Hare krsna matajis, my dandavat pranam..

Managing your weight gain during pregnancy

Most women should gain somewhere between 25 and 35 pounds during pregnancy. Most women will gain 2 - 4 pounds during the first trimester, and 1 pound a week for the rest of the pregnancy. Through the entire pregnancy:

  • Overweight women need to gain less (15 - 20 pounds or less, depending on their pre-pregnancy weight).
  • Underweight women will need to gain more (28 - 40 pounds).
  • You should gain more weight if you are having more than one baby. Women having twins need to gain 37 - 54 pounds.

A balanced ,nutrient-rich diet, along with exercise, is the basis for a healthy pregnancy. For most pregnant women, the right amount of calories is:

  • 1,800 calories per day in the first trimester
  • 2,200 calories per day in the second trimester
  • 2,400 calories per day in the third trimester

What's Causing the Weight Gain?

Much of the weight that you gain during pregnancy is not fat, but is related to the baby. Here is a breakdown of how 35 pounds add up:

  • Baby: 8 pounds
  • Placenta: 2 - 3 pounds
  • Amniotic fluid: 2 - 3 pounds
  • Breast tissue: 2 - 3 pounds
  • Blood supply: 4 pounds
  • Fat stores: 5 - 9 pounds
  • Uterus growth: 2 - 5 pounds

Managing Weight During Pregnancy

Some women are already overweight when they get pregnant. Other women gain weight too quickly during their pregnancy. Either way, a pregnant woman should not go on a diet or try to lose weight during pregnancy.

It is better to focus on eating the right foods and staying active. If you do not gain enough weight during pregnancy, you and your baby may have problems.

Still, you can make changes in your diet to get the nutrients you need without gaining too much weight. Talk to your doctor of midwife to get help with planning a healthy diet.

Below are some healthy eating tips should 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 four servings of milk products every day. However, using skim, 1%, or 2% milk will greatly reduce the amount of calories and fat you eat. 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.
  • Avoid junk-food snacks, such as chips, candy, cake, cookies, and ice cream. The best way to keep from eating junk food or other unhealthy snacks is to not have these foods in your house.
  • Do not add salt to foods when cooking. Salt causes your body to retain water.
  • Go light on fats. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, sauces, lard, sour cream, and cream cheese. Try the lower fat versions of these foods.

Eating out:

  • Knowing the amount of calories, fat, and salt in your food can help you eat healthier.
  • Most restaurants have menus and nutrition facts on their websites. Use these to plan ahead.
  • In general, eat at places that offer salads, soups, and vegetables.
  • Avoid fast food.

Cooking at home:

  • Prepare meals using low-fat cooking methods.
  • Frying foods in oil or butter will increase the calories and fat of that meal.
  • Baking, broiling, grilling, or boiling are healthier, lower-fat methods of cooking.


  • Moderate exercise, as recommended by your health care provider, can help burn extra calories.
  • Walking or swimming are generally safe, effective exercises for pregnant women.
  • Be sure to talk to your health care provider before starting an exercise program.

Body Image During Pregnancy

If you've struggled with your weight in the past, it may be hard to accept that it's okay to gain weight now. It's normal to feel anxious as the numbers on the scale edge up.

Keep in mind that weight gain is needed for a healthy pregnancy. The extra pounds will come off after you've had the baby. On the other hand, if you gain a lot more weight than is recommended, your baby will also be bigger, which can sometimes lead to problems with delivery. A healthy diet and regular exercise are your best ways to ensure a healthy pregnancy and baby.


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  • Hare Krishna Dandavats..

    I have delivered a baby girl on 25th nov 2014. Her birth weight was 2.75gm and then it reduced to 2.3gms . Currently her weight is 3.4gms. I am Thalesimia minor but currently my haemoglobin is 10.6 . I am not getting sufficient milk. Please help me. I am taking satavari , lactare, coconut etc. local doctor expressed and found that only 5ml milk is being produced. My daughter is taking Nan Pro1 60ml. please help me to increase milk as i wish to completely feed her only my milk. I would also like to know what should i add in my diet and for how long should i feed her(even when i don't get much milk) Awaiting for your reply.

    Your help will be highly appreciated. 

  • Volunteer

    pregnancy and child birth are wonderful git from krsna, which gives us the opperturnity to become co-creater for krsna..

    but there are obvious bodily and emotional changes during and after pregnancy.. those may be due to hormonal changes, coping up with new responsibility, or busy in taking care of the new member.. in any case it is a general scenario that matajis, they ignore their bodily health, as a result of which, they gain substantial amount of weight and become obese..

    and when we become obese, we become lethargic, we loose enthusiasm, and we invite many diseases, we become tired soon, and lots of problem.. also there are some skin changes which can make us feel awkward, or overly focussed on that issue.. so, i have given here some practical solution to cope with the problem.. thank you..

