Weigh your options before pregnancy

As published in Southwest Health:

Few women go through life without worrying about their weight. That's especially true during pregnancy. "How much weight should I gain?" is often one of the first questions newly pregnant women ask their doctors.

Maintaining a healthy weight certainly matters during pregnancy. But it also matters before conception and after the baby arrives.

"Being either significantly underweight or overweight can reduce your chances of becoming pregnant," says Joe Chang, M.D. "And if you do conceive, weighing too much or too little can heighten the risk of pregnancy complications."

Obese women are more likely to develop diabetes or high blood pressure during their pregnancies and to have difficult deliveries. Overly thin women risk delivering tiny or premature babies.

"Try to get as close to your ideal weight as possible before conception, even if this means you must postpone pregnancy awhile longer," Dr. Chang continues. "But don't go on a crash diet-it can leave you undernourished. Cut back on calories and include exercise in your regular routine."

Are you underweight? Try to eat foods full of nutrients and calories, such as nuts, avocados and dried fruit.

If a small appetite is keeping you thin, eat five or six modest meals rather than three large ones. And consider talking to a registered dietitian for more guidance.

More information about your weight and pregnancy

If you're pregnant or trying to become so, learn why paying attention to your weight should not be merely a nine-month undertaking. You'll also discover strategies for keeping your weight in a healthy range.

During pregnancy

There's no one-size-fits-all approach to pregnancy weight gain. Generally, how much you should gain depends on your pre-pregnancy weight:

• If you were underweight, aim for 28 to 40 additional pounds.
• If you were a healthy weight before conceiving, allow 25 to 35 extra pounds.
• If you were overweight, try to limit your weight gain to 15 to 25 pounds.
• If you were obese, try to gain no more than 15 pounds.
• If you are expecting twins, plan on a weight gain of up to 45 pounds.

"Excess weight can result in an uncomfortable pregnancy marked by backaches, hemorrhoids, fatigue and shortness of breath," Dr. Chang says. "If you gain too much, your baby may also become overly large, making a vaginal delivery difficult."

"But if you don't gain enough, your baby may arrive too early or too tiny and be vulnerable to health problems. To gain the right amount, make every effort to eat a well-balanced, nutrient-rich diet, and remember that pregnancy is not a license to overeat."

Once you're pregnant, you need only an extra 300 calories daily to nourish your baby. If you gain too rapidly because of poor food choices, don't compensate by dieting. But treat excess weight as a red flag to eat wisely.

Also remember that moderate exercise, which is safe and beneficial for most pregnant women, can help control your weight. Ask your doctor about what specific exercises to pursue.

Permanent weight gain does not have to be a souvenir of pregnancy. Assuming you gained only what your doctor advised, you should be at-or near-your pre-pregnancy weight within about six months.