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Pregnancy & Weight Gain: What You Need to Know

March 2, 2022 Women

Most women know that having a healthy weight is important and can reduce their risk of heart disease and diabetes. But guess what? Your weight can also affect your and your baby’s health not just during, but also long after pregnancy as well! Here are some common questions and answers about pregnancy, weight and health.

  • Q Does my weight before getting pregnant affect my weight gain during pregnancy?
  • A Yes — being at a healthy weight before getting pregnant can lead to a proper weight gain during pregnancy. In a study of pregnant WIC participants in California, researchers found that women who had a higher Body Mass Index (BMI) at the beginning of pregnancy were more likely to gain more weight than recommended while pregnant. Simply put, women who were overweight before pregnancy tended to gain too much weight during pregnancy.
  • Q How much weight should I gain during pregnancy?
  • A This depends on how much you weighed before you were pregnant. You’ll first need to figure out your BMI based on your pre-pregnancy weight and height. A BMI calculator can easily be found online by typing “BMI calculator” in a search engine (i.e. Google or Yahoo). Once you know your BMI, use this chart to find your recommended weight gain.
Body Mass Index Before Pregnancy Recommended Weight Gain
Less than 18.5 28-40 pounds
18.5-24.9 25-30 pounds
25- 29.9 15-25 pounds
More than 30 11-20 pounds
  • Q How much weight should I gain each week?
  • A According to the Institutes of Medicine, women who start pregnancy at a normal weight should gain between 2-5 pounds during the first trimester, and no more than a pound a week for the rest of the pregnancy. Those in the overweight categories should gain less than a pound a week.
  • Q I was overweight when I got pregnant and I don’t want to gain any more weight. Can I go on a diet?
  • A It’s great to focus on keeping you and your baby healthy while pregnant, but dieting or trying to lose weight during pregnancy is not a good idea. Dieting can make it difficult to get the proper nutrition needed for your growing baby. Focus instead on eating a healthy diet and getting exercise every day.
  • Q My doctor said I’m gaining weight too fast. What should I do?
  • A Write down what you eat and drink for a few days. Use the food tracker at www.choosemyplate.gov to make sure you’re eating the right amount and types of foods. You’ll also find healthy recipes and menus there. Taking a daily 20-30 minute walk can help you manage weight gain, and provide much-needed energy!
  • Q How does being overweight affect my baby’s health and me?
  • A Women who are overweight are more likely to develop gestational diabetes during pregnancy, which increases both mom and baby’s chance of developing diabetes later in life. An overweight mom is also at higher risk of having a low birth weight or preterm baby.
  • Q I’ve been sick during my pregnancy and I’m not gaining enough weight. What can I do to stay on track?
  • A Gaining enough weight can be hard when you have morning sickness, but it’s critical for your baby’s long-term health. Focus on eating healthy, high calorie mini-meals every few hours, and keep a stash of snacks close by to eat throughout the day. Healthy snacks include yogurt, nuts and seeds, cheese, whole grain crackers, fresh fruit, veggies and bean dip. Get plenty of rest, as being tired can make morning sickness worse.
  • Q I want to lose weight as soon as possible after giving birth. Is there anything that I can do now that I’m pregnant to help me with this goal?
  • A Make a promise to yourself and your baby to try breastfeeding. Breastfeeding is the best nutrition for your baby and can also help you get back to a healthy weight after pregnancy. Right now, focus on learning how to choose healthy foods and fitting exercise into your daily routine to help you gain the right amount of weight. Even though a new baby brings many life changes, starting healthy habits now will make it easier to keep them going once your baby has arrived.