Weight management during pregnancy

Ideal pace of growth

Safe practices

The real impact of weight gain during pregnancy on your baby

Three risks you'll regret not knowing about

The direct impact of weight gain on your baby

There is a misconception that many pregnant women have.

It's the idea that "you have to eat for two people while pregnant."


In reality, the extra calories you need during pregnancy are:

In the early stages of pregnancy, it's almost zero, and even in the middle stages, it's only about 200 kcal per day.


This is about the size of one small rice ball.

Don't you think that's surprisingly small?



Why is it so small?

The nutrients your baby needs to grow

So that the amount eaten by the mother is given priority.

Because that's how the body is designed.



Three risks of not gaining enough weight:


- Low birth weight (less than 2500g)

-Increased risk of premature birth

・Future risk of lifestyle-related diseases in babies



Three risks of excessive weight gain:


- Onset of pregnancy-induced hypertension

-Increased risk of gestational diabetes

Increased chance of difficult labor

Why "appropriate weight gain" protects the health of mothers and children

Here's something important to note.

The goal of weight management is not to lose weight.

"To protect the health of mothers and babies."


Healthy weight gain actually has deep biological implications.



Do you know the breakdown of weight gain during pregnancy?

・Baby weight: Approximately 3kg

・Placenta/Amniotic fluid: Approximately 1.5 kg

・Increase in blood and body fluids: Approximately 2 kg

・Breast enlargement: Approximately 1 kg

・Uterine growth: Approximately 1 kg

・Subcutaneous fat increase: Approximately 3-4 kg



In other words, most of the appropriate weight gain (10-12 kg) is

These are necessary changes to grow a baby.



In particular, an increase in subcutaneous fat is extremely important as an energy source during lactation.


If this is too restrictive,

It can also affect the quality and quantity of breast milk.

The truth about weight management that doctors won't tell you

In fact, there are cases where pregnant women are given strict instructions about their weight during their prenatal checkups.

There is a deep reason behind this.


In the past, in Japan, it was common to advise limiting weight gain during pregnancy to 7-8 kg.


However, the current standards are more lenient and aligned with those of the WHO.



Why are doctors so strict about weight?


This is because weight gain is a "visible indicator" of various complications.


Weight gain itself is not bad,

They are concerned about the lifestyle habits and health conditions that lie behind this.



For example, rapid weight gain can be caused by:

- Swelling due to excessive salt intake

- Increased blood sugar levels

・Weakened muscles due to lack of exercise



These may be hidden.

That's why weight management isn't just about "managing numbers";

The real goal is to develop healthy lifestyle habits.

Find out by BMI! How to calculate your ideal weight gain and monthly guideline graph included

How to accurately calculate your BMI

First, find out your pre-pregnancy BMI.

BMI = Weight (kg) ÷ Height (m) ÷ Height (m)

Example: Height 160cm, weight 50kg
BMI = 50 ÷ 1.6 ÷ 1.6 = 19.5

There's an important point here.
The weight used in the calculation is your pre-pregnancy weight.
This is not the weight you weighed when you found out you were pregnant.

This is because weight loss begins even before you realize you're pregnant.
If possible, use your weight from a stable period before pregnancy.

BMI classification (Japanese standards):
・Underweight (thin): BMI less than 18.5 ・Normal weight: BMI 18.5-25.0 ・Obese (grade 1): BMI 25.0-30.0 ・Obese (grade 2 or higher): BMI 30.0 or higher

A detailed guide to recommended weight gain based on your BMI

We will introduce the recommended weight gain amount based on BMI, based on the latest standards of the Japan Society of Obstetrics and Gynecology.

[People with underweight (BMI less than 18.5)]
Recommended weight gain: 12-15kg

You may be worried, "Is it okay for it to increase so much?", but it's actually very important.

Pregnant women with low birth weight are at higher risk of their babies having low birth weight.
Ensure you get the right nutrition to support your baby's healthy growth.

[People with normal weight (BMI 18.5-25.0)]
Recommended weight gain: 10-13kg

This is the category that most pregnant women fall into.
Within this range, the risk of complications is low and postpartum weight recovery tends to be smoother.

[Those with stage 1 obesity (BMI 25.0-30.0)]
Recommended weight gain: 7-10kg

Some people think that they shouldn't increase it too much and try to restrict it too much, but this is dangerous.
A minimum amount of weight gain is necessary for your baby's growth.

[Those with obesity level 2 or higher (BMI 30.0 or higher)]
Recommended weight gain: 5-7kg (individual management recommended)

Close cooperation with a doctor is necessary, but with proper management, a healthy pregnancy and delivery are entirely possible.

Ideal pace of monthly weight gain

How much weight is normal in a month?

This is a question that many pregnant women have.
In fact, the ideal pace varies greatly depending on the stage of pregnancy.

[Early pregnancy (0-15 weeks)]
Monthly weight gain: 0-2kg (total weight gain 1-3kg)

Those with morning sickness may lose weight.
This is not uncommon.
During this time, prioritize eating nutritious foods when you can rather than gaining weight.

[Mid-term pregnancy (16-27 weeks)]
Monthly weight gain: 1.5-2kg (300-500g per week)

This is the time when morning sickness subsides and appetite returns.
However, what you need to be careful of here is "rebound eating."
This is also a time when you are likely to gain weight rapidly as you try to make up for the food you missed during morning sickness.

[Late pregnancy (28 weeks - birth)]
Monthly weight gain: 1-1.5kg (200-300g per week)

This is a period when your baby's growth is rapid, but the pace of weight gain actually slows down compared to the middle stage.

