Tracking Your Way to Baby!

Today you will:
 Learn about weight gain goals during pregnancy and understand
the medical risks of too much weight gain
 Receive an overview of the healthy eating and exercise goals of
the program
 Understand the importance of tracking your calorie intake,
moderate-level aerobic exercise, and weight
 Learn simple and easy steps to tracking

Healthy Weight Gain During Pregnancy
How much weight should you gain during your entire pregnancy?
Your Pre-Pregnancy BMI*
Total Weight Gain
Normal (18.5–24.9)
~25-35 pounds
Overweight (25.0-29.9)
~15-25 pounds
Obese (≥ 30.0)
~11-20 pounds
*Calculate your BMI using your height and weight here.
How much weight should you gain during your first trimester (up to 12
weeks)?
It is recommended that all women gain about 1-4 pounds during their
first trimester. If you have already gained more than that, don’t worry.
Now is a good time to focus on healthy weight gain for the next 6
months.
How much weight should you gain each week during your 2nd and 3rd
trimesters (12 weeks - 36 weeks)?
Your Pre-Pregnancy BMI
Normal (18.5–24.9)
Overweight (25.0-29.9)
Obese (≥ 30.0)

Total Weight Gain
~1.0 pounds/week
~0.6 pounds/week
~0.5 pounds/week

Risks of Gaining Too Much Weight During Pregnancy
Staying within the recommended weight gain goals helps prevent
several pregnancy complications including:





Gestational diabetes (high blood sugars, diagnosed later in
pregnancy)
High blood pressure in pregnancy and preeclampsia (also called
Toxemia)
Larger babies
Cesarean delivery (“C-section”)
Not returning to your pregnancy weight after delivery (postpartum
weight retention)
Becoming overweight in the years following pregnancy

Caloric Intake during Pregnancy
Calories are the amount of energy that food and beverages provide for
your body – they are the fuel that you need to work, play, rest, sleep,
and grow your baby. Eating (and drinking) a specific number of
calories a day will promote healthy eating (amount and type of
food) and weight gain. This program recommends a daily calorie
goal range to help guide how much energy your body requires to
gain a healthy amount of weight based on how much you weighed
when you became pregnant and how much you exercise. Ask your
Coach if you have a question about your recommended calorie goal
range.
The next two calls will focus on the ‘O’ (Omit/Limit) and ‘A’
(Add/Substitute) approaches to eating, which will help guide what you
eat. Proper nutrition (what you eat) will not only promote
healthy eating and weight gain, it is critical for your baby’s
brain development and long-term growth. The ‘O’ and ‘A’
approaches will help you omit/limit unhealthy, high-calorie foods from
your intake and add/substitute foods naturally high in nutrients and low
in calories. Following the ‘O’ and ‘A’ approach will help you stay within
your calorie goal range and make healthy choices to nourish yourself
and your baby.
Exercise to Promote Health and Wellness during Pregnancy

If you currently have an exercise routine, unless your OB/GYN
suggests otherwise, keep it up! If not, now is a good time to become
more active. Always follow the advice of your OB/GYN when it
comes to exercise during pregnancy.
Below is an overview of the program’s exercise recommendations
using The F.I.T.T. principle. Unless your OB/GYN has told you
otherwise, start off slowly and work to gradually increase your daily
minutes of moderate intensity aerobic exercise to at least 150 minutes
per week. This means you should be able to carry on a conversation
with some effort when you’re exercising in pregnancy, but you don’t
want to get too out of breath.

F.I.T.T. For Two
Frequenc
y
Intensity
Time
Types

Most days of the week
Moderate-level
At least
150 minutes/week
At least 30 minutes/day
Aerobic exercise (Activity that focuses on your heart and
lungs):
Fast walking, swimming, water aerobics, low-impact
aerobics, stationary cycling

Note: If you enjoy swimming, it is encouraged because it
enables more blood flow to the fetus.
While this program recommends engaging in 30 consecutive minutes of
daily moderate intensity aerobic exercise, remember: Three 10-minute
fast walks throughout the day is another way to accomplish this goal.
Tracking Your Calorie Intake, Exercise, and Weight
Benefits of Tracking:

Helps you meet your dietary, exercise, and weight goals.
Helps you and your Coach find patterns in your behaviors.
Recognizing these patterns will help you identify changes you
can make to improve your health.
Holds you accountable to your goals and helps you stay mindful
of your behaviors.
ACCURATE and CONSISTENT tracking is a key
strategy for managing your weight during and
after pregnancy!

In this program you will use Lose It! to track:

Your food and beverage intake (in calories) and moderate
intensity aerobic exercise (in minutes) daily
Your weight at least weekly

Tracking is not merely a behavior, it is a skill. Just like any skill
(e.g., riding a bike, playing a sport), it takes time and effort to
master. See below for steps to tracking your calories, moderate
intensity aerobic exercise, and weight in order to become a “Super
Tracker.”

helpful strategies to work
toward achieving your exercise
goals.

Tracking Calories
1) Be mindful of your daily
calorie goal range.
2) Estimate or measure the
amount, quantity, and/or
size of everything you eat
and drink. (i.e., 4-ounce (size
of deck of cards or palm of
your hand) chicken breast; 2
cups (size of your fist) of
green beans). We will cover
more strategies for
measuring and estimating
portions during Call 3 when
we introduce the ‘O’
approach.
3) Record everything you
eat and drink daily in your
Lose It! tracking app or
website to achieve your daily
calorie goal.
DO YOUR BEST! On future calls
your Coach will help you
identify many helpful strategies
for healthy eating (amount and
types of food).

Tracking Moderate-Level
Aerobic Exercise
1) Be mindful of your exercise
goal: At least 30 minutes of
moderate-level aerobic
exercise on most days of
the week to reach at least
150 minutes/week.
30 consecutive minutes of
brisk walking is
recommended, however
three 10-minute brisk walks
at a moderate-level aerobic
intensity also count!
2) Record your daily
minutes of moderate-level
aerobic exercise in your
Lose It! tracking app or
website.
KEEP MOVING! On future calls
you and your Coach will discuss

Tracking Weight
1) Be mindful of the program
recommendation to weigh
yourself once a week.
2) Weigh yourself at the
same time of the day at
least once a week on the
same scale and in the same
clothing (or lack thereof) and
record your weight in
Lose It!
Your OB/GYN will weigh you at
each prenatal visit. Your Coach
and OB/GYN will provide helpful

strategies to get you back on
track if they notice a pattern of
excessive (or not enough)
weight gain.

Good luck meeting your
goal this week! You can do
it!