Weight Increase During Pregnancy: How Much is Healthy and When to Expect it?

06/25/2024

How Much Weight Do You Need to Gain During Pregnancy?

Several factors determine the right amount of weight you need to gain during pregnancy. Your pre-pregnancy weight gain will help you decide the amount of weight you are supposed to achieve. You can even use a pregnancy weight gain calculator in order to predict the approximate weight changes during pregnancy. Once you have got your pre-pregnancy BMI, the amount of weight you need to gain will depend on the category you fall into:

Underweight or BMI below 18.5

If you fall into this category, you will need to gain a good amount of weight to sustain a viable pregnancy. Health authorities recommend people falling into this category gain at least 28 to 40 pounds during pregnancy. This will help you and your baby to be born at optimal weight.

Normal Weight or BMI Between 18.5 to 24.9

This category is considered a good star. This is the body mass index range recommended by the doctor and specialist. During the phase of pregnancy, you will gain around 25 to 35 pounds over the period of pregnancy.

Overweight or BMI Between 25 to 30 

If you come from this category, there is no need to gain weight for your pregnancy. However, you still need to gain at least 15 to 20 pounds during pregnancy to deliver essential nourishment to your body and baby.

What is Responsible for Weight Gain During Pregnancy?

It is pretty much normal to gain weight during pregnancy. The amount of weight you will gain depends on your body type and other factors. The weight you gain during pregnancy is not associated with fat but with the baby. Please go through the below-listed breakdown of the 35 pounds, i.e., 16 kg one may gain during pregnancy.                                                                                                          

• Baby: (3.5 kilograms) 8 pounds

• Placenta: (1 to 1.5 kilograms) 2 to 3 pounds

• Amniotic fluid: (1 to 1.5 kilograms) 2 to 3 pounds

• Fat stores: (2.5 to 4 kilograms) 5 to 9 pounds

• Blood supply: 4 pounds (2 kilograms)

• Breast tissue: (1 to 1.5 kilograms) 2 to 3 pounds

• Uterus growth: (1 to 2.5 kilograms) 2 to 5 pounds

Note: The weight you gain during pregnancy may vary from one woman to another. A good amount of weight will be delivered along with your baby, and the rest will waive off slowly over time. 

What if you Gain Weight more than Ideal During Pregnancy?

Gaining weight during pregnancy is common. However, in case you have gained weight more than ideal, please work with your healthcare provider to know how to manage it. In most cases, pregnant women prefer to wait until they give birth to the baby. Make sure you don’t start addressing the gained weight during pregnancy without having a consultation with your doctor. Before suggesting anything, the doctor will measure the risks and benefits by comprehensively analyzing your health status and baby’s development.          

Before you implement any tip listed below, please get in touch with your healthcare provider to know whether it is effective for you or not:

• While eating fast food, make sure you go for something that comes with lower fat and low calories. The following fast foods are lower in fat: chicken breast sandwich with tomato and lettuce filling inside along with salad and low-fat dressing. You should completely omit the consumption of food items such as mozzarella sticks, breaded chicken patties, French fries, etc. Such fast food items will expedite your weight gain during pregnancy.

• Women who are gaining excess weight should avoid whole milk products. During pregnancy, you need a minimum of 4 servings of milk products every day. In order to cut back on calories and fat you get from milk, go for 1% or 2% skim milk. Along with this, you should prefer either low-fat or fat-free yogurts or cheese.

• Sweet and sugary drinks come with a lot of empty calories. Therefore, in order to prevent excessive weight gain during pregnancy, cut back on sweetened drinks such as iced tea, lemonade, fruit punch, soft drinks, and powdered drink mixes. Instead, choose water, mineral water, or club soda to reduce calorie intake.

• Limit or avoid adding sugar to food while cooking. Salt assists the body in retaining water, resulting in increased weight.

• You can even choose moderate exercise to burn the excess calories. However, before you start doing any exercise, please consult your doctor to know whether it is safe for you or not. Generally, swimming and walking are considered safe for pregnant women.

• Changing the process of cooking can help you limit your daily calorie intake. Rather than opting for butter or oil to fry food, which increases your calorie and fat intake, prefer cooking in healthier methods such as broiling, grilling, and boiling.

• Keep a check on fat use. The following items are rich in fats: gravy sauces, mayonnaise, regular salad dressings, sauces, sour cream, and cream cheese. Choose substitutes with lower fat.                

How to Gain Weight During Pregnancy?

Contrary to the above, some women might be suggested to gain weight during pregnancy. The following tips will ease your journey to achieve recommended weight gain:

• Try to have at least five to six meals every day during your pregnancy journey.

• Keep quick yet healthy snacks on hand. You can go for yogurt, raisins, nuts, cheese & crackers, etc.

• Use peanut butter to get around 100 calories and 7 grams of protein. Have food items such as apples, bananas, toast, or crackers with peanut butter topping.

• Get non-fat powdered milk and have it with hot cereals, scrambled eggs, and mashed potatoes.

• Try adding butter, cream, cheese, sour cream, gravy, etc. to your meal.

Sticking to the aforementioned tips will help you gain weight significantly during the pregnancy phase. However, if you don’t see any fruitful upshot, please meet your doctor. The doctor may request you undergo a few tests to find the causes hindering your weight gain journey. 

Conclusion:

Gaining weight during pregnancy is common and essential for your and your baby’s health. However, the right amount of weight you need to gain depends on several factors, especially your pre-pregnancy BMI. Therefore, have a consultation with your healthcare provider before you plan and implement anything. A single unnecessary step can be life-endangering for you and your baby. The doctor will work with you to gain the right amount of weight to ensure your and your baby's safety. Putting on too much is also not considered safe for many reasons.

FAQs: 

1. When did you start gaining weight during pregnancy?

You won’t start gaining weight soon after detecting pregnancy. In the first trimester, you may expect a weight gain between 1 to 2 kgs, followed by 0.5 per week for the rest of the pregnancy until you deliver the baby. The amount of weight you will achieve will be determined by ample factors. 

2. What is a normal weight gain trimester?

How much weight you will gain depends on your pre-pregnancy body mass index. In the first trimester of your pregnancy, you may expect a weight gain of around 1 to 5 pounds or no weight gain at all. During the second and last trimesters of your pregnancy, you might gain half or 1 pound per week only if you had a healthy weight pre-pregnancy.

3. When should I expect to gain weight during pregnancy?

If you are pregnant, you can expect a weight gain between 11.5 to 16 kgs throughout the pregnancy. However, the amount of weight you gain during pregnancy may vary from that of other pregnant women for many reasons. Most women gain around 1 to 2 kgs during the first trimester. After the first trimester, they can expect weight gain of 0.5kg every week until they give birth.                

4. How can I predict my weight gain during pregnancy?

In order to predict the amount of weight gain during pregnancy, use your pre-pregnancy weight. Have a look at the below-listed breakdown based on pre-pregnancy body mass index:

• Pre-pregnancy BMI less than 18.5: 28 to 40 pounds

• Pre-pregnancy BMI between 18.5 to 24.9: 25 to 35 pounds

• Pre-pregnancy BMI between 25 to 29.9: 15 to 25 pounds

• Pre-pregnancy BMI 30 or higher: 11 to 20 pounds