If your weight gains more than 500g in a week, it could be due to edema.
If you notice a sudden increase, please consult your doctor at your next checkup.

The secret behind weight loss during early pregnancy: why you might lose weight and what to do about it

Why you lose weight during early pregnancy

"I'm pregnant but I'm losing weight... is the baby okay?"

I understand this concern very well.
However, weight loss during early pregnancy is not uncommon.

The main reasons for weight loss:

1. Decreased food intake due to morning sickness <br>Many pregnant women experience not being able to eat as much as they would like due to morning sickness.
Those with morning sickness in particular may lose weight temporarily because they will throw up even if they eat.

2. Changes in basal metabolic rate <br>In fact, basal metabolic rate increases slightly during the early stages of pregnancy.
This prepares your body for growing a baby, but eating less can lead to weight loss.

3. Changes in your physical constitution <br>Pregnancy can change your food preferences, and you may find yourself unable to tolerate high-calorie foods that you previously enjoyed.
As a result, you may consume fewer calories, which can lead to weight loss.

4. Changes in fluid balance <br>During early pregnancy, the body's fluid balance changes due to hormonal influences.
Reducing swelling may result in temporary weight loss.

Criteria for deciding when you're worried about weight loss

So how much weight loss do you need to worry about?

[Worry-free weight loss]
・A weight loss of about 2-3 kg from before pregnancy ・The weight loss is temporary and has since stabilized ・There is no sign of dehydration ・The baby's heartbeat is normal

[Weight loss that requires consultation with a doctor]
・Loss of weight of 5kg or more from before pregnancy ・Continual weight loss ・Symptoms of dehydration (dark urine, dizziness, etc.)
・There are days when I can't eat anything all day.

In fact, babies are stronger and smarter than their mothers think.
They grow by efficiently using the nutrients stored in their mother's body.

In the early stages of pregnancy, your baby is still very small (even at 12 weeks pregnant, he is only about 6cm tall and weighs about 15g) and does not require much nutrition.

Therefore, even if you experience temporary weight loss, it is unlikely to have a significant impact on your baby's growth.

How to ensure nutrition even during morning sickness

"I can't eat anything... but I'm worried about my baby's nutrition."

For those of you who are in this situation, we will tell you practical ways to ensure you get the nutrition you need even during morning sickness.

Find the best time to eat

Morning sickness comes in waves.
Find a time of day when you feel more comfortable and eat well at that time.

For many people, the pain tends to be relatively mild immediately after waking up in the morning or in the evening.
However, this varies from person to person, so please observe the fluctuations in your physical condition.

[Frequent small meals]

It's easy to feel sick when you're hungry, so it's recommended to eat small amounts 6-8 times a day.

Recommended ingredients:
・Bananas (rich in potassium and vitamin B6)
・Rice ball (small size)
・Udon (easy to digest)
・Yogurt (lactic acid bacteria and protein)
・Jelly drink (water and sugar)

Make hydration your top priority

Eating is important, but even more important is staying hydrated.
Being dehydrated can make morning sickness symptoms worse.

Easy to drink fluids:
・Room temperature water (if it's too cold it will strain your stomach)
・Diluted sports drinks ・Ginger tea (also effective in reducing morning sickness)
・Carbonated water (refreshing and easy to drink)

The key is to drink small amounts frequently rather than drinking a large amount all at once.

[Q&A] 5 common weight concerns during early to mid-pregnancy: Answered by a midwife

Q1. I lost 3kg due to morning sickness. Will this affect my baby?

A. In most cases, weight loss of around 3kg during early pregnancy is nothing to worry about.

In fact, weight loss due to morning sickness is experienced by approximately 30% of pregnant women.
Babies are still very small and do not have many nutritional needs.

However, you should consult your doctor if you have any of the following symptoms:
・Loss of weight of 5kg or more ・Continuous weight loss ・Symptoms of dehydration (dizziness, dark urine, etc.)
・There are days when I can't eat anything all day.

The important thing is to not push yourself and to eat small amounts of nutritious food when you can.

Q2. My appetite suddenly increased during the second trimester, and I gained 3 kg in one month. Is this okay?

A. It is common for women to experience rapid weight gain as a reaction to morning sickness subsiding.

The second trimester is called the "stable period," when morning sickness subsides and appetite returns.
You may end up overeating in an attempt to make up for the food you missed during morning sickness.

The ideal weight gain during the second trimester is around 300-500g per week.
3kg in one month may seem a bit sudden.

Future measures:
・Increase the number of meals and reduce the amount of food you eat at each meal ・Chew well and eat slowly ・Eat vegetables first (to prevent a sudden rise in blood sugar levels)
- Change snacks to fruit and yogurt

It's important to make gradual adjustments rather than suddenly restricting your diet.

Q3. I am pregnant with twins. Is the recommended weight gain twice the normal amount?

A. In twin pregnancies, more weight gain is recommended than in single pregnancies, but not double.

Recommended weight gain for twin pregnancies:
・BMI less than 18.5: 17-25kg
・BMI 18.5-25.0: 14-23kg
・BMI 25.0-30.0: 11-19kg
・BMI 30.0 or higher: 11-19kg

Why not double it?
・Weight of two babies: Approximately 6 kg
・Increase in placenta and amniotic fluid: Approximately 3 kg
・Increase in maternal blood and body fluids: Approximately 3 kg
Other changes: Approximately 5-10kg

Twin pregnancies are at higher risk of premature birth, making proper nutrition even more important.
Be sure to check your weight regularly and work closely with your doctor.

Q4. I was on a diet before I became pregnant. Is it okay to continue this diet during pregnancy?

