Weight Gain During Pregnancy: What To Expect & How To Stay Healthy

Pregnancy is a remarkable time for any woman as she prepares to welcome a new life into the world. As with any major life event, there are many changes to expect during pregnancy, including physical and emotional changes. One aspect of pregnancy that can cause worry and anxiety for many women is weight gain.

While it is essential to gain weight during pregnancy to support the baby’s growth and development, it is equally important to ensure that weight gain is within the healthy range. Understanding the recommended weight gain during pregnancy and how to achieve it through healthy means is important for any expecting mother to reduce the risk of complications during pregnancy and deliver a healthy baby.

Excessive weight gain during pregnancy can lead to complications such as gestational diabetes, hypertension, and preeclampsia, while insufficient weight gain can result in low birth weight or premature birth. By maintaining a healthy weight throughout pregnancy, women can reduce their risk of developing these complications and improve their chances of delivering a healthy baby.

It is important to note that the recommended amount of weight gain during pregnancy varies depending on the woman’s pre-pregnancy weight and body mass index (BMI). According to the American College of Obstetricians and Gynecologists (ACOG), women with a BMI in the normal range (18.5 to 24.9) should gain 25 to 35 pounds during pregnancy. Women who are underweight (BMI less than 18.5) should aim to gain 28 to 40 pounds, while those who are overweight (BMI 25 to 29.9) should aim to gain 15 to 25 pounds. Women who are obese (BMI greater than 30) should aim to gain 11 to 20 pounds.

Weight gain during pregnancy typically occurs gradually throughout the three trimesters. During the first 12 weeks of pregnancy– the first trimester–, most women gain only a few pounds as the baby is still small, and the body is undergoing significant changes. During the second trimester, the baby’s growth accelerates, and weight gain typically increases to around 1-2 pounds per week. By the third trimester, the baby has become much larger, and the mother’s body is preparing for delivery, resulting in a weight gain of around 1-2 pounds per week on average.

It is important to note that these are general guidelines, and each woman’s situation may be different. Factors such as age, height, and overall health may also play a role in determining the appropriate amount of weight gain during pregnancy. It is always best to consult with your healthcare provider to determine what is right for you.

Please refer to weight gain recommendations below from the CDC.

Eating a healthy and balanced diet during pregnancy will help meet the recommended weight gain and promote a healthy pregnancy. Eating a variety of nutrient-dense foods such as fruits, vegetables, lean protein sources, whole grains, and low-fat dairy products can help ensure that pregnant women and their developing babies get the necessary vitamins, minerals, and nutrients for optimal health. It is also essential to limit or avoid highly processed, sugary, and fatty foods, as they can contribute to excessive weight gain and lead to health complications.

To meet the increased calorie needs during pregnancy, it is recommended that pregnant women consume an additional 300-500 calories per day. This can be achieved by incorporating nutrient-dense foods into small meals and snacks, such as adding avocado or nut butter to toast, snacking on Greek yogurt with fruit, or having a smoothie with protein powder and greens. It is important to listen to your body’s hunger cues and avoid restricting calories or dieting during pregnancy.

Planning meals and snacks in advance and eating small, frequent meals throughout the day can also help manage hunger and prevent overeating. In some cases, a registered dietitian may be consulted to develop a personalized meal plan to meet individual nutritional needs during pregnancy.

While it may be common to not feel hungry during the early stages of pregnancy, it’s important to make sure that you are getting enough nutrients to support your growing baby. This is because of hormone changes in the body. Later in pregnancy, it may be hard to eat because your stomach has less room between your baby and your lungs.

Eating small, frequent meals throughout the day can help manage feelings of nausea and prevent overeating. If you are struggling with loss of appetite or nausea, try eating bland, easy-to-digest foods such as crackers, toast, or chicken broth. Additionally, staying hydrated is essential during pregnancy, so be sure to drink plenty of water and other fluids throughout the day.

If you do not gain enough weight during pregnancy, your baby may be at risk of being born too small. Babies that are born weighing less than 5.5 pounds may have difficulty regulating their body temperature, feeding, and breathing. These babies are also at risk of developing infections, anemia, and other health problems. In some cases, low birth weight babies may also have developmental delays, learning disabilities, and behavioral problems.

In addition to these risks, not gaining enough weight can also increase the likelihood of preterm labor and delivery. When a baby is born before 37 weeks of gestation, it may not be fully developed and may require medical interventions to help them breathe, eat, and maintain their body temperature. Preterm babies are also at risk of having long-term health problems, such as developmental delays, respiratory problems, and vision or hearing impairments.

Furthermore, it can impact the mother’s health, leading to fatigue, weakness, and an increased risk of infections. Inadequate weight gain can also affect the mother’s postpartum recovery, making it more difficult for her to heal and care for her newborn.

One of the significant risks of excessive weight gain during pregnancy is the increased likelihood of needing a cesarean birth. This is because excessive weight gain can lead to a larger baby and a bigger abdomen, making it harder for the baby to pass through the birth canal. Additionally, women who gain too much weight during pregnancy have a higher risk of developing elevated blood pressure and gestational diabetes, which can have severe health implications for both the mother and the baby.

Furthermore, the effects of excessive weight gain during pregnancy can extend beyond the immediate postpartum period. Studies have shown that children born to mothers who gained excessive weight during pregnancy have a higher risk of obesity and other health problems later in life. This highlights the importance of healthy weight gain during pregnancy not just for the immediate health of the mother and baby, but also for their long-term health.

Obesity and excess weight can cause significant problems during pregnancy, affecting both the mother and the baby. Being overweight or obese can increase the risk of various health complications that can have long-term consequences.

One of the most common health problems associated with excess weight during pregnancy is high blood pressure. High blood pressure can lead to preeclampsia, a condition that can cause complications such as premature birth or low birth weight. Another significant risk associated with excess weight during pregnancy is gestational diabetes. This type of diabetes develops during pregnancy and can cause various health problems for both the mother and the baby. It can increase the risk of high blood pressure, preterm labor, and cesarean delivery.

Excess weight during pregnancy can also increase the risk of a larger than normal fetus, also known as macrosomia. Macrosomia can make vaginal delivery difficult and increase the risk of injury to the baby during delivery. In some cases, a cesarean section may be necessary to deliver the baby safely. Birth defects are also more common in babies born to mothers who are overweight or obese. Neural tube defects (NTDs) such as spina bifida and anencephaly are among the most common birth defects associated with maternal obesity. These defects occur during the first few weeks of pregnancy when the neural tube fails to close properly. It is essential to maintain a healthy weight during pregnancy to reduce the risk of these complications.