwhelmed? You may notice parts of you that sound critical or even cruel.

Statements like “I’ll never catch up,” “Why do I try,” or “I can’t do anything right,” are very common to hear when you’re under stress. Believe it or not, these inner messages are likely misguided protective parts of your personality.

These parts are normal and try to help you by “whipping you into shape” so you won’t fail, alerting you about scared feelings inside, or avoiding shock or disappointment by anticipating how others might criticize you.

If it’s possible, acknowledge these parts as protective. Maybe express a bit of gratitude. Notice how the critical voices inside you, even though they likely mean well, cause exhaustion and even more stress.

When you acknowledge these messages inside, letting them know they are part of you and you see their positive intention, the critical messages calm.

10. Take Small Moments to Express Gratitude

Everyone is talking about gratitude, I know. But there are good reasons for this trend.

More and more studies about gratitude show valid connections between gratitude and lowered stress and mental health. A 2018 multi-university research study concluded that gratitude not only has direct effects on quality of life, but also has indirect effects through perceived stress and mental health.[4]

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There are many reasons that gratitude impacts our nervous systems in positive ways, but the best way to discover this impact is to simply try it yourself.

Take a minute each day to write down one to three things for which you feel grateful. These can be large or small, important or trivial, but they must be true. Make this a habit and watch your stress-relief grow.

Or you can try some of these 40 Simple Ways To Practice Gratitude.

11. Play with Time

In Gay Hendrick’s 2010 book The Big Leap, he talks about the concept of Einstein time vs. Newtonian time.

Newtonian time is the clock time we all watch all day. Einstein time is more about what you make with your moments, realizing that your perception can slow or speed time up.

For example, if you are spending time with someone you love and doing something you enjoy, time moves very quickly. Conversely, if you are doing a miserable job in uncomfortable weather, each second can feel like an eternity.

The next time you feel stressed for time, take a slow breath and remind yourself that you make time. Time belongs to you. Then, enjoy the pace and do what you need to do. With practice, this little tool will become valuable for overcoming the mental pressure of time.

12. Don’t Be Tricked by Perfection

When you’re in the thick of raising children and working, sometimes nervous energy presents as perfectionism. In an effort to feel in control, you may make arbitrary but unreasonable goals for yourself that feel like they are necessary or true.

Make a quick inventory of every job you are expecting of yourself and your family. Now question it all. What is really important and what is just preferable? What jobs can be left to someone else’s discretion, done well-enough by the children or dropped completely?

Keep any jobs that give you joy and do them joyfully. Let go of jobs that feel like standards or expectations with little or no payoff. Save them for retirement if you like.

13. Give Yourself Credit for Quality Time with Your Kids

Think of the time you spend relaxing with and enjoying your children as a $100,000 per hour job. Very small amounts are still incredibly valuable.

Showing your children that they are important is just as likely to happen in a ten-minute game of catch as in a whole day at the water park. A shared snack time, a book before bed, a half hour away from your phone to allow loving eye contact with your babes adds up to a lifetime of security and wonderful memories.

Imagine your child someday saying, “Mom worked hard, but she always had time to hug me, to hear about my day, and to offer me guidance. I always knew that I mattered to her.”

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14. Meditate for One Minute a Day

Yes, you may do more. But if you can’t afford any more than one minute, go ahead and sit comfortably, breathe and be in your body for this time. It’s such a simple but powerful exercise and the kids can do it too.

While you meditate, notice your loving heart. What does it need from you today — patience, compassion, creativity, caring, play? Remember to show up for yourself and you will show up for your work and your family as well.

15. Guard and Celebrate Sleep

From tinies to teens, there are many unavoidable reasons that kids interrupt your sleep.

Here’s the thing: Unexpected sleeplessness due to childhood growth or illness is normal and not easy to control. If you are feeling overwhelmed, though, sleep is crucial.

There are two things you can do to improve your mindset toward sleep so that you set yourself up for confidence rather than collapse.

One, prioritize and protect your sleep time. If you tend to wait until the kids go to sleep to complete work or finally relax, that’s okay. But don’t let these activities cut into your sleep time.

Given the choice between another load of laundry, Words With Friends, binge watching Game of Thrones or eight hours of sleep, consistently choose sleep.

Two, appreciate and express gratitude for any sleep you get. Sometimes, it’s impossible to get seven or eight hours of sleep. However, allow yourself to enjoy any time when you are laying in a comfy space allowing your body to rest and repair.

When you wake up saying “I didn’t get enough sleep last night,” you put your mind on alert that there is something lacking. This thinking alone can trigger feelings of overwhelm.

Set your nervous system up for success by appreciating any amount of rest.

Final Thoughts

Life as a working mom is not an easy one. Overwhelmed feelings are natural and normal but, they can take over and cause chronic stress and dissatisfaction.

Allow yourself just a few moments a day to reorganize your thoughts and feelings using the steps above. You’ll soon discover your calm and capable self.

Take a lesson from your growing children: small changes create big results now and in the future.

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Featured photo credit: Bruno Nascimento via unsplash.com

Reference

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