A. Dieting for the purpose of weight loss during pregnancy is not recommended. Switch to weight management and nutrition management.

Tips for switching from pre-pregnancy dieting to pregnancy weight management:

Things to stop doing
・Weight loss through calorie restriction ・Single-item diet (eating only ○○)
・Intense exercise ・Nutrition management relying on supplements

[Good things to continue]
・Balanced meals ・Moderate exercise (walking, maternity yoga, etc.)
・Regular lifestyle ・Weight record

During pregnancy, the goal is not to lose weight, but to gain healthy weight.
Make sure you're getting the nutrients your baby needs to grow and achieve optimal weight gain.

Q5. I'm busy with work and tend to eat irregularly. Do you have any tips for weight management?

A. There are simple weight management methods that you can implement even when you're busy.

Weight management tips for working pregnant women:

Morning habits
・Weigh yourself at the same time after waking up ・Make sure to eat breakfast (banana + yogurt + nuts is fine)
・Prepare a day's worth of water in a water bottle

[Workplace innovations]
・Keep nuts and dried fruit at your desk ・Choose a set meal for lunch ・Take the stairs instead of the elevator ・Stand up and do some light stretching once an hour

[Habits after returning home]
・Eat lots of vegetables at dinner and eat until you are 80% full ・Do some light stretching before bathing ・Finish eating 3 hours before going to bed

It's important not to aim for perfection, but to continue with the mindset of "just do one thing I can do today."

Smart weight management strategies starting in the second trimester
How much weight is normal in a month?

Understanding Your Body's Changes During Second Trimester (Weeks 16-27)

The middle stage of pregnancy is known as the "stable period," but it is also the time when weight management requires the most attention.

This is because weight gain patterns often become established during this period.

Characteristics of the second trimester:
Morning sickness subsides and appetite returns. The placenta is completed, accelerating the baby's growth. Blood volume increases significantly (1.5 times that of before pregnancy).
・Breast development progresses ・The abdomen becomes more noticeable and movement becomes more difficult

The ideal rate of weight gain during this period is 300-500g per week, or 1.2-2kg per month .

You may be wondering, "Wow, is it okay to have that much weight gain?" However, much of this increase is due to the baby's growth and the changes in the mother's body that support it.

How to avoid "rebound eating" when your appetite returns

The most important thing to be careful about when managing your weight during the second trimester is "rebound eating."

This is the phenomenon where you end up overeating in an attempt to make up for the food you missed during morning sickness.

Warning signs of reaction eating:
・Sudden weight gain of more than 1 kg in a week ・Insatiable cravings for sweets ・Inability to control the amount of food eaten ・Anxiety that "now is the only time I can eat"

5 strategies to prevent rebound eating:

1. Eat more frequently and eat smaller portions
Eating 5-6 meals a day instead of 3 will help stabilize your blood sugar levels and prevent you from overeating.

2. Shift from "what you can eat" to "what's good for your body" <br>During morning sickness, you could eat "whatever you can eat," but from the middle of the pregnancy, you should be conscious of nutritional balance.

3. Consciously increase your hydration . During the second trimester, your blood volume increases, so you need more fluids.
Aim for at least 2 litres a day.

4. Choose foods that make you feel full easily.・Vegetables with high dietary fiber ・Good quality protein (fish, chicken, beans)
Whole grains (brown rice, whole wheat bread, etc.)

5. Take your time with your meals . Eating quickly makes you feel less full.
Chew each bite at least 20 times and spend at least 20 minutes eating.

Control your weight with exercise habits starting mid-life

The second trimester is a great time to start exercising safely.

Moderate exercise is not only effective for weight management, but also for building up physical strength for childbirth and preventing minor problems.

Recommended exercises for the second trimester:

Light exercise you can do every day
Walking: About 30 minutes a day, at a pace that allows you to have a conversation Climbing stairs: Use the stairs instead of the elevator Housework: Cleaning and laundry are also good exercise

[Serious exercise 2-3 times a week]
・Maternity swimming: Buoyancy reduces stress on joints. ・Maternity yoga: Maintains flexibility and muscle strength. ・Maternity aerobics: Improves physical strength through aerobic exercise.

Things to note when exercising:
・Check for dehydration by weighing yourself before and after exercise. ・Exercise at an intensity that doesn't make you out of breath. ・Take a break immediately if you feel bloated. ・Drink fluids frequently.

Exercise isn't something you "try hard" to do.
Make sure to "move your body in a way that feels good."

3 ways to prevent sudden weight gain in the late stages of pregnancy How to distinguish between swelling and weight gain

Weight change patterns specific to the late stages of pregnancy (after 28 weeks)

The third trimester is the most complicated time for weight management.

This is because it is necessary to distinguish between "natural growth due to the baby's growth" and "abnormal growth due to problems."

Normal weight gain during the third trimester:
・About 200-300g per week ・About 1-1.5kg per month ・The rate of increase slows after the 36th week of pregnancy

In fact, weight gain in the later stages of pregnancy is slower than in the middle stages.
This is because the baby's growth rate stabilizes and the changes in the mother's body reach their peak.

Signs to look out for when gaining weight:
・Sudden weight gain of more than 500g in one week ・Swelling of the face and hands that won't go away ・Shoes that become tight ・Rings that can't be removed ・Blood pressure rising with weight gain

If you have these symptoms, you may have preeclampsia.
Consult a doctor immediately.

How to distinguish between swelling and weight gain

The most difficult thing to determine about weight gain in the later stages of pregnancy is whether it's due to swelling or fat gain.

