Pregnancy Weight Gain
General Recommendations for Weight Gain During Pregnancy
Healthy weight gain in pregnancy varies for each person. How much to gain depends on your weight and body mass index (BMI) before pregnancy, along with your overall health and the baby’s health. Below is a table of typical weight gain goals based on BMI before pregnancy:
| Pre-pregnancy BMI | Suggested Total Gain |
|---|---|
| Below 18.5 (Underweight) | 28–40 pounds (13–18 kg) |
| 18.5–24.9 (Normal) | 25–35 pounds (11–16 kg) |
| 25–29.9 (Overweight) | 15–25 pounds (7–11 kg) |
| 30 or higher (Obese) | 11–20 pounds (5–9 kg) |
These are general guidelines. It is best to follow a plan made with a health care provider at each step of pregnancy.
Weight Gain with Twins or More
Carrying two or more babies usually means you need to gain more weight. Your body supports extra baby growth and changes for more than one baby. Here’s a simple breakdown for twins:
| Pre-pregnancy BMI | Suggested Total Gain |
|---|---|
| Below 18.5 (Underweight) | 50–62 pounds (23–28 kg) |
| 18.5–24.9 (Normal) | 37–54 pounds (17–25 kg) |
| 25–29.9 (Overweight) | 31–50 pounds (14–23 kg) |
| 30 or higher (Obese) | 25–42 pounds (11–19 kg) |
Higher weight targets help lower the chances of early birth and low birth weight with multiples. Every pregnancy is unique, so following advice from your health professional is important.
Safe Weight Gain for People Who Are Overweight
People who start pregnancy overweight face higher risks for issues like diabetes during pregnancy, high blood pressure, early birth, and cesarean delivery. Managing weight gain helps lower these risks. For those with a BMI of 25 or higher, less weight gain is suggested:
- BMI 25–29.9: Gain about 15–25 pounds (7–11 kg).
- BMI 30 or more: Gain about 11–20 pounds (5–9 kg).
Sometimes, gaining even less may be safe, but always talk with your health care provider. Eating balanced meals and staying active (if approved) are important for managing weight.
Healthy Weight Gain for Those Who Are Underweight
People with a BMI below 18.5 before pregnancy often need to gain more weight. Gaining enough lowers the risk of early birth and low birth weight for the baby. The typical advice is to gain 28–40 pounds (13–18 kg) during pregnancy.
Eating regular, healthy meals from all food groups—fruits, vegetables, whole grains, low-fat dairy, and lean proteins—helps meet these goals. Tracking progress at each prenatal visit helps keep things on track.
Consequences of Gaining Too Much
Gaining more weight than needed can cause problems for both mother and baby. Babies may grow larger than normal, making birth harder and raising the risk of shoulder problems during delivery. There’s also a higher chance of needing a cesarean delivery.
Extra weight may be hard to lose after birth and can lead to long-term health issues. Managing weight with mindful eating and regular activity helps avoid these problems.
Distribution of Weight Gained in Pregnancy
Pregnancy weight is not just about the baby. The body changes in many ways. Here’s where the weight usually goes:
- Baby: 7–8 pounds (3–3.6 kg)
- Breasts: 1–3 pounds (0.5–1.4 kg)
- Uterus: 2 pounds (0.9 kg)
- Placenta: 1.5 pounds (0.7 kg)
- Amniotic Fluid: 2 pounds (0.9 kg)
- Blood: 3–4 pounds (1.4–1.8 kg)
- Fluid: 2–3 pounds (0.9–1.4 kg)
- Fat Stores: 6–8 pounds (2.7–3.6 kg) for energy and breastfeeding
These changes support the baby’s growth and health and prepare your body for labor and feeding after the baby arrives.
How to Add Weight Gradually and Safely
How much weight to gain and when to gain it can vary through each trimester.
- First Trimester: Most people gain about 1–4 pounds (0.5–1.8 kg). If you have morning sickness, you may gain less.
- Second and Third Trimesters: Weight gain speeds up. Those with a healthy starting BMI gain about 1 pound (0.5 kg) per week. Those who are overweight or obese may gain less per week, as advised by their care provider.
Examples of Healthy Food Choices
- Add fresh fruit to breakfast cereal.
- Snack on yogurt or a handful of nuts.
- Choose whole-grain breads and pasta.
- Drink extra milk or try a serving of cheese.
Small changes, like an extra 300 calories a day, make a big difference. This can be as simple as half a sandwich and a glass of low-fat milk.
The Role of Your Health Care Provider
A health professional tracks your weight gain at every visit. They offer advice and help set healthy goals. If concerns come up, they might:
- Suggest meal plans or special recipes.
- Offer tips on keeping active, such as swimming or walking.
- Recommend ways to boost calories for those who need to gain more.
- Guide those gaining too much on how to slow down weight gain.
Most pregnant people can do at least 30 minutes of moderate activity most days, with approval from their provider. Exercise doesn’t have to be intense—a walk outside or a dip in a pool helps. Keeping up with prenatal visits helps you stay on track. Open conversations with your health professional help you set a clear plan for a healthy pregnancy and baby.
Key Points to Remember
- Every pregnancy is different.
- Good nutrition and safe exercise are important.
- Tracking weight helps catch problems early.
- Support from a professional, family, or friends can make healthy changes easier.
