8 Ways For Healthy Weight Gain During Pregnancy

Healthy weight gain during pregnancy is very important for the mother's and baby's health.

More weight or less weight gain leads to many problems for both mothers and babies.

How many kilograms should you gain during pregnancy?

Kilograms increase during pregnancy depending on body mass index.

Body mass index is a measure of fats in the body related to height and weight of the body.

Body mass index (BMI) before pregnancy determines the weight you gain during pregnancy.

When The body mass index is 18.5-24 it is considered normal weight.

A BMI between 25- and 29.9 is considered overweight.

A BMI equal to or more than 30 is considered obese.

The mothers with normal BMI before pregnancy will increase about 25-35 pounds after pregnancy.

Overweight women should increase by 15-25 pounds.

Obese women should increase by 11-20 pounds during pregnancy.

The weight gain during pregnancy varies between the range of 10-12.5 KG.

This increased weight begins to appear at 20 weeks of pregnancy.

More weight is due to the growth of the baby.

The body of the mother stores fats to be ready for breastfeeding after delivery.

Causes of healthy weight gain during pregnancy

The uterus where the baby stays weighs around 3 pounds.

The placenta, which feeds the baby, weighs around 2 pounds.

The amniotic fluid surrounding the baby weighs around 3 pounds.

The baby weighs around 8 pounds.

The blood supply increases and weighs around 4 pounds.

Fats are accumulated in the pregnant body especially at the breast to be ready for breastfeeding after delivery.

Total weight is around 25-35 pounds.

healthy weight gain during pregnancy 1

How to get healthy weight gain during pregnancy?

1. Monitor your caloric intake in all  pregnancy trimesters

In the first 3 months, the mother needs an additional 340 calories daily.

Then in the 2nd trimester, the mother needs 450 additional calories daily till the 3rd trimester.

2. Monitor your weight gain during pregnancy

Compare the weight you gain with the recommended healthy weight gain.

3. Eat a healthy diet

As a whole grain in breads, cereals, fruits, and vegetables rich in vitamins and low calories.

A diet rich in proteins and has fewer fats as milk, yoghurt, and cheese with low fats.

You must know the list of safe foods during pregnancy.

4. Decrease sugar and fat intake

Sweets of natural origin are better than artificial sweets.

Avoid desserts and chocolates, candies, cakes, and juices rich with sweets.

Avoid fast foods, burgers, chips, and soda.

Use low calories and fewer fats in oil, butter, sauces, and cheese during cooking.

5. Do physical activities and work out daily

Walking, swimming, and simple activities.

Ask for any physical restrictions during pregnancy.

6. Avoid cigarettes and alcohol

As it leads to health problems for mothers and babies.

7. Drink a lot of water.

It is very important for the health of mothers and babies.

8. Visit  your health care giver regularly

And ask about the healthy diet and any physical restrictions.

The weight of the mother and baby should be mounted each month.

healthy weight gain during pregnancy2How to return to your weight before pregnancy?

Return to your weight before pregnancy is very easy.

You should eat healthy and exercise during pregnancy.

After 3 months of delivery, the large amount of weight gain during pregnancy is lost.

The remaining weight is lost slowly after 6 months.

Breastfeeding helps the mothers to reduce weight faster.

healthy weight gain during pregnancy3

Risks of too much weight gain during pregnancy

Too much weight gain leads to health problems for mothers.

It elevates blood pressure and increases the risk of diabetes.

Also, it may lead to sleep apnea, snoring,  heartburn, sweating, fatigue, joint, and back pain also it may lead to elevated cholesterol levels, and obesity after pregnancy.

For the baby, being born too large leads to problems during delivery.

As preterm birth or shoulder dystocia, and also may lead to obesity during childhood.

We don't need the pregnant to go on a diet as it harms the baby, but it is very important to eat natural and healthy food.

Causes of too much weight gain during pregnancy

Increase food intake.

Decrease physical activity.

Some medications such as antidepressants and anticonvulsants.

Some diseases include hypothyroidism and polycystic ovaries.

Risks of too little weight gain during pregnancy

Too little weight gain causes many problems for the baby.

A baby is born before finishing the normal time of pregnancy, which leads to very little weight for the baby and may need special care.

When the baby is born too small, the baby has difficulty in breastfeeding.

Also, the baby is more exposed to illness and does not grow in normal ways.

For mothers, too little weight gain makes them very weak.

And they need more time to recover after pregnancy.

Causes of too little weight gain during pregnancy?

A lot of weight gain during pregnancy comes very easily, but less weight gain can occur due to many systemic problems:

Decrease the appetite of the pregnant.

Increase the speed of metabolism in the body related to systemic diseases.

Increase morning dizziness, sickness, and vomiting.

healthy weight gain during pregnancy4When should you see the doctor?

If you don't increase in weight but the baby grows well.

If you and the baby don't increase in weight.

If you have any of these symptoms:


Sleep apnea.


Severe and recurrent dizziness.

Increase heartbeat.

Shortness and loud breath.


Healthy weight gain during pregnancy is very important to each pregnant to be a healthy mother with a healthy baby.

For each pregnant person, eat healthy food rich in proteins, and vitamins, exercise, drink water, and sleep well to be fine with your baby.





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