Characteristics of weight gain due to edema:

[Appearance changes]
・When you press your ankles or calves with your fingers, marks remain. ・Facial swelling when you wake up in the morning continues until the evening. ・Your hands and fingers become swollen. ・Your feet become larger.

[Weight change pattern]
・Sudden weight gain of 2-3 kg in a few days ・Weight difference between morning and night is more than 1 kg ・When you cut back on salt, you lose weight the next day ・No improvement even when you cut back on water

Characteristics of fat weight gain:

[Appearance changes]
・Gradually gaining weight in areas other than the stomach (arms, thighs, face) ・Increased pinchable fat ・Clothes become tighter overall

[Weight change patterns]
・Slow and continuous increase ・Weight difference between morning and evening is about 500g ・Changes depending on diet ・Improved with exercise and dietary restrictions

Three ways to combat swelling:

1. Salt restriction (less than 8g per day)
・Reduce seasonings ・Avoid processed foods ・Add flavor with dashi and spices

2. Moderate exercise and leg elevation : Raise your legs higher than your heart when sleeping; exercise your ankles several times a day; wear compression stockings.

3. Managing fluid balance : Avoid restricting fluid intake (this may worsen swelling)
Eat foods that are high in potassium (bananas, spinach, etc.)
・Drink diuretic tea in moderation

Smart Eating Strategies for the Third Trimester of Pregnancy

During the later stages of pregnancy, your belly will grow and put pressure on your stomach, so dietary considerations become even more important.

[Small, frequent meal plan]

Examples of 6 meals a day:
・7:00 Breakfast (light)
・10:00 Snack 1 (fruit + yogurt)
・13:00 Lunch (balanced)
・16:00 Snack 2 (nuts + cheese)
・19:00 Dinner (light, mainly vegetables)
・21:00 Late-night snack (hot soup, etc.)

Important nutrients during the later stages of pregnancy

Iron (20 mg per day)
・Liver, lean meat, spinach ・Absorption rate increases when taken with vitamin C

Calcium (650 mg per day)
Dairy products, small fish, and green and yellow vegetables are important for the development of a baby's skeleton.

DHA (1g per day)
・Oil-based fish, walnuts, flaxseed oil ・Supports baby's brain development

Dietary fiber (20g or more per day)
・Prevents constipation and stabilizes blood sugar levels ・Made with vegetables, fruits, and whole grains

[Meal adjustments when you're concerned about your weight]

Even if you are concerned about weight gain, extreme dietary restrictions are a no-no.
Adjust gently using the following methods:

・Cut carbohydrates by half and increase vegetables instead ・Avoid fried foods and choose steamed or boiled foods ・Change snacks to fruits and nuts ・Finish dinner by 7pm ・Chew well and eat slowly

Safe ways to deal with excess weight gain: Weight control tips for pregnancy

Identifying the signs of excessive weight gain

When you realize that you may be gaining too much weight, it's important to first stay calm and understand the current situation.

Let's check if it's really too much:

[Possibility of temporary increase]
・Continued constipation ・Eating a high-salt diet ・Feeling heavy like before your period ・Strong swelling ・Having a late dinner the night before

If this applies to you, your weight gain may be temporary.
Let's see how it goes for 2-3 days before making a decision.

Signs of serious weight gain
・Gaining weight at a rate of 500g or more per week for more than two weeks ・Clearly gaining weight in areas other than the stomach (face, arms, thighs) ・Previous maternity clothes have become tight ・You have received weight management advice from a doctor

When you start to worry that your numbers may be increasing too much, it's important to calmly analyze the cause.

Basic principles of safe weight management during pregnancy

The most important thing about weight management during pregnancy is safety.
You should never try to lose weight too quickly.

Three basic principles for managing your weight during pregnancy:

1. "Slow the pace of increase" rather than "reduce"
The goal during pregnancy is not to lose weight.
The goal is to get back to a healthy pace of growth.

Ideal tuning goals:
・Third trimester: 300-500g per week → Adjusted to 200-300g per week ・Third trimester: 200-300g per week → Adjusted to 100-200g per week

2. Maintain a balanced diet . Even if you restrict calories, make sure you get the following nutrients:
Protein: 60-70g per day
・Folic acid: 400μg per day
Iron: 20 mg per day
Calcium: 650 mg per day

3. Avoid sudden changes
Losing more than 500g in a week is dangerous.
We will gradually adjust it over the course of a month.

Practical weight control techniques

Here are some practical and easy-to-follow weight loss methods.

[Meal Tips]

Carbohydrate "replacement" strategy : White rice → Brown rice (blood sugar rises slowly)
・Udon → Soba (rich in dietary fiber)
・White bread → Wholemeal bread (keeps you full)
・Pasta → Shirataki pasta (reduced calories)

"Bulking" techniques : Mixing soy pulp into hamburger steaks, mixing cauliflower rice into fried rice, adding soy pulp powder to pancakes, and adding extra cabbage to okonomiyaki.

Review cooking methods: Frying → Baking, steaming, boiling Stir-frying → Steaming (with a small amount of water)
・Mayonnaise → Yogurt + lemon juice ・Dressing → Ponzu sauce or salted kelp

[How to eat it]

Eating vegetables first in your meal will:
・Prevents sudden rises in blood sugar levels ・Feel full faster ・Prevents overeating

The habit of chewing well
Chewing each bite 30 times:
・Stimulates the satiety center ・Improves digestion ・Naturally lengthens meal time

"Small Plate Strategy"
By using small plates instead of large ones:
・Visual satisfaction ・Naturally reduces food intake ・Prevents overeating

The correct timing for measuring and recording your weight during pregnancy: Why your weight changes between morning and night and what to do about it

The best time to weigh yourself: A scientific explanation

"There's a 2kg difference between when I weighed myself in the morning and when I weighed myself at night... which is correct?"

