If stress about weight gain is detracting from the excitement you feel about pregnancy, you’re not alone. Unfortunately, it’s a common source of anxiety for many expecting mamas.
The truth is that weight gain in pregnancy is complex, and it’s not something you can fully control. However, it’s helpful to know what you can expect, as well as how to best honor your health.
I’m here to take the pressure away—to let you know what’s normal, what’s not, and what you should actually expect. Rather than giving you outdated and vague numbers, we’ll dive into the nuance and discuss what pregnancy weight gain looks like for you as an individual.
Why You’re Supposed to Gain Weight (and Fat) During Pregnancy
Weight is a sensitive topic for many of us and it can be challenging to consider this aspect of pregnancy. However, weight gain during pregnancy is natural and healthy. It benefits both you and your growing baby. Your body is designed to gain weight during this season- and for good reason.
Many components contribute to pregnancy weight gain, and there are many variations of “normal.” Here’s where that weight gain typically comes from:
- Baby: 7-8 lbs
- Fat stores: 6-8+ lbs
- Increased blood volume: 3-4 lbs
- Growing uterus: 2 lbs
- Placenta: 2 lbs
- Amniotic fluid: 2-3 lbs
- Breast tissue: 1-3 lbs
- Increased fluids: 2-3 lbs
These biological changes are necessary for the baby’s development and maternal health.
It’s a common misconception that only the baby and nearby organs should account for weight gain. But fat stores are essential, too.
These fat stores provide energy, regulate baby’s temperature, and support brain and organ development—not just during pregnancy, but into postpartum and breastfeeding, too.
Standard Weight Gain Recommendations and Why They Fall Short
IOM Guidelines Based on BMI
The Institute of Medicine (IOM) provides weight gain guidelines during pregnancy based on pre-pregnancy BMI. These are the numbers many providers still use as a reference when evaluating your weight gain in pregnancy. You may be familiar with them:
- Underweight (BMI < 18.5): 28-40 lbs
- Normal weight (BMI 18.5-24.9): 25-35 lbs
- Overweight (BMI 25-29.9): 15-25 lbs
- Obese (BMI ≥ 30): 11-20 lbs
Why BMI Isn’t a Reliable Indicator of Health
BMI is an outdated and oversimplified measure of health. It doesn’t account for muscle mass, metabolic health, genetics, lifestyle, or actual health behaviors. This can result in misclassification and unnecessary anxiety.
Every woman’s body is different. What’s “healthy” for one person may not be the same for another—even if their BMI is identical. That’s a big problem, especially in pregnancy, when weight gain can vary so widely from person to person.
Despite advancements in our understanding of health and nutrition, these numbers are still commonly used in clinical settings as a reference point. While these ranges might help with large-scale research, they’re often harmful at the individual level.
They can lead to unnecessary stress or guilt, encourage restrictive behaviors, and can distract from the body’s ability to eat intuitively. And for many women, these numbers create stress, guilt, or pressure to restrict—ultimately making it harder to trust their bodies and eat intuitively.
Why Weight Isn’t a Full Picture of Health
Focusing solely on weight oversimplifies health. It ignores the complex mix of genetics, lifestyle, and individual circumstances that truly shape your well-being.
You simply cannot tell how healthy or unhealthy someone is by looking at their weight, BMI, or any other single piece of data. Especially in pregnancy, weight does not tell the full story.
Health includes your physical, mental, emotional, and even spiritual well-being. It’s better assessed by looking at things like family and medical history, lab work, stress levels, sleep, activity, and how you’re actually nourishing yourself.
Looking at the whole picture offers a far more accurate view of your health during pregnancy and beyond.
What Impacts Pregnancy Weight Gain (And How to Know What’s Right for You)
There is no magic, one-size-fits-all formula for how much weight you should gain during pregnancy.
Genetics and lifestyle play a big role. Looking at how other women in your family responded to pregnancy might offer clues—but even then, your experience may be different. And even your own pregnancies can look totally different. Mine definitely did.
See why it’s tricky to pin down an exact number?
