Weight Gain in Pregnancy – All You Need to Know

Weight gain is a normal part of pregnancy, as your body grows to support the new life inside you. Many women may feel guilty, worried or overwhelmed by the amount of or lack of weight they gain during pregnancy, as well as the amount of food they are taking in. But what is normal? How much weight should you gain and is there anything that can influence the amount of weight gained during pregnancy? We will discover these common questions and many more within this article.

Why do you gain weight in pregnancy?

As your baby grows, your body grows to accommodate. Gaining weight in pregnancy is due to your body developing extra body tissue, blood and fluid. Pregnancy weight is generally distributed in the following way:

• Baby
• Placenta
• Amniotic fluid
• Uterine enlargement
• Maternal breast tissue
• Maternal blood volume
• Fluids in maternal tissue
• Maternal fat stores

Most women will gain between 11.5kg and 16kg while pregnant, but how much weight gained is determined by several factors including:

• Your BMI before pregnancy
• If you’re carrying twins
• If you experience morning sickness
• How much you eat during your pregnancy

Gaining a healthy amount of weight during pregnancy plays an important part in keeping you and your baby healthy. However, there is a right ‘balance’ to achieve when it comes to maintaining a healthy pregnancy weight. Gain too much and you’re at risk of developing gestational diabetes and complications during labour and delivery, gain too little weight and you’re at risk of delivering a premature baby along with other complications.

Normal weight gain during pregnancy

So what is a healthy, normal amount of weight to gain during pregnancy? Well, it all begins with your weight pre-pregnancy. For most women, the amount of weight they gain is determined by their pre-pregnancy BMI (body mass index). The formula for calculating your BMI is:

Your pre-pregnancy weight (in kilograms) divided by the square of your height (in meters)

So, if you weighed 68kg and are 170cm tall, your BMI calculation will be 68 / 1.7 X 1.7 = 23.5.

You can try an online calculator to easily calculate your BMI.

If you are in a healthy weight range before becoming pregnant, you should expect to gain between 11.5 and 16kg during pregnancy. Usually, 1.5kg within the first three months then 1.5-2kg in each month thereafter. If you are above the healthy weight range, then you should gain less. Women with a high BMI should gain between 7 and 11.5kg. If you are below the healthy weight range then you should aim to gain more, with women of a low BMI required to gain between 12.5 and 18kg.

Should I worry about my weight while pregnant?

Recent global studies have found that around three out of four women aren’t gaining healthy amounts of weight while pregnant, with nearly a quarter not gaining enough and almost half gaining more than the healthy amount of weight required. Being underweight or overweight during pregnancy is cause for concern since it can impact the health of you and your baby. Gaining too much weight during pregnancy can make you more at risk of the following health complications:

• Gestational diabetes
• Type 2 diabetes after pregnancy
• Pre-eclampsia
• Depression
• Difficulties during labour and birth
• Miscarriage or stillbirth
• Larger than the average baby
• The need for a caesarean birth
• The risk of your baby becoming obese later in life
• Shorter duration of or no breastfeeding

Being underweight during pregnancy can increase the risk of low birth weight for your baby and preterm birth. If you are struggling to gain weight, whether due to genetics, life factors or morning sickness, it’s important to speak to your doctor as well as get a referral to a dietitian who can help you choose a nutritious meal plan to support weight gain during your pregnancy. If you find that you are above the normal weight range, then small, healthy changes to your diet are recommended. Your doctor or dietitian may recommend eliminating high-fat and high-sugar foods from your diet and refer you to a light exercise program during pregnancy.

Why am I gaining weight so fast during pregnancy?

While BMI is a good guide to go off, other factors can influence the weight you gain during pregnancy. These include your genetics, metabolism, activity level and more. If you find you’re gaining weight fast during pregnancy, you may be surprised to find that this weight gain is in fact, completely normal. For most women, weight gain during pregnancy varies depending on what stage you’re at.

First trimester

During your first trimester (weeks 1-12) your baby is still tiny, and you shouldn’t gain more than 1-1.5kg. However, if you’re suffering from morning sickness then you may not gain any weight. This is normal, and your weight should pick up when the sickness subsides.

Second trimester

As baby begins to grow, your weight should pick up also. In your second trimester, expect to gain around 6kg.

Third trimester

Baby is getting big now, and you will find that your weight begins to taper off. Expect to gain an additional 4.5kg during this time. Some women will find that their weight will hold steady or even drop during the ninth month as tighter abdominal walls may suppress appetite.

If you find yourself gaining more weight than the above guide, it’s important to visit your doctor to ensure you’re hitting the healthy limit. However, not all excess weight gain during pregnancy is cause for concern. For women carrying twins, weight gain will be higher. The above is just a guide, and you should always consult a medical professional and keep your regular doctor appointments to monitor your progress.

Managing your weight during pregnancy

You may have heard the term ‘eating for two’ when referring to a pregnant woman’s eating habits. However, you aren’t eating for two adults so it’s important not to double your calorie intake during pregnancy! You only need to be eating an additional 200-300 calories per day starting from your third trimester.

Healthy additional meal choices should include things like a bowl of muesli with a sliced apple, a boiled egg and a slice of wholemeal toast, low-fat yoghurt with six almonds, or multigrain toast with baked beans. Healthy eating will help you to keep weight within a healthy range during pregnancy, making pregnancy, labour & birth safer, and weight loss after birth easier.

Exercise is also important during pregnancy, and you should aim to complete 30 minutes of physical activity every day. This can include a brisk walk, swimming, a game of tennis, yoga or whatever you and your doctor have deemed safe and beneficial while you are pregnant.

It’s important to note that weight gain during pregnancy is normal, and you shouldn’t go on a radical diet program during this time. Maintaining light regular exercise and small yet frequent nutritious meals throughout the day is enough to manage your pregnancy weight and ensure you’re getting all the nutrients you and your baby needs. Remember, gaining too much or not enough weight during pregnancy can have implications on you and your baby’s health. If you have any concerns about how much weight you’re gaining or not gaining during pregnancy, discuss with your doctor.

Choosing the best for your child when it comes to nutrition is essential. The right nutrition will help your child grow and aid in their learning & development. Check out our full range of organic infant food or find your local stockist today.

About the author