Pregnancy Weight Gain: What’s Normal and How to Stay Healthy

Gaining weight during pregnancy is natural and essential for your baby's growth and development. Understanding healthy weight gain ranges, what to expect in each trimester, and how to nourish yourself can make this part of pregnancy easier and more reassuring.

How Much Weight Should You Gain During Pregnancy?

The recommended amount of weight to gain during pregnancy depends on your pre-pregnancy body mass index (BMI):

• Underweight (BMI < 18.5): 28–40 pounds
• Normal weight (BMI 18.5–24.9): 25–35 pounds
• Overweight (BMI 25–29.9): 15–25 pounds
• Obese (BMI ≥ 30): 11–20 pounds

These are general guidelines. Your healthcare provider can provide specific recommendations based on your individual health and pregnancy needs​.

Weight Gain by Trimester

Each trimester has its own expected range for weight gain, which aligns with your baby’s developmental needs.

First Trimester (Weeks 1–12)

In the first trimester, weight gain tends to be modest, typically about 1–5 pounds overall. Some women may gain less due to nausea or morning sickness, and that’s usually okay as long as you can keep some nutritious foods down. Focus on light, easy-to-digest meals, and don’t stress if you’re struggling to eat much early on​.

Second Trimester (Weeks 13–26)

This is when the bulk of your pregnancy weight gain will likely occur, usually about 1 pound per week. Your baby is growing more rapidly, so aim to meet your nutritional needs with healthy, balanced meals that include proteins, whole grains, healthy fats, and plenty of fruits and vegetables​.

Third Trimester (Weeks 27–40)

In the final trimester, the rate of weight gain may continue at about 1 pound per week or slightly less as your baby completes its final growth phase. Most of the weight gain here is due to the baby’s growth, as well as your body’s increased blood volume, amniotic fluid, and other supportive tissues.

Where Does the Weight Go?

Pregnancy weight gain isn’t just about the baby. Here’s a breakdown of how those extra pounds contribute to a healthy pregnancy:

• Baby: 7–8 pounds
• Placenta: 1.5 pounds
• Amniotic fluid: 2 pounds
• Breast tissue: 1–3 pounds
• Blood supply: 3–4 pounds
• Stored fat for breastfeeding and energy: 6–8 pounds
• Uterus growth: 2 pounds

These figures show how each part of the body is supporting pregnancy and preparing for birth and postpartum recovery​.

Tips for Healthy Pregnancy Weight Gain

1. Prioritize Nutrient-Dense Foods

Aim to get essential nutrients from whole foods like leafy greens, lean proteins, whole grains, and dairy. These foods provide energy without excessive calories and contribute to your baby’s growth.

2. Eat Smaller, Frequent Meals

As your baby grows, you may feel fuller more quickly. Eating smaller, frequent meals can help with digestion and keep your energy up.

3. Stay Active

Gentle exercise like walking, swimming, and prenatal yoga can support your physical and emotional health, and can also help regulate weight gain. Always check with your healthcare provider before starting a new workout routine​.

4. Stay Hydrated

Proper hydration supports your body’s increased blood flow and can prevent overeating, as thirst is sometimes mistaken for hunger.

What if You’re Gaining Too Much or Too Little?

Every pregnancy is unique, and weight gain varies widely. If you’re concerned about your weight gain, speak with your healthcare provider. They may suggest adjustments to your eating habits, activity level, or additional supplements to keep you on track. Remember that weight gain is just one part of pregnancy health, and your care team is there to support you through it.

Final Thoughts

Gaining weight during pregnancy is a natural and healthy part of the process. By nourishing yourself with balanced meals, staying active, and following your healthcare provider’s guidance, you’re supporting both your health and your baby’s. Embrace this special journey—each pound has a purpose, helping to nurture and sustain new life!