There is a healthy range for you—but it may not match a chart, a BMI category, or anyone else’s. Factors like genetics, hormones, lifestyle, activity level, health conditions, and even fluid retention all play a role.
Pregnancy Weight Gain Isn’t Entirely In Your Control (And That’s Okay!)
Many women blame themselves for gaining “too much” weight, even when doing everything right. Genetics and hormones play a huge role. You can’t fully control your body’s blueprint. You’re not going to out-will biology—and you’re not doing anything wrong.
The Pregnancy Weight Gain Timeline Is Highly Variable
Another common misconception is that weight gain should follow a neat, predictable schedule. Some believe pregnancy weight gain should be steady across trimesters or weeks, but this is rarely the case.
It varies greatly from person to person and pregnancy to pregnancy. Some women gain steadily, others in spurts.
Some women lose weight early on due to nausea, while others gain right away. Weight gain may spike during growth spurts or baby development phases. All patterns can be normal.
How to Know If You’re Gaining the Right Amount of Weight for Your Pregnancy
Rather than fixating on a weight gain chart, check in with your body and health care provider to ensure your pregnancy is progressing in a healthy way. Instead of focusing on the scale, pay attention to:
- Lab work
- Baby’s growth
- Your energy and how you feel
- Hunger/fullness cues
When your body doesn’t get enough nourishment, it pulls from its own stores to support your baby—which can leave you feeling depleted. Here are some signs you might not be eating enough:
Signs of Undereating:
- Fatigue
- Irritability
- Dizziness or lightheadedness
- Trouble concentrating
On the other hand, it’s also important to avoid overeating in pregnancy. This can cause you to gain more weight than is comfortable, or cause blood sugar concerns. Here are some signs you may be eating too much:
Signs of Overeating:
- Bloating or discomfort
- Excessive fullness
- Energy slump
- Emotional guilt or shame
Your body usually gives clues if you’re gaining too much or too little. If you notice rapid weight gain along with swelling, it’s worth bringing up with your provider, as this may indicate other issues.
Do You Need to Monitor Weight Gain for a Healthy Pregnancy?
You’ll be weighed at most OB visits as part of standard care, but you don’t have to track your weight yourself—particularly if it causes stress or anxiety.
For many women, tracking weight can be triggering—especially if you’ve experienced body image struggles or disordered eating in the past.
If seeing the number on the scale negatively affects your mental or emotional well-being, you have every right to opt out.
Talk with your provider about your preferences—they can weigh you facing backward or note not to share the number. You’ll still get the care you need, without the added stress.
How to Eat for Healthy Weight Gain During Pregnancy
Why Consistent Eating Matters
Restricting food or skipping meals might seem like a way to control weight, but it often backfires. This can lead to intense cravings, overeating, and emotional stress as your body reacts to food deprivation. Skipping meals can disrupt blood sugar levels, metabolism, and may trigger binge eating.
When you eat regularly, your body feels safe and satisfied. This prevents it from panicking and sending strong hunger signals or slowing metabolism. Regular meals and snacks are essential for supporting healthy weight gain and keeping blood sugar levels balanced
For more information on cravings during pregnancy, you can check out this blog post, or for a deeper dive into blood sugar balance, read this one.
How to Tune Into What Your Body Needs
The quantity of food you eat should be based on your body’s changing needs to support both you and your baby. These needs can change from day to day. Some days you’ll feel ravenous, while others you might not feel as hungry. That’s completely normal!
Focus on listening to your body’s signals, not the number on the scale or a chart. If you feel disconnected from your hunger cues, it might be helpful to rebuild that awareness. Eat slowly and without distractions, paying close attention to how the food makes you feel.
Where Intuitive Eating Meets Prenatal Nutrition
Intuitive eating and nutrition science work together to support your well-being. Nutritional principles help you better interpret your body’s cues, guiding you to make choices that support both physical and emotional health.
By understanding your needs and listening to your body, you can have a more empowered and enjoyable pregnancy. When you trust your body to communicate its needs, you can let go of the worry about what you ‘should’ be eating and instead focus on what feels right for you.
