Pregnancy Weight Gain: What’s Normal and How to Embrace It Without Stress

Hey, beautiful mama-to-be!

Pregnancy is a beautiful, adventurous journey filled with anticipation, excitement, and lots of questions. The most common concern that is secretly worried about is “How much weight should I gain during pregnancy?” How much is too much? How little is too little?”

So let’s sit down and get started with a cup of warm milk or hot chocolate (whatever you’re craving) and learn everything you need to know about pregnancy weight gain, bust some myths, and navigate the most important aspect of the pregnancy journey with confidence. Embrace the gorgeous chaos of pregnancy weight gain without guilt.

First things first- weight gain during pregnancy is absolutely normal, and it’s not about fat but a necessity. Your body is performing an awe-inspiring feat of growing a tiny human being, which requires some serious biological changes. The weight you gain isn’t just the baby, but the complex system that supports it. It includes the placenta, amniotic fluid, increased blood volume, growth of the uterus, breast tissue growth, and essential fat stores for breastfeeding. All of this contributes to a healthy and functional pregnancy. Trust your body, it knows what it’s doing.

The answer relies on pre-pregnancy body mass index (BMI), and the general guidelines state:

● Underweight (BMI < 18.5): Gain 12.5 to 18kg

● Normal weight (BMI 18.5 – 24.9): Gain 11.5 to 16kg

● Overweight (BMI 25 – 29.9): Gain 7 to 11.5kg

● Obese (BMI > 30): Gain 5 to 9kg

These are just averages. These rules are not set in stone. Every pregnancy is unique. Your

healthcare provider will be able to guide you better based on your body type and health

conditions.

It is common for weight to fluctuate, especially during different trimesters. Here’s what to expect:

First trimester (Weeks 1-12):

No stress if you ain’t gaining much weight or even losing some due to morning sickness. Your body does not require the extra calories as your baby is still tenny-tiny.

Second Trimester (Weeks 13-27):

As morning sickness subsides, appetite returns, and the weight starts to pick up. Approximately 0.5kg per week is gained. This is when you begin to show as well.

Third Tirmester (Weeks 28-40):

Similar to the second trimester, the pace of the weight gain continues. There might be some weeks when the scale moves more quickly than other weeks, and that’s normal. Your tiny is doing most of the growing at this stage, and your body is prepping for feeding.

Before you panic about the number on the scale, here’s a fascinating breakdown of the weight you gain during pregnancy:

● Baby 〜 3 to 3.5kg

● Placenta 〜 0.5 to 1kg

● Amniotic fluid 〜 1kg

● Increased blood volume 〜 2 to 3kg

● Breast tissue growth 〜 1 to 1.5kg

● Uterus expansion 〜 1 to 2.5kg

● Fat stores for breastfeeding 〜 2 to 4 kg

This is your body building a life, not getting fat. Trust it to know what it’s doing.

FACTORS THAT INFLUENCE YOUR WEIGHT GAIN

Several factors influence how much weight you gain. So, weight gain during pregnancy isn’t about how much you eat. Those factors are:

● Biological factors: genetics, metabolism, height, pre-pregnancy weight, and age

● Lifestyle factors: physical activity, sleep patterns, and food choices

● Pregnancy-related factors: food aversions, regular exercise, morning sickness, and

cravings

The aim is to gain weight in a healthy way that supports you and your little munchkin. Here are some practical strategies:

Focus on Nutrient-Dense Foods

During pregnancy, the body requires nutrition, not a bunch of extra calories. Choose food that has a nutritional punch, such as whole grains, vegetables, lean proteins, fruits, and healthy fats.

Stay Active (Of Course, With Doctor’s Approval)

Exercising regularly can help reduce the risk of complications and manage weight gain. Moderate intensity exercise, such as walking, yoga, swimming, and other activities approved by your healthcare provider, appears to be most effective during pregnancy.

Listen to Your BodyPregnancy hunger is real, and honor it.

Differentiate between actual hunger and other triggers like boredom and stress. Having regular meals and healthy snacks helps to prevent extreme hunger, leading to overeating.

Explore MyDvija’s Garbh Sanskar and Prenatal Yoga classes designed specially for mindful movement during pregnancy.

WORK WITH YOUR HEALTHCARE TEAM

As every pregnancy is unique, so should the weight gain journey be. It should be personalised to your specific needs and situations. Regular check-ups with your healthcare provider will help to ensure you are on the right path and address any concerns, no matter how small or big, early. Your healthcare team can provide tailored guidance based on your   and make adjustments if needed.

FINAL THOUGHTS

Pregnancy weight gain is natural, not something to obese over or fear or even hide. Every woman’s journey in this phase is unique and beautiful. Celebrate it. Nourish your body with healthy foods, stay active, and trust your body. Give yourself grace. You are growing a tiny human, you – that’s pretty astonishing. By staying informed, practicing self-compassion, and working with your healthcare team, you can navigate this pregnancy weight gain journey with confidence and peace of mind.

The goal isn’t perfection, but to support a healthy pregnancy. Trust the process.

Connect with us (MyDvija) for expert prenatal programs designed to support YOU and your growing little child.

OR

Check out the interactive workshops and mommy communities from MyDvija. You never know, the next tip you discover might make your journey a whole lot smoother.