This is a question that many pregnant women have.
In fact, it's normal for your weight to fluctuate greatly throughout the day.

What causes daily weight fluctuations:
・Meal weight: 300-500g per meal
Fluid intake: 1-2 kg
Loss due to defecation and urination: 200-800g
Fluctuation due to swelling: 500g-1kg

That means a fluctuation of 1.5-3kg per day is completely normal.

Most accurate measurement timing:

[Recommended: Immediately after waking up in the morning]
After urination Before breakfast Wear light clothing At the same time every day

The reason why morning is best is because it is the time when the body is closest to its "baseline" state, with the effects of the previous day's food and fluids being the least.

[Timing to avoid]
Immediately after eating (the weight of the food is added)
・After bathing (change in moisture content)
・After exercise (possible dehydration)
- After the evening (it gets heavier due to the accumulation of the day)

How to choose a weight scale and prepare the measurement environment

Choosing the right scale is also important for accurate weight management.

Recommended weight scales for pregnant women:

[Required function]
・Measurement in 100g increments ・Easy to read digital display ・Flat and stable base ・Non-slip

[Useful features]
- Data recording function (automatically saves date and weight)
・Link with smartphone app ・Automatic BMI calculation ・Displays difference from previous value

How to prepare the measurement environment:

[Location of weighing scale]
- A hard, flat floor (flooring is best)
- Avoid placing on carpets - Place in the same place every day - Place in a place with low humidity

[Clothes to wear when taking measurements]
・Wear as light clothing as possible ・Wear the same clothes every day ・Measure barefoot ・Remove jewelry

In fact, the weight of clothes alone can make a difference of around 500g-1kg.
Keeping the conditions as consistent as possible will lead to accurate weight management.

Tips for keeping track of your weight and how to use apps

One-time weighing is meaningless.
Consistent tracking is key to weight management.

[Advantages of handwritten records]
・No need to worry about running out of battery ・Highly visible ・Writing raises awareness ・Easy to show to doctors

[Benefits of recording with the app]
- Easy to see changes in graphs - Automatic calculations - Backups available - Easy to share with family

Recommended items to record for pregnant women:

[Basic items]
・Measurement date and time ・Weight ・Weeks of pregnancy ・Increase or decrease from the previous time

[Details (if you have time)]
・Physical condition (swelling, constipation, etc.)
・Meal contents (roughly)
・Whether you exercise or not ・Any concerns

5 tips to help you keep track:

1. Don't strive for perfection . It's okay if you can't measure every day.
3-4 times a week is enough.

2. Don't get too excited or upset about temporary fluctuations
Look for changes on a weekly basis.

3. Record changes other than weight <br>It is also important to record changes other than weight, such as your physical condition and belly size.

4. Share with your family <br>Looking at your records together with your partner will make it easier to keep going.

5. Use it as a discussion point with your doctor . Bring your records with you to your checkup and review them with your doctor.

A nutritionally balanced meal plan for pregnant women. A one-week menu that is effective for weight management.

Understanding nutritional needs at different stages of pregnancy

Nutritional management during pregnancy varies greatly depending on the stage.

The idea that you should eat a lot during pregnancy is outdated.
Modern nutritional science recommends proper nutritional intake at appropriate times.

[Nutrition points for early pregnancy (0-15 weeks)]

This is a critical period in the development of the baby's neural tube.

Important nutrients:
・Folic acid: 400μg per day (spinach, broccoli)
・Vitamin B6: Relieves morning sickness (bananas, tuna)
・Iron: Prevents anemia (liver, hijiki seaweed)

Additional calories: Almost no (+0-50kcal)

[Nutrition tips for the second trimester (16-27 weeks)]

This is the time when morning sickness subsides and the baby's growth accelerates.

Important nutrients:
Protein: 55-60g per day (fish, meat, beans)
Calcium: 650 mg per day (dairy products, small fish)
・Iron: 15mg per day (red meat, green and yellow vegetables)

Additional calories: +200-250kcal/day

[Nutrition tips for the late stages of pregnancy (28 weeks - delivery)]

Baby weight gain and breastfeeding preparation period.

Important nutrients:
Protein: 70-75g per day
・DHA: 1-2g per day (oil-filled fish, walnuts)
・Dietary fiber: Prevents constipation (vegetables, mushrooms)

Additional calories: +400-450kcal/day

A one-week menu plan that focuses on weight management

We will introduce you to a week's worth of easy-to-make, nutritionally balanced menus.

[Monday] Balanced Day

Breakfast (approximately 400kcal)
・1 brown rice rice ball ・Miso soup (wakame seaweed, tofu)
・1 slice of grilled salmon ・1 pack of natto ・Blanched spinach

Lunch (approximately 500kcal)
・Oyakodon with plenty of vegetables ・Simmered komatsuna and deep-fried tofu ・1/2 an apple

Dinner (approximately 550kcal)
・1 bowl of light brown rice ・Grilled salted mackerel ・Pork miso soup with plenty of vegetables ・Simmered hijiki seaweed ・1 kiwi

[Tuesday] Iron Fortification Day

Breakfast (approximately 420kcal)
・1 slice of whole wheat toast ・Avocado and tomato salad ・1 boiled egg ・1 glass of milk ・3 prunes

Lunch (approximately 480kcal)
・Stir-fried liver and leek set meal ・Hijiki and soybean salad ・Mozuku seaweed soup

Dinner (approximately 520kcal)
・1 light bowl of mixed grain rice ・Stir-fried beef and vegetables ・Spinach and Enoki mushroom salad ・Miso soup with clams

[Wednesday] Calcium Fortification Day

Breakfast (approximately 450kcal)
・200g plain yogurt
・30g granola
・1 banana ・10 almonds

Lunch (approximately 500kcal)
・Shirasu rice bowl ・Stir-fried komatsuna and small sardines ・Tofu and wakame miso soup

Dinner (approximately 530kcal)
・Light bowl of brown rice ・Salmon Chanchanyaki ・Simmered dried daikon radish ・Cheese salad

Quick and easy nutritional management with easy prep recipes

During pregnancy, your physical condition changes and cooking every day can become difficult.
Make use of our prepared meal recipes to continue managing your nutrition without any stress.

