Contents
Introduction
We don’t talk about it enough. Yes, pregnancy is often wrapped in comments like “you’re glowing!” or “wow, you don’t even look six months pregnant!” – as if body changes are something to praise only when they stay small. And even when we know, on an intellectual level, that growing and gaining weight in pregnancy is healthy and necessary, actually seeing our bodies change can still feel uncomfortable. It’s hard to reconcile those changes in a culture that holds smaller bodies as the ideal.
Healthy weight gain during pregnancy isn’t just expected – it’s an important marker that supports the well-being of both mom and baby. Providers look not only at how much weight is gained but also the pace of that gain throughout each trimester. And while every pregnancy is unique, there are evidence-based guidelines that help us understand what “healthy” can look like.
This guide walks you through the current standards for weight gain in pregnancy, why they matter, and the nutrition and lifestyle factors that support a healthy, nourishing journey – during pregnancy and beyond.
Understanding Healthy Weight Gain
The Institute of Medicine (IOM) provides widely used guidelines to help determine a healthy range of weight gain during pregnancy. These ranges are based on your pre-pregnancy BMI, since body size and nutritional needs vary from person to person.
For a singleton pregnancy:
BMI < 18.5:
- Recommended total gain: 28–40 lbs (12.5–18 kg)
- Average pace in 2nd & 3rd trimesters: ~1 lb/week (0.45 kg/week)
BMI 18.5–24.9:
- Recommended total gain: 25–35 lbs (11.5–16 kg)
- Average pace: ~1 lb/week (0.45 kg/week)
BMI 25–29.9:
- Recommended total gain: 15–25 lbs (7–11.5 kg)
- Average pace: ~0.6 lb/week (0.27 kg/week)
BMI ≥ 30:
- Recommended total gain: 11–20 lbs (5–9 kg)
- Average pace: ~0.5 lb/week (0.23 kg/week)
I often remind my patients that when we step on a scale and see a number – say, 200 pounds – our brains tend to jump straight to, “That must be 200 pounds of fat”! We often forget that body weight is composed of numerous components: organs, blood, bone, muscle, water, and, yes, fat – but only as one part of the overall picture.
This becomes even more true during pregnancy. The number on the scale reflects an entire ecosystem: the baby, the placenta, amniotic fluid, increased blood volume, uterine growth, and maternal nutrient stores that support both mom and baby. Understanding this nuance matters, especially as you watch your weight gradually increase.
You may have noticed that the weight gain guidelines above are presented as ranges, not exact numbers. That’s intentional. Many factors influence what healthy weight gain looks like in any pregnancy – your age, pre-pregnancy BMI, whether you’re carrying multiples, your activity level, your unique physiology, and more. Your journey will be your own, and the goal is to stay within a range that supports both your health and your baby’s development.
Why Weight Gain Matters
Supporting Fetal Growth and Development
Healthy weight gain is essential for both maternal and fetal well-being. The amount and timing of weight gain during pregnancy are closely correlated with your baby’s birth weight and overall growth. Gaining appropriately supports the development of vital organs, brain growth, and healthy placental function.
Building Maternal Nutrient Stores for Breastfeeding
Your body also uses pregnancy to prepare for life after delivery. This includes building energy reserves (stored as fat) and accumulating key nutrients that will later be secreted into breast milk. These include vitamins A, D, E, K, and water-soluble vitamins like C, B1, B6, B12, and folate. Adequate weight gain helps ensure these nutrient stores are available when breastfeeding begins.
Risks of Too Little Weight Gain
Not gaining enough, especially for women who begin pregnancy classified as underweight, can increase the risk of:
- Anemia
- Premature rupture of membranes
- Intrauterine growth restriction (IUGR)
- Lower gestational age at delivery
Insufficient weight gain may limit the nutrients and energy available for fetal growth.
Concerns with Excessive Weight Gain
Gaining more than recommended carries its own set of risks, including:
- Higher likelihood of cesarean delivery
- Hypertensive disorders of pregnancy
- Gestational diabetes
For the baby, excessive maternal weight gain can increase the risk of being born larger than average, which may complicate labor and delivery. Long-term, excessive gain is associated with increased maternal risk of diabetes, cardiovascular disease, and certain cancers.
The Importance of Quality Over Quantity
Weight gain itself is only part of the picture; what the weight is made of matters just as much. A balanced diet emphasizing nutrient-dense foods can support healthier outcomes for both mom and baby, while weight gained from low-nutrient sources may not offer the same benefits. It’s not just how much you gain, but how you gain it.
Nutrition & Lifestyle to Support Healthy Weight Gain
Check out our full blog post on nutrition and lifestyle to support a healthy pregnancy, and proper weight gain.
Supporting Your Mental and Emotional Health
Even with all the knowledge about why weight gain matters, it’s still completely understandable to struggle with body image during pregnancy. Your feelings are valid. We live in a world where we’re constantly confronted with our own reflection – photos, videos, mirrors, social media – and when those images don’t align with society’s narrow beauty standards, it can feel jarring or uncomfortable.
On top of that, pregnancy seems to permit people (in their minds) to comment freely on your appearance. Whether it’s “you’re so big!” or “you barely look pregnant!”, these unsolicited remarks can sting. They remind us how much pressure we carry to look a certain way.
The truth is, the emotional work starts before pregnancy. It begins with healing your relationship with your body and your relationship with food. It looks like examining how you talk about your own appearance, how you talk about others’, and how you interpret what the scale represents. It’s about building a foundation of respect and compassion for your body, long before it starts to change.
This type of inner work might not feel urgent, but its impact ripples through every part of your health journey – during pregnancy, postpartum, and beyond. And you don’t have to do it alone. Working with a specialist, like a Registered Dietitian trained in body image and prenatal nutrition, can support you in building a healthier, more peaceful relationship with your body during this transformative time.
Postpartum Considerations
Check out our blog post on nutrition and lifestyle during postpartum, and while breastfeeding to support you as you take gentle approach to bouncing back in your 4th trimester.
Key Takeaways
- Weight gain in pregnancy is normal, necessary, and health.y
- Evidence-based guidelines help define a healthy weight-gain range.
- The number on the scale reflects much more than body fat.
- Healthy weight gain supports your baby’s development.
- Weight gain also builds nutrient reserves for breastfeeding.
- Too little weight gain carries risks.
- Excessive weight gain carries its own risks.
- Quality of weight gain matters as much as quantity.
- Emotional and mental well-being are part of the journey.
- Support doesn’t end at delivery.
To learn more about what Dining With Nature offers for nutrition care – hit the Explore The DWN Programs button below or take a look at our Services page.
Disclaimer: The information in this post is for general educational purposes only and should not be considered personalized medical advice or a substitute for professional guidance. Always consult with your doctor or a registered dietitian before making any changes to your diet, lifestyle, or supplement routine.
