A little bit can go a long way! Aiming to get into 30 minutes of strength training most days of the week plus 30 minutes of cardio (walking is included) can increase your ability by 75% to return to your pre-pregnancy weight within 2 months postpartum.
There is real truth when I say exercising will give you more energy
On average, a woman beginning pregnancy within a healthy weight range should expect to be 12.5kg (27.6lb) heavier at the end of her pregnancy (due date)
- At birth, a baby weighs about 3.3kg (7.3lb).
- The placenta, which keeps your baby nourished, weighs 0.7kg (1.5lb).
- The amniotic fluid, which supports and cushions your baby, weighs 0.8kg (1.8lb)
The other two thirds of extra weight is due to the changes that happen to your body while you’re pregnant. On average:
- The muscle layer of your womb (uterus) grows dramatically, and weighs an extra 0.9kg (2lb).
- Your blood volume increases, and weighs an extra 1.2kg (2.6lb).
- You have extra fluid in your body, weighing about 1.2kg (2.6lb).
- Your breasts weigh an extra 0.4kg (0.9lb).
- You store fat, about 4kg (8.8lb), to give you energy for breastfeeding
So you can see that the ‘fat’ gain is a small factor of the pregnancy weight gain as a whole and depending on your fat percentage going into pregnancy, your actual gain may need to be more or less.