Pregnancy brings many changes to your body, and weight gain is one of them. But how much weight should you gain? The answer depends on your pre-pregnancy weight, overall health, and whether you’re carrying one baby or multiples.
Gaining the right amount of weight is essential for your baby’s development and your own well-being. Too little weight gain can lead to a low birth weight baby, while too much can increase the risk of complications like gestational diabetes and high blood pressure.
Let’s take a closer look at how much weight you should gain, how it’s distributed, and how to maintain a healthy balance throughout pregnancy.
Recommended weight gain based on pre-pregnancy BMI
Doctors often use Body Mass Index (BMI) to determine how much weight a woman should gain during pregnancy. Here are the general recommendations:
| Pre-pregnancy BMI | Category | Recommended weight gain (single baby) | Recommended weight gain (twins) |
| Less than 18.5 | Underweight | 28-40 lbs (12.5-18 kg) | 50-62 lbs (22.7-28 kg) |
| 18.5 – 24.9 | Normal weight | 25-35 lbs (11.5-16 kg) | 37-54 lbs (16.8-24.5 kg) |
| 25 – 29.9 | Overweight | 15-25 lbs (7-11.5 kg) | 31-50 lbs (14-22.7 kg) |
| 30 or higher | Obese | 11-20 lbs (5-9 kg) | 25-42 lbs (11.3-19 kg) |
Your doctor can help determine the right weight gain range for you based on your unique health and pregnancy needs.
Weight gain by trimester
Weight gain isn’t the same throughout pregnancy. Most of the weight is gained during the second and third trimesters.
First trimester (weeks 1-12)
- Expected weight gain: 1-4 lbs (0.5-2 kg)
- Some women gain little or even lose weight due to morning sickness.
Second trimester (weeks 13-27)
- Expected weight gain: 1-2 lbs (0.5-1 kg) per week
- Baby growth speeds up, and you may feel hungrier.
Third trimester (weeks 28-40)
- Expected weight gain: 1-2 lbs (0.5-1 kg) per week
- The baby continues growing, and your body stores fat for breastfeeding.
Where does the weight go?
Pregnancy weight gain isn’t just extra fat—it’s a combination of baby growth, increased blood volume, and body changes. Here’s how the weight is typically distributed:
- Baby – 6-9 lbs (2.7-4 kg)
- Placenta – 1.5 lbs (0.7 kg)
- Amniotic fluid – 2 lbs (0.9 kg)
- Breast tissue – 2-3 lbs (0.9-1.4 kg)
- Increased blood volume – 3-4 lbs (1.4-1.8 kg)
- Uterus growth – 2-5 lbs (0.9-2.3 kg)
- Fat stores for breastfeeding – 5-9 lbs (2.3-4 kg)
These changes support both you and your baby’s health, ensuring proper development and preparation for childbirth.
Healthy ways to manage weight gain
Gaining weight at a steady, healthy pace is important for you and your baby. Here are some ways to manage weight gain in a balanced way:
- Focus on nutritious foods: Eat a variety of lean proteins, whole grains, vegetables, fruits, and healthy fats. Avoid processed foods high in sugar and unhealthy fats.
- Eat small, frequent meals: If nausea or heartburn is an issue, eating five to six small meals a day can help keep your energy up and ease digestion.
- Stay hydrated: Drinking plenty of water prevents dehydration, reduces bloating, and supports digestion.
- Stay active: Regular exercise during pregnancy can help maintain a healthy weight, boost mood, and improve circulation. Walking, swimming, and prenatal yoga are great options. If you prefer working out from home, consider joining online prenatal yoga classes, which offer guided exercises that are safe for pregnancy.
- Listen to your body: Eat when you’re hungry, but try to choose nutrient-dense snacks like yogurt, nuts, or fresh fruit instead of processed foods.
- Limit empty calories: Reduce your intake of sugary drinks, fried foods, and sweets. If you’re craving something sweet, opt for fresh fruit or dark chocolate in moderation.
What happens if you gain too much or too little weight?
Your weight gain affects both you and your baby. Too little or too much weight gain can lead to complications.
Risks of gaining too little weight
- Increased risk of preterm birth
- Low birth weight
- Nutrient deficiencies for both mom and baby
Risks of gaining too much weight
- Higher risk of gestational diabetes
- Increased chances of high blood pressure and preeclampsia
- Greater likelihood of needing a C-section
- More difficulty losing weight after pregnancy
If you’re concerned about your weight gain, talk to your doctor. They can help adjust your diet and activity levels to keep you on track.
When to talk to your doctor
It’s always a good idea to check in with your doctor about weight gain during pregnancy. You should reach out if you:
- Are gaining weight too quickly or too slowly
- Have severe nausea and can’t keep food down
- Experience sudden swelling in your hands, face, or feet (which may indicate preeclampsia)
Your doctor can provide personalized advice based on your health and pregnancy progress.
Staying active with pregnancy yoga
Staying active is one of the best ways to manage weight gain and feel good during pregnancy. Yoga is a great option because it improves flexibility, reduces stress, and prepares your body for labor.
If you can’t attend an in-person class, you can try online pregnancy yoga classes. These virtual sessions allow you to practice from home while following safe, guided movements designed for expecting mothers. Many classes focus on breathing techniques, gentle stretches, and relaxation, which can also help relieve common pregnancy discomforts.