[5 recipes to prepare in advance on the weekend]

1. Iron-rich hijiki seaweed stew

Ingredients (5-day supply):
・20g dried hijiki seaweed
・1 carrot ・2 pieces of fried tofu ・1 can of boiled soybeans

How to make:
1. Put the hijiki back in the pot and cut the vegetables
2. Simmer with dashi, soy sauce, and mirin
3. Can be stored in the refrigerator for 5 days

2. Rich in calcium! Komatsuna and small sardines as a staple dish

Ingredients (4 days' worth):
・3 bunches of komatsuna ・50g dried small sardines
・1 tablespoon sesame oil

How to make:
1. Boil the komatsuna and drain the water.
2. Stir-fry the small sardines in sesame oil
3. Season with soy sauce

3. Protein guaranteed! Moist boiled chicken breast

Ingredients (6-day supply):
・2 chicken breasts ・1 piece of ginger ・Green part of green onion

How to make:
1. Boil the chicken and turn off the heat
2. Cook using residual heat
3. Use in salads and soups

4. Rich in dietary fiber! Marinated mushrooms

Ingredients (5-day supply):
・2 packs of shimeji mushrooms ・2 king oyster mushrooms ・3 tablespoons of olive oil
・2 tablespoons of vinegar

How to make:
1. Saute mushrooms
2. Mix with seasonings while hot
3. Let the flavors blend in the refrigerator

5. Blood sugar stabilizing vegetable soup

Ingredients (bulk make-ahead):
・1/2 cabbage ・2 onions ・2 carrots ・1 can of tomatoes

How to make:
1. Cut the vegetables into chunks
2. Simmer in consommé
3. Can be frozen

[Tips for effective use]
・Main dish: Boiled chicken dish ・Side dish: Simmered hijiki seaweed, Komatsuna small sardines ・Soup: Vegetable soup base ・Salad: Topped with marinated mushrooms

[Q&A] From late pregnancy to postpartum weight worries and worries about not losing weight after giving birth

Q1. I'm in the third trimester and my weight gain has stopped. Is this okay for my baby?

A. It's actually not uncommon for weight gain to stagnate in the later stages of pregnancy.

After 36 weeks of pregnancy, your weight gain will naturally slow down.
This is because:

・The baby's growth pace stabilizes. ・The amount of amniotic fluid reaches its peak. ・The mother's body changes are almost complete. ・The amount of food she can eat is physically limited.

Signs to worry about:
・Weight loss for more than two weeks in a row ・Frequent abdominal distension ・A clear decrease in fetal movement ・Sudden increase in swelling

If your baby's growth is normal during regular checkups, there's no need to worry if he or she stops gaining weight.
Rather, you should be more careful about sudden weight gain during this period.

Q2. I'm in my last month of pregnancy and I've suddenly gained 2kg. Will this affect my delivery?

A. The sudden weight gain in the final month of pregnancy is often caused by edema.

In the final month of pregnancy (after 36 weeks), the baby moves down, making it easier for blood vessels and lymphatic flow to be compressed.

Characteristics of weight gain due to edema:
- Rapid increase in pain over a few days - Pressing the ankle leaves a mark - Shoes become tight - Face is swollen when waking up in the morning

Regarding the impact on childbirth:
Mild swelling will not have a significant impact on labor, but if you experience any of the following symptoms, you should be careful:

- Elevated blood pressure (140/90 or higher)
・Protein in the urine ・Headache and dizziness ・Blurred vision

These may be pregnancy-induced hypertension.
Consult a doctor immediately.

Q3. It's been three months since I gave birth, but I still haven't lost 5kg. Will my weight continue to drop?

A. Postpartum weight recovery varies from person to person, and it is normal for weight not to be fully restored within three months.

Postpartum weight loss patterns:

Immediately after birth: Loss of approximately 5-6 kg ; Baby's weight: Approximately 3 kg
・Placenta/Amniotic fluid: Approximately 2-3 kg

One month after giving birth: Lose an additional 2-3 kg , uterine contractions, and the expulsion of excess fluid from the body

2-6 months after giving birth: Gradually lose the remaining 2-5 kg , consume calories through breastfeeding, stabilize daily rhythm, and recover muscle mass

Reasons why weight loss is difficult:
・Increased appetite due to breastfeeding ・Lack of exercise and sleep leading to decreased metabolism ・Overeating due to stress

It usually takes 6 months to a year to fully return to your pre-pregnancy weight.
Don't rush and focus on maintaining a healthy lifestyle.

Q4. I am breastfeeding, but I am worried that my baby is losing too much weight. What should I do?

A. Rapid weight loss during breastfeeding can lead to nutritional deficiencies and affect the quality of your breast milk.