What To Focus On Instead for Your Healthiest Pregnancy
- Eat Consistently and Tune In to Your Body’s Cues
Focus on how you feel before, during, and after eating. Eating consistently—about every 3-4 hours—helps prevent dips in energy and cravings. Avoid skipping meals to support balanced blood sugar and overall well-being. - Prioritize Protein at Every Meal and Snack
Protein is essential for both you and your baby. Aim to include it in every meal and snack to support growth and prevent hunger spikes. (For more on this, check out my blog on protein during pregnancy.) - Stay Hydrated
Hydration is key during pregnancy. Drink plenty of water throughout the day and consider electrolyte-rich drinks to maintain balance and support hydration. (Learn more in my electrolyte blog.) - Limit Stress
Managing stress is crucial for your health and the health of your baby. Look for ways to reduce stress through relaxation techniques, exercise or gentle movement, breathing exercises, or spending time with loved ones. - Prioritize Sleep and Support Your Circadian Rhythm
Quality sleep and a consistent sleep routine are vital during pregnancy. Prioritize good sleep hygiene to ensure both you and your baby get the rest needed for growth and recovery. - Gentle Movement You Enjoy
Regular movement, such as walking or yoga, can help maintain energy levels, reduce stress, and support your physical health. Find activities you enjoy that make you feel good. - Seek Emotional and Mental Health Support
Pregnancy can bring up a range of emotions. Don’t hesitate to reach out for support, whether through counseling, a support group, or talking with friends and family.
Key Takeaways
Pregnancy weight gain can be a source of stress for many women, but it’s important to understand that it is complex and not entirely within your control. While guidelines often use BMI to assess weight gain, these numbers are outdated and oversimplify health.
Every woman’s experience is different, and factors like genetics, hormones, and lifestyle play a significant role in determining healthy weight gain during pregnancy. The key is to focus on your body’s cues rather than the scale, as what’s considered “normal” weight gain can vary greatly from person to person.
To support healthy weight gain, it’s crucial to eat consistently, prioritize protein at every meal and snack, and stay hydrated. Listening to your body’s hunger cues and eating in a way that feels nourishing can help you maintain a healthy balance.
It’s also essential to manage stress, get quality sleep, stay active with gentle movement you enjoy, and seek emotional support when needed. By focusing on whole-body health and not obsessing over weight, you can navigate pregnancy with a sense of confidence about your health.
FAQs About Pregnancy Weight Gain
How much weight should I gain during pregnancy?
The amount of weight gain varies for each person. It’s important to focus on overall health, baby growDiscuss with your provider if you’re concerned about your weight gain.
Why am I gaining so much weight so fast during pregnancy?
Weight gain often comes in spurts. Factors like baby growth, fluid retention, digestion, and hormonal changes can all play a role. It’s normal for weight gain to fluctuate during pregnancy.
Is it normal to gain all my weight in the third trimester?
Yes! Some women gain more weight early on, while others gain more in the third trimester. Both patterns are normal.
What if I gain more than my doctor recommends?
If you’re gaining more than the recommended amount, talk to your provider about your concerns. However, don’t panic—consider the full picture: baby’s growth, lab results, and how you’re feeling overall.
How do I know I’m gaining the right amount for my body?
Focus on health indicators like your energy levels, lab results, hunger/fullness cues, and your baby’s growth. These are better markers than the scale alone.
Can I diet during pregnancy?
No. Pregnancy is no time for intentional weight loss or restriction. Focus on nourishing your body with balanced, nutrient-dense foods for both you and your baby.
Will skipping meals help me manage weight gain?
No. Skipping meals can backfire by disrupting your metabolism and energy levels, and it can lead to overeating later. Regular meals and snacks are key for steady, healthy weight gain.
Does gaining too much weight hurt the baby?
Excessive weight gain can increase risks for both you and your baby in some cases, but one number on the scale doesn’t tell the whole story. It’s about the overall pattern and context.What if I’m not gaining enough weight during pregnancy?
If you’re eating well and your baby is growing normally, it may simply be your individual pattern. However, it’s always a good idea to check in with your provider to make sure everything is on track.