  • Volunteer

    Try these simple ways to lose weight post pregnancy...


    Here are a few tips to lose those extra kilos and be the gorgeous mom...

    Breastfeed : This is not just good for the baby but helps the new mom lose weight. Doctors believe that breastfeeding burns around 500 calories a day.

    Drink lots of water : Drink at least 10 to 12 glasses of water a day. If your urine is yellow then this is a sign of dehydration. Drinking water will help refresh your body.

    Balanced meals : Since you are a new mom you cannot go on a diet. But make sure that whatever you eat is healthy. A well-balanced meal should include fruits, vegetables, and low-fat dairy products. Try sticking to only fruits and vegetables.

    Workout : Don't get me wrong and go join a gym or yoga. Workout with your baby. By taking him/her for walks in a stroller or holding him/her in the baby backpack.

    Eat only when you are hungry : Don't give in to the cravings for deep-fried food. And don't skip meals, just because to want that sexy figure back. Remember you are breastfeeding and the baby gets his dose of nutrients from you. Plan your meals and eat a sensible amount of calories for each meal.

    Join a postnatal exercise class : Find out if there is one near your residence and join one. This is a good way to lose weight. Plus, you will get to meet and interact with other moms as well. If you are breastfeeding try to exercise after you have feed the baby.


    Do not let the weight problem bog you down. Enjoy this new phase and have fun with the baby, while taking care of not eating too much

  • Volunteer

    The first months after you have a baby are a busy and exhausting time. With all of a newborn’s demands, it can be difficult for Mom to find time for proper skin care. However, skin problems are not easy to hide. After delivery, hormone fluctuations can cause a variety of skin issues -- from acne to blotchy discolorations. There are a variety of ways to include both external and internal skincare in your busy schedule.

    Step 1

    Wash away excess oil to prevent acne on your face. Cleanse your face twice a day with a mild cleanser, using your hands or a soft washcloth.

    Step 2

    Apply a water-based moisturizer after washing if you have dry skin.

    Step 3

    Drink at least eight glasses of water a day. This will help support liver function, as well, helping to stabilize your hormones.

    Step 4

    Eat dark green, leafy vegetables such as broccoli, arugula, kale and spinach. These types of vegetables are full of the vitamins and minerals your skin requires to stay healthy.


  • Volunteer


    Pregnancy is a time for major changes in hormones, which can affect every system in the body, including the skin. To get through your pregnancy with clear, moisturized, and  healthy skin, you may need to change your regular skincare routine. Being pregnant also raises concerns for many women about topical treatments for hair removal or skin tone or wrinkles. Pregnant women can benefit from the regular use of moisturizer and sunscreen to prevent stretch marks  and skin spots, but there are also several skincare regimens that are not recommended for use by pregnant women due to safety concerns for the developing baby. By reading up on the restrictions of skincare during pregnancy, you can keep your baby safe and keep your skin healthy.

    It is not uncommon for women to develop new hair growth, patches of dry skin, areas of skin discoloration, and other unusual changes in their skin and hair during pregnancy, and if it presents itself on your face, you will have to act quickly to correct any problems.

    Consult a dermatologist if you develop the “mask of pregnancy” (dark facial marks) or other prominent changes in your facial skin that make you feel uncomfortable or worried.


    Oral retinoid medication and oral prescription acne medications such as Accutane have been linked to poor birth outcomes and should be avoided. Oral skincare pills containing salicylic acid and glycolic acid may also pose a risk to a developing baby.

    Instead of taking pills to control acne or promote healthy skin, consult a physician about switching to topical creams, lotions, or serums, as there is no indication that these cause problems with fetal development. It is important to note, however, that there has been some initial research published indicating that there is cause for concern in pregnant women using retinoid creams.

    Keep in mind that some make-up products may contain salicylic acid or retinoids and could potentially pose some risk to your baby. Have a dermatologist orobstetrician review the ingredients in the facial cosmetics you use most often if you are concerned about the effects of their topical application.


    Use sunscreen regularly.. Topical sunscreens have very few ingredients that penetrate the skin barrier, so regular use is both safe and recommended for pregnant women.

    Not only is sunscreen important for preventing skin damage, it may also be a safe and effective way to treat or prevent melasma (dark skin spots) in pregnant women.

    Regular sunscreen use has the benefit of evening skin tone and preventing wrinkles, so applying sunscreen with high SPF on your face may go a long way toward replacing face creams that contain ingredients of dubious safety for your baby.


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