Pregnancy can be a challenge for any woman, but for those who are plus-size, added worries can change a happy time into one fraught with worry. While being overweight or obese at the time of conception can increase risks, most plus-size moms have a healthy pregnancy and a healthy baby. Here are six tips to help make that happen for you:
Gain the right amount of weight for your size.
For overweight moms (a BMI of 25 to 29.9), weight gain should be about 15 to 25 pounds. If you have a BMI of 30 or higher, weight gain should be limited to 11 and 20 pounds. Most of this weight gain will happen in the second and third trimesters. While you shouldn’t diet or obsess about your weight during pregnancy, moms who gain too much weight are at an increased risk of gestational diabetes than other moms. Don’t know your BMI? Check out this easy online BMI calculator.
Think positive about changing your eating and exercise habits.
Don’t view changes in your diet as punishment, but imagine them as a positive step for a healthier you. If you aren’t sure what changes to make, see the help of a registered dietician. Many women find that a healthier diet during pregnancy not only helps them feel better, but improves their diet after pregnancy, as well.
The American Congress of Obstetricians and Gynecologists recommends 30 minutes a day of moderate exercise. If you’ve never had a workout routine before, start slowly. Walking, yoga and swimming are good gentle exercises to ease you into the habit.
Better nutrition and daily exercise will not only help you avoid many pregnancy aches and pains, but will also decrease your risk of gestational diabetes and preeclampsia.
Find the right healthcare provider.
Because pregnancy is such an important period in your life, you need a healthcare provider you trust and feel comfortable with. Size prejudice is obvious in the way you are treated during your prenatal appointments. Interview more than one provider if you need to. Consider a midwife, whose woman-centered care may be more helpful to you. If you’re feeling judged or uncomfortable, find a new provider. Remember this is the person who you will see each month for check-ups, and who will be present on your baby’s birthday.
Know the risks, but don’t overthink them.
Plus-size moms are at a greater risk for pregnancy and birth complications, such as pregnancy-induced hypertension, gestational diabetes, large baby, longer labor, and cesarean birth. Improving diet and exercise can limit the risks, as can lifestyle changes and childbirth preparation. If you do develop a pregnancy related health condition, be sure to follow your treatment regimen closely. But pregnancy complications are also related to more than mom’s weight – your age, ethnicity, socioeconomic status, education level, etc. can all play a part. So know the risks, but also know they can be managed and they are not a sure thing for every plus-size pregnant mom.
Don’t sweat the small stuff.
It can be exciting to share your baby’s movements with your partner and hear your baby’s heartbeat at a prenatal appointment. But for some plus-size moms, these milestones happen later than for other moms. Another minor irritation – telling people you’re pregnant not just overweight. Your baby bump might not be obvious until much later in pregnancy. All of these can cause some stress, but try to find a positive outlook as much as possible.
Revel in your body!
For a woman who has always struggled with weight issues, pregnancy may be the first time she feels good about her widening body. Find pregnancy fashions that flatter your baby bump and make you feel confident. Remember, you’re not getting fat; you’re growing a baby!
While doctors recommend getting your weight under control before you conceive, most of the time it doesn’t work out that way. So simply work to make the best of your pregnancy – whether you’re a size 2 or a size 22.