Gain Weight Gradually During Pregnancy
The best way to gain weight during your pregnancy is to gain it gradually. Doing so ensures your baby is getting good nutrition throughout the entire 40 weeks. The pounds you gain will distribute themselves in various tissues of your body, including fat and fluid, as well as your developing baby.
Gaining some fat deposits when you’re pregnant is normal and actually necessary! Gradual weight gain isn’t linear weight gain. In other words, you may gain 3 pounds in one week and none for the next few weeks. As long as you’re trending a steady weight gain, don’t worry if you find that you gain more in one week and less in others. (Some women even lose a pound or two occasionally throughout their pregnancy.)
As long as the overall trend is that you’re gaining weight (slowly and steadily, of course), don’t stress out about the exact number on the scale.
The amount of weight you should gain during your pregnancy is based on your pre-pregnancy weight status, or body mass index (BMI):
|Body Mass Index||Recommended Weight Gain|
|Less than 18.5 (underweight)||28 to 40 pounds (12.5 to 18 kilograms)|
|18.5 to 24.9 (normal weight)||25 to 35 pounds (11.5 to 16 kilograms)|
|25 to 29.9 (overweight)||15 to 25 pounds (7 to 11.5 kilograms)|
|30 or more (obese)||15 pounds (7 kilograms) or less|
Your healthcare provider can also help you establish weight-gain goals for each week, month, and/or trimester of your pregnancy. The following sections fill you in on what to do if you have trouble hitting that number.
To prevent excess weight gain and to keep your heart, lungs, and muscles strong, exercise throughout your pregnancy. In particular, aim for a mix of aerobic exercise, strength training, and yoga.