How much weight gain is appropriate during pregnancy? Dr. Zhang Yuqin: 4 tips for weight management during pregnancy and healthy eating

"Doctor Zhang, it's so difficult to control weight during pregnancy! If I don't eat, I'm worried that the baby won't get enough nutrition. If I eat too much, I'm afraid I'll be overweight. What should I do?" an expectant mother asked anxiously. Dr. Zhang Yuqin, from the Department of Obstetrics and Gynecology at Cathay General Hospital in Hsinchu, said that she often encounters pregnant women asking such questions in the outpatient clinic. In fact, moderate weight control is important for the health of both pregnant women and babies. If you gain too much weight during pregnancy, it may lead to risks such as gestational diabetes, high blood pressure, and even dystocia.

So, how can you effectively manage your weight during pregnancy, keep your figure in shape, and make your baby healthier? Dr. Zhang Yuqin takes everyone to understand "Weight Management Techniques during Pregnancy"!

Why is weight management during pregnancy important?

Proper weight helps to:

• Reduce the risk of gestational diabetes.

• Reduce the risk of gestational hypertension.

• Avoid fetuses that are too large or too small.

• Reduce the chance of caesarean section.

• It is easier to get back in shape after giving birth.

How much weight gain is appropriate during pregnancy?

According to the American College of Obstetricians and Gynecologists (ACOG), the recommended range of pre-pregnancy BMI is:

• Thin: 12.5-18 kg.

• Normal: 11.5-16 kg.

• Overweight: 7-11.5 kg.

• Obesity: 5-9 kg.

4 tips for healthy eating during pregnancy

There are 4 tips for healthy eating during pregnancy that you might as well learn quickly:

1. Balanced diet: Eat more nutritious foods, such as whole grains, vegetables, fruits and high-quality protein.

2. Control sugar and fat: Control the intake of high-sugar and high-fat foods, and enjoy desserts in moderation but not in excess.

3. Eat small meals frequently: Avoid eating too much at one time to reduce the discomfort of bloating.

4. Regular exercise: Appropriate exercise helps with weight management, including:

• Light exercise three to four times a week, such as walking, prenatal yoga or swimming, can effectively help the body's circulation and metabolism.

• Pay attention to your posture and intensity when exercising to avoid excessive load.

Appropriate exercise can help pregnant women manage their weight, including: three to four times a week of light exercise, such as walking, prenatal yoga or swimming, which can effectively help the body's circulation and metabolism.

Regular prenatal check-ups and monitoring of weight at all times

• Check your weight changes regularly, discuss them with your doctor during prenatal checkups, and adjust your diet and lifestyle habits based on your doctor's advice.

Don't diet too much or stress too much

• Pregnancy is the process of the body storing energy for the baby. Excessive control of diet may affect fetal development.

• Keeping a happy mood is equally important for pregnancy health and baby's growth.

Following the above health care tips can make every day of your pregnancy healthier and easier.