What's the Right Amount of Weight to Gain During Pregnancy?

Pregnancy is a wonderful experience of building new life, but it is also filled with numerous questions regarding wellness and health. While weight gain is common for expecting mothers, the real question pregnant women encounter is how much weight they should put on or is normal and unconcerning. According to expert, gaining weight is necessary during pregnancy, and the appropriate amount will depend on your lifestyle, health, and body type.

In an exclusive interaction with the editorial team of Onlymyhealth, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, explained everything you need to know if you are pregnant. Read ahead to find out. 

Why Weight Gain Matters in Pregnancy

Gaining weight during pregnancy isn’t just about your body, it’s about supporting your baby’s growth and ensuring your body has the reserves needed for delivery and breastfeeding. The extra weight is distributed across several components, including:

• Baby’s growth
• Placenta and amniotic fluid
• Increased blood and fluid volume
• Fat stores for breastfeeding

Dr Tyagi highlighted that not enough weight gain can raise the risk of having a low-birth-weight baby, while too much can raise the risk of gestational diabetes, high blood pressure, and complications during delivery.

Recommended Gain During Pregnancy by BMI

Physicians generally base recommendations on your pre-pregnancy Body Mass Index (BMI). Based on Institute of Medicine (IOM) guidelines:

Underweight (BMI less than 18.5): Gain 28–40 pounds (12.5 to 18 kg)

Normal weight (BMI 18.5–24.9): Gain 25–35 pounds (11.5 to 16 kg)

Overweight (25–29.9 BMI): Gain 15–25 pounds (7 to 11.5 kg)

Obese (30 or more BMI): Gain 11–20 pounds (5 to 9 kg)

These values will fluctuate slightly based on your physician's recommendation, twin pregnancy, or pre-existing medical conditions.

How Weight Gain Is Distributed Across Trimesters

Weight gain is not the same throughout pregnancy. Here is how it generally happens:

First trimester: 1 to 4 pounds (0.5 to 2 kg) total

Second trimester: Roughly 1 pound (0.5 kg) weekly

Third trimester: Weekly gain continues steadily, individualized to your needs

Healthy Ways to Cope With Pregnancy Weight Gain

Dr Tyagi shared that rather than fixating on the weight, aim for nutritious eating and gentle exercise. Some suggestions are:

• Consuming nutrient-filled meals with whole grains, lean proteins, fruits, and vegetables
• Aim for eating for two" but not as a hard and fast rule since most women require only 300 additional calories daily in the second and third trimesters
• Try to remain active with pregnancy-friendly exercises such as walking, yoga, or swimming
• Having regular checkups to make sure baby's growth is in proportion with your weight gain

 Bottomline

No two pregnancies are the same, and no two women's weight journeys are alike. Use the suggestions as a starting point, but always consult closely with your healthcare provider to decide what the correct goal is for you. The objective isn't to gain or lose weight, it's developing a healthy foundation for both yourself and baby.