Hi there, I am a specialist personal trainer in London & Surrey in the UK & hopefully can help with some answers! We trained Elly, a woman who, like you, was desperate to avoid the excess weight gain of her first pregnancy - see the ultraFit magazine piece which followed her pregnancy on the press pages here http://www.pregnancyfitnessinsurrey.com/surrey-personal-t...
Meanwhile here's some info which may help!
Every pregnancy (even for the same woman!) is different. Some women gain a lot of weight (3.5 stone / 50+ pounds / 23kg), while others gain very little (1 stone / 15 pounds / 7kg). The answer lies in your pre-pregnancy body weight. For example, if you are around 5′ 6″ / 168 cm tall & weigh 10 stone 7 lb / 147 pounds / 67 kg then a healthy weight gain for you might be between 25 to 35 pounds / about 2 stone (11 to 16kg).
You do need to remember, though, that while weight gain charts can be helpful guidelines, I strongly urge you not to get too hung up on them. Rather concentrate on taking good care of yourself! REMEMBER (& I know this is stating the obvious but many women do seem to forget!)…
NOT ALL YOUR PREGNANCY WEIGHT GAIN IS FAT!
Your pregnancy weight gain is made up of the following (with approximate weights):
• Your baby ! (6-8 lbs)
• Placenta (1.5 lbs)
• Amniotic fluid (2 lbs)
• Uterine enlargement (2 lbs)
• Maternal blood volume (3-4 lbs)
• Maternal breast tissue (1-2 lb)
• Maternal body fluid (4 lbs)
• Maternal fat stores (roughly 7 lbs)
Secondly, weight gain during pregnancy is HEALTHY! It means your baby is growing well. If you’re active, eating healthily & not taking your pregnancy for granted, your weight gain during pregnancy & your weight loss afterwards will NOT be an issue. Your body is resilient! It will bounce back if you treat it well. Remember (and trust!) that the extra weight WILL come off after you deliver your baby. If you’re active, you WILL get your pre-pregnancy body back… It’s only 40 weeks… so enjoy it!
If you feel you’ve already gained more than you should as a result of too little activity &/or overindulging, it’s never too late to turn over a new leaf! If you haven’t been exercising, start walking every day, & if you’ve been eating too much processed or take-away food, do your best to prepare & eat home-cooked meals with lots of vegetables!
It goes without saying that the foods that will make you gain unnecessary fat during pregnancy are the same foods that do you & your growing baby no good either.
So when someone offers you slices of cake or cookies telling you ‘Go on! You’re eating for two!’ – Your baby really doesn’t need those hydrogenated fats, sugar & empty calories any more than you do!
Actually, pregnancy is a great time to really start to think more carefully about what you are eating in terms of the nutrients you & your baby need. If you won’t change your eating habits for your own sake – at least do it for your baby’s! Remind yourself that there’s a little miracle going on in that bump… your body is an amazing, incredible machine, that is quite literally making a baby – brain, skeleton, nervous system, eyes, hair, every last bit of him or her is developing from scratch inside you!
Your body needs good fuel in order to do the best job it can – in the form of real, unprocessed, fresh food & plenty of good fats (Omega 3 & 6). If you choose your pregnancy foods with your baby’s development in mind, you won’t go far wrong & you won’t put on unnecessary weight!