Gaining the right amount of weight supports your baby’s growth and your health during pregnancy.
Expected Weight Gain
Total healthy weight gain: 10-12.5 kg (22-26 lbs)
This is for women with normal BMI (18.5-24.9) before pregnancy.
Weight Gain by BMI
Underweight (BMI < 18.5):
- Gain 12.5-18 kg (28-40 lbs)
Normal weight (BMI 18.5-24.9):
- Gain 11.5-16 kg (25-35 lbs)
Overweight (BMI 25-29.9):
- Gain 7-11.5 kg (15-25 lbs)
Obese (BMI ≥ 30):
- Gain 5-9 kg (11-20 lbs)
Multiple pregnancy (twins):
- Gain 16.5-24.5 kg (37-54 lbs)
Where Does the Weight Go?
Your 12 kg gain breaks down approximately:
- Baby: 3-4 kg (7-8 lbs)
- Placenta: 0.5-1 kg (1-2 lbs)
- Amniotic fluid: 1 kg (2 lbs)
- Uterus growth: 1 kg (2 lbs)
- Breast tissue: 1 kg (2 lbs)
- Blood volume: 1.5-2 kg (3-4 lbs)
- Body fluids: 1.5-2 kg (3-4 lbs)
- Maternal fat stores: 2-3 kg (4-7 lbs)
Most of the weight supports your pregnancy, not permanent fat!
Weight Gain by Trimester
First Trimester (Weeks 1-12)
Expected gain: 0.5-2 kg (1-4 lbs)
- Some women lose weight due to nausea
- Minimal gain is normal
- Focus on keeping food down
- Baby is tiny and doesn’t need many extra calories yet
Second Trimester (Weeks 13-28)
Expected gain: 5-7 kg (12-15 lbs)
- About 0.5 kg (1 lb) per week
- Steady, consistent gain
- Appetite usually returns
- Baby growing rapidly
Third Trimester (Weeks 29-40)
Expected gain: 4-5 kg (9-11 lbs)
- About 0.5 kg (1 lb) per week
- May slow down in final weeks
- Baby gaining most weight now
- Some swelling adds to weight
Weight gain should be gradual and steady, not sudden.
Risks of Excessive Weight Gain
Gaining too much increases risk of:
For you:
- Gestational diabetes (GDM)
- High blood pressure
- Pre-eclampsia
- Blood clots
- Cesarean delivery
- Difficulty losing weight postpartum
- Developing type 2 diabetes later
For baby:
- Macrosomia (very large baby)
- Birth injuries
- Low blood sugar at birth
- Breathing problems
- Childhood obesity
Extra pounds are harder to lose after delivery.
Risks of Insufficient Weight Gain
Gaining too little increases risk of:
For baby:
- Low birth weight
- Preterm birth
- Developmental delays
- Feeding difficulties
- Weak immune system
For you:
- Nutrient deficiencies
- Fatigue
- Anemia
- Bone loss
Baby needs adequate nutrition to grow properly.
Monitoring Your Weight Gain
At every antenatal visit:
- You’ll be weighed
- Weight plotted on chart
- Healthcare provider monitors trend
At home (optional):
- Weigh weekly (not daily – too much variation)
- Same time of day
- Same scale
- Don’t obsess over numbers
Focus on trend, not day-to-day fluctuations.
What If You’re Gaining Too Much?
Don’t diet during pregnancy!
Instead:
- Focus on nutritious foods
- Reduce empty calories (sweets, fried foods)
- Control portion sizes
- Increase physical activity (if doctor approves)
- Stay hydrated
- Eat mindfully
Work with your healthcare provider – never restrict calories without guidance.
What If You’re Not Gaining Enough?
Strategies to increase healthy weight:
- Eat more frequent, smaller meals
- Choose calorie-dense nutritious foods
- Nuts, nut butters, avocados
- Smoothies with protein powder
- Whole milk dairy products
- Healthy fats (olive oil, coconut oil)
- Don’t skip meals
See a dietitian if struggling to gain.
Healthy Weight Gain Strategies
Eat for Quality, Not Just Quantity
You only need 300-500 extra calories daily:
- That’s just a snack or small meal
- Not “eating for two” (doubling portions)
- Focus on nutrient-dense foods
Choose Nutritious Foods
Base meals on:
- Vegetables and fruits
- Whole grains
- Lean proteins
- Healthy fats
- Dairy or calcium-rich alternatives
Limit:
- Processed foods
- Sugary drinks and desserts
- Fried foods
- Fast food
Stay Active
Regular exercise helps:
- Maintain healthy weight gain
- Improve mood and energy
- Prepare body for labor
- Make postpartum recovery easier
Aim for 30 minutes most days.
Listen to Hunger Cues
Eat when hungry, stop when satisfied:
- Don’t force feed or starve yourself
- Honor your body’s signals
- Pregnancy affects appetite
- Some days you’ll eat more, some less
Stay Hydrated
Drink 10-12 glasses water daily:
- Thirst sometimes mistaken for hunger
- Proper hydration supports healthy pregnancy
- Reduces swelling
- Prevents constipation
Sample Healthy Day
Breakfast:
- Oatmeal with berries and walnuts
- Greek yogurt
- Orange juice
Mid-Morning Snack:
- Apple with peanut butter
Lunch:
- Grilled chicken salad with vegetables
- Quinoa
- Whole grain roll
Afternoon Snack:
- Carrot sticks with hummus
- String cheese
Dinner:
- Baked salmon
- Sweet potato
- Steamed broccoli
- Brown rice
Evening Snack (if hungry):
- Whole grain crackers with avocado
Total added calories: About 400-500 over pre-pregnancy needs
Special Situations
Multiple Pregnancy (Twins, Triplets)
Need more calories and weight gain:
- Work closely with healthcare provider
- May need dietitian consultation
- Higher nutritional needs
- More frequent monitoring
Gestational Diabetes
Weight management crucial:
- Controlled carbohydrate intake
- Regular meals and snacks
- No skipping meals
- Balance weight gain with blood sugar control
Previous Eating Disorder
Special care needed:
- Discuss history with healthcare team
- May need mental health support
- Focus on baby’s health needs
- Regular counseling may help
- Support groups available
Recovery is possible. Ask for help.
Body Image During Pregnancy
Your body is doing something amazing.
Normal feelings:
- Adjustment to changing body
- Concerns about weight
- Feeling less attractive
- Anxiety about postpartum body
Helpful mindset shifts:
- Your body is growing a human!
- Every pound supports your baby
- Pregnancy is temporary
- Healthy habits serve you and baby
- Your body is strong and capable
If struggling:
- Talk to partner, friends, counselor
- Join pregnancy support groups
- Practice self-compassion
- Focus on health, not appearance
- Limit social media if triggering
After Delivery
Most women lose:
- 5-7 kg (12-15 lbs) immediately (baby, placenta, fluid)
- Additional 2-3 kg (5-7 lbs) in first week (water weight)
Returning to pre-pregnancy weight:
- Takes 6-12 months (or longer)
- Breastfeeding helps (burns 300-500 calories daily)
- Healthy eating and exercise important
- Be patient with yourself
- Every body is different
Focus on being healthy, not just losing weight.
Remember
Weight gain during pregnancy is necessary and healthy. The right amount of gain supports your baby’s growth and your health.
Focus on nourishing yourself and your baby, not the number on the scale.
Trust your body. It knows what to do.