The ideal pace of weight loss while breastfeeding:
・A gradual loss of about 1-2 kg per month ・Ideally, weight should stabilize at about 2-3 kg more than before pregnancy

Causes of excessive weight loss:

1. Calorie deficiency : Breastfeeding requires approximately 500-700 kcal per day.
You may be too focused on dieting and not eating enough.

2. Lack of moisture <br>Breast milk is about 90% water.
Inadequate fluid intake can lead to both weight loss and reduced milk production.

3. Stress and lack of sleep <br>The stress of childcare and lack of sleep can cause a decrease in appetite and lead to nutritional deficiencies.

Solution:
・Aim for 2500-2700 kcal a day ・Drink at least 3 liters of water a day ・Consciously increase protein intake ・Don't strive for perfection, but rest when you can

Q5. I'm pregnant with my second child, but it's more difficult to control my weight than it was with my first child. Do you have any tips?

A. It is true that weight management tends to become more difficult during second and subsequent pregnancies.

Why weight management is difficult during your second pregnancy:

1. Changes in basal metabolism
After giving birth to your first child, your muscle mass often decreases and your basal metabolic rate drops.

2. Changes in lifestyle patterns : Lack of exercise due to caring for older children; irregular eating habits; and neglecting one's own health.

3. Age-related changes
Since you are older than your first child, your metabolism may be slower.

Tips for managing weight during your second pregnancy:

[Ideas for everyday life]
・Play in the park with your older child (for some gentle exercise)
・Make walking a habit (older children will also enjoy it)
- Think of housework as exercise

[Meal Tips]
・When eating with older children, eat the vegetables first. ・Maintain a balanced diet by preparing food in advance. ・Stop eating older children's leftovers.

[Time management tips]
・Weight your older child during their nap time ・Keep a weight record, even if it's just once a week ・Don't expect perfection, just start with what you can do

It is important to continue managing your weight within a reasonable range with the support of your partner and family.

Safe even during pregnancy! Recommended exercise menu: Light exercise methods that are effective for weight management

Safe Exercise Guide for Each Stage of Pregnancy

Is it really okay to exercise during pregnancy?

I understand this anxiety all too well.
However, it has been shown that moderate exercise not only helps with weight management during pregnancy, but also has beneficial effects on childbirth and postpartum recovery.

5 benefits of exercise during pregnancy:
・Maintaining a healthy weight gain ・Preventing gestational diabetes ・Relieving back pain and stiff shoulders ・Building up strength for childbirth ・Relieving stress and changing your mood

[Exercise during early pregnancy (0-15 weeks)]

During this time, your body undergoes drastic changes and you may experience morning sickness, so you should not push yourself too hard.

Recommended exercise:
・Light walking (15-20 minutes)
・Stretching (10-15 minutes)
Deep breathing exercises

Exercises to avoid:
・Intense aerobic exercise ・Abdominal exercise ・Sports that make it easy to lose balance

Exercise during the second trimester (16-27 weeks)

Morning sickness has subsided and this is the time when it is easiest to exercise.

Recommended exercise:
・Walking (30-40 minutes)
・Maternity swimming ・Maternity yoga ・Light strength training

[Exercises for the late stages of pregnancy (28 weeks - delivery)]

This is the time when your belly gets bigger and it becomes difficult to move.
Continue light exercise with safety as your top priority.

Recommended exercise:
・Short walks (15-25 minutes)
・Stretching exercises you can do while sitting ・Pelvic floor muscle exercises ・Breathing exercises

Easy exercises you can do at home

It's okay even if you can't go to the gym or it's difficult to go out.
Here are some exercises you can do safely at home.

[5 minutes a day: Basic stretching routine]

1. Neck and shoulder stretch (1 minute)
・Tilt your head slowly left and right ・Rotate your shoulders widely (forward and backward 5 times each)
-Pull your shoulder blades together and open your chest

2. Lower back and back stretches (2 minutes)
・Cat pose on all fours ・Twist your body left and right while sitting ・Put your hands on the wall and stretch your back

3. Leg and hip stretches (2 minutes)
・Sit cross-legged and open your hip joints ・Rotate your ankles ・Lightly massage your calves

[Light strength training (10 minutes each time) 3 times a week]

Upper body exercises:

1. Wall push-ups (2 sets of 10)
・Stand one arm's length away from the wall ・Place your hands on the wall and slowly bend and straighten your arms ・Effective for maintaining strength in the chest and arms

2. Arm raises (15 repetitions x 2 sets)
・Sit in a chair and raise both arms to your sides ・Raise them to shoulder height and slowly lower them ・Also effective in preventing stiff shoulders

Lower body exercises:

1. Chair squats (2 sets of 10)
・Sit shallowly in a chair ・Stand up by stretching your arms out in front of you ・Repeat the action of slowly sitting down

2. Heel raises (20 repetitions x 2 sets)
・Place your hands on the back of a chair ・Raise your heels and stand on your toes ・Strengthen your calf muscles and prevent swelling

[Special menu: Pelvic floor muscle exercises]

This is a very important muscle for childbirth.

Basic pelvic floor exercises:
1. Sit in a chair and stand up straight
2. Inhale and expand your stomach
3. Exhale and lift your pelvic floor muscles
4. Hold for 5 seconds and slowly release
5. Repeat this 10 times.

The trick is to tighten your muscles as if you were trying to hold in your pee.

Important points to keep in mind when exercising safely

The most important thing about exercise during pregnancy is safety.
Don't push yourself too hard, and keep listening to your body.

[Essential checks before exercise]

Health checklist:
□ Do you have a fever? □ Do you have abdominal distension? □ Do you have bleeding or abnormal secretions? □ Do you have dizziness or headaches? □ Are you drinking enough fluids?

