How many calories? I am so confused!

[time4another]

Ok so I'm due in mid/late September...I had lost 50Lbs a two years ago by changing my eating habits. Mainly I did this by watching what I ate (everything that passed my lips) and going to the gym. I really would like to be on top of my calories (in a good, non obsessive way) still. I had layed off for the Holidays.

I'm confused by a couple things...
#1. Should I eat to my BMR (ie; what my body needs to maintain its weight, based on activity level currently thats just over 2400 according to fitday.com) in the first tri? See, I had been eating about 500cal or so below it (normal) so eating to my BMR would be eating alot more than usual.

#2. Should I add a snack, or small meal if I workout? To make up for those calories I just burned.

#3. Exactly how much more am I gonna need in trimesters 2 & 3?

I have to eat this way otherwise I get out of control (and how I weighed just over 200Lbs a couple years ago). I understand that some may not but that's me. I can't seem to find anything specific about this on the net...

Help ME!

Heather

[Jish]

It is typically 300 calories over what you need to maintain your healthy weight. If you are low on calories because you have been trying to lose a few more pounds before getting pregnant, you might want to add that 300 calories in the first trimester and see what happens. In the first tri, the extra calories aren't as crucial as they will be later. If you have a hard time gaining weight on that, add more, but do it all with a doctor/midwife overseeing.

[L'lee]

First, congrats on losing 50 pounds!! AND on getting regular exercise! That's an awesome achievment, and I can see why you don't want to gain that back! My sister lost almost 100 pounds before getting pregnant, gained 70 during her pregnancy, and has had a lot of trouble getting motivated to lose it again, so I understand that your fear is very real. I think our bodies will accept the weight that we lost back again a lot easier than it will for people who have not had to struggle with weight loss. I lost 20 pounds myself before getting pregnant, but at week 22 I have gained most of it back again. :D

On the other hand, it is best for your baby for you to gain weight while you are pregnant, and if you gain it slowly and deliberately you should be fine. You should expect to gain at least 25 pounds (you can aim for 15, but don't try to slow it down if you go over), and you can find lots of sources that will tell you how this weight is distributed (baby, placenta, extra maternal blood, necessary fat stores, etc.)

I also use fitday (was able to find the best prenatal vitamin for me, based on my vitamin/mineral data!). What I did that worked out pretty well, was to eat to maintain during the first trimester - starting with my estimated BMR and keeping an eye on my weight and aiming to gain 3-4 pounds during the first trimester helped me to determine my personal BMR (2000-2200 + any exercise) - and then to increase that by 250-300 calories a day (as recc by my MW) in the second and third trimester (and it might be worth noting that you use 500 extra calories while breastfeeding full time, though you can cut back to your BMR at that point to lose some weight, just don't cut more than that or I think your body will go into "starvation mode" and that would be bad for your baby.) I did have a setback over the holidays, when I gained 10 pounds in 2 weeks (after only gaining 7 in the first 18 weeks :( ), but aside from that I think this has worked pretty well. I am not currently tracking my foods, but I pretty much have a "system" at this point, so I know what I can and should eat, mostly have to keep an eye on the dinners and treats. It's kind of nice to be able to eat more than I could before, so I try to think of it that way instead of as an opportunity to go crazy eating a TON.

Also, I had a lot of trouble maintaining my exercise intensity level during my first trimester. If you can maintain what you are doing, all the power to you, and your baby will be healthier for it! It may be a struggle, though, and I'm sure you know to adjust your calories to account for the exercise you are getting.

Hope this helps, and good luck to you!

[SoCalGirl]

Your midwife or OB might be able to recommend a nutrionist you could talk to...I know my midwife offered to send me to one if I wanted when she found out I'm vegetarian. Then she asked how long I've been vegetarian (over 10 years) and she said, "Oh, well, you probably know what you're doing then!"

I've also heard the 300 calories a day recommendation for how much extra to eat.

[grace's voice]

300 calories a day is standard, as others have said.

I think it's amazing you lost the weight and just wanted to congratulate you one that! That is so awesome, I know how hard it can be to change your lifestyle like that. Now that you have changed your lifestyle and have adapted healthy eating and exercising habits I really think you'll be find in pregnancy. You'll notice as time goes on you'll be hungry a lot more. If you're hungry, eat! Its pretty simple. Just make sure you're eating small, protein based snacks EVERY 2 hours. You won't gain excessive weight by eating often, it's actually a healthy habit, pregnant or not. Don't count the pounds as they come one. It will come off after the baby is born. Yes, you're body will likely change in several ways, but you will be able to lose any excess weight you put on. Your body will store fat for lactation reserves until your baby is about a year old. That will come off too if you keep up your good habits, and I know you will. Make sure you're eating at least 80 grams of protein a day and lots of veggies (leafy greens as well as colored veggies). You'll be fine, just keep up what you're already doing.