If any of these apply to you, refrain from exercising that day.

[Danger signs during exercise]

Stop exercising immediately if you experience any of the following symptoms:

・Severe shortness of breath ・Chest pain ・Stomach bloating or pain ・Dizziness or unsteadiness ・Bleeding ・Inability to feel fetal movement

[Guidelines for exercise intensity]

Criteria for determining appropriate exercise intensity:

The basic rule is "enough to be able to have a conversation" <br>The ideal intensity is one that allows you to have a normal conversation while exercising.

Heart rate guidelines (by age)
・20s: 140-150 beats/min or less ・30s: 135-145 beats/min or less ・40s: 130-140 beats/min or less

[Tips for continuing]

1. Don't strive for perfection . It's okay if you can't do it every day.
Three times a week is effective enough.

2. Have fun doing it . Find ways to keep it fun, such as listening to your favorite music or doing it with your family.

3. Keep a record <br>Keeping a simple record of the days and details of your exercise can help motivate you to continue.

4. Consult your doctor <br>During your regular checkup, consult your doctor about exercise.

How to use apps and tools to help manage your weight How to keep track and the secret to success

5 Weight Management Apps Recommended for Pregnant Women

"It's a pain to record my weight every day..."
"I want to see the changes in a graph, but writing it by hand is a pain..."

If you are such a person, we recommend using a smartphone app.
We would like to introduce you to an easy-to-use app that specializes in weight management for pregnant women.

[Comprehensive app]

1. Ninaru
・Advice based on pregnancy week ・Weight record and graph display ・Illustrations of baby's growth ・Reliable information supervised by doctors

2. Daily Tamahiyo - Weight record with diary function - Weight gain guideline display by BMI - Consultation function for worries during pregnancy - Childbirth preparation checklist

[Weight management specialized app]

3. Asken (Pregnancy and Breastfeeding Edition)
・Dietary records and nutritional analysis ・Check the amount of nutrients you need during pregnancy ・Weight change graph ・Advice from a registered dietitian

4. MyFitnessPal
・Detailed food records ・A wide range of food databases ・Linkage with exercise records ・Customizable goal setting

[Simple record-keeping app]

5. Weight Recording - RecStyle
・Simple weight recording ・Easy-to-read graph display ・Goal setting function ・Data backup function

Tips for choosing an app:
・Easy to use and easy to continue ・Understands weight gain guidelines during pregnancy ・Data can be backed up ・Can be shared with family ・Sufficient functionality even in the free version

How to use a digital scale and app

Recently, more and more digital scales are being able to connect to smartphone apps.
This feature makes weight management even easier.

[Benefits of smart scales]

1. Automatic recording eliminates the hassle. Simply step on the scale and your weight is automatically recorded in the app. You won't forget to record anything. There are no input errors.

2. Detailed data analysis - Record not only weight but also body fat percentage and muscle mass - Easy to see long-term trends - Automatic BMI calculation

3. Family sharing function - Manage your health with your partner - Check changes during pregnancy with your family - Continue using for postpartum weight management

[Recommended smart scales]

Omron Body Composition Monitor HBF-256T
・Works with the app "OMRON connect" ・Measures seven items including weight, body fat percentage, and visceral fat ・Safe to use even during pregnancy

Tanita Inner Scan Dual RD-800
・Links with the "HealthPlanet" app ・Measures muscle mass and basal metabolic rate ・Includes a pregnancy mode

[Effective use of linked apps]

Incorporate it into your morning routine : wake up → toilet → weigh yourself. It automatically records your weight, so you can get ready for other things right away.

Check data on a weekly basis . Don't get too excited or upset about daily numbers. Check the trends for the week on the weekend. Adjust your goals for the following week as needed.

Psychological techniques to help you keep track

The hardest part about weight management is keeping it up.
We will teach you techniques for continuing that have been psychologically proven to be effective.

[4 steps to forming a habit]

Step 1: Start small . Instead of measuring every day, measure three times a week. Don't aim for perfection, just do what you can. Start by recording only your weight.

Step 2: Create a trigger . Link it to an existing habit, such as "stepping on the scale after brushing your teeth." Place the scale in an easily visible location. Use the app's reminder function.

Step 3: Set rewards.・If I continue for a week, I will buy my favorite tea. ・If I continue for a month, I will get a prenatal massage. ・If I reach my goal, I will buy one baby product.

Step 4: Make friends , record your pregnancy with your partner, exchange information with other pregnant women in the same stage, and share your records on social media (within reason).

[Mental preparation to avoid failure]

Stop being a perfectionist. Don't blame yourself if you can't measure for 2-3 days. Think, "I can just start again from today." Think that 80% is enough.

Look at trends rather than numbers . Don't get too excited or upset about daily weight gain or loss. Check trends on a weekly to monthly basis. Record changes other than weight (physical condition, mood, etc.).

Clarify your "purpose" - Regularly check why you are managing your weight - For the health of your baby - For your own health - For a safe delivery

[Tips to maintain motivation]

Visually-focused , graphs to visualize changes, countdown to goal weight, and record pregnancy progress

Positive record - Record not only your weight but also "what went well today" - Write a message to your baby - Record improvements in your health

[The ultimate secret to continuing the record]

Make the act of recording itself the goal

It's not about losing weight or getting to your ideal figure,
Your goal should be to keep recording every day (or on a regular basis).

If you continue to record your weight, you will naturally become more conscious of weight management.
This results in healthy weight gain.

The important thing is to ``keep going.''
For the health of you and your baby, continue as much as you can.