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During pregnancy, how much weight is it safe to gain each month? When do you start to notice weight gain? Here’s a guide, complete with charts and curves, on weight gain based on your BMI during pregnancy, along with expert advice.
Weight gain during pregnancy is normal due to the development of the fetus, the placenta, umbilical cord, membranes, and amniotic fluid. This also includes increases in maternal blood volume, breast size, and the uterus, and sometimes water retention. Caloric intake changes during pregnancy as well. But how many pounds should one expect to gain during pregnancy, over the months? Monitoring weight gain is crucial during prenatal visits where healthcare providers will track your weight meticulously. Here’s everything you need to know about weight gain throughout pregnancy, month by month, with expert advice.
Can You Start Gaining Weight in the First Trimester?
Pregnant women can begin gaining weight early on, “from the first trimester.” “At the beginning of pregnancy, the fetus has very little fat in utero. Yet, fat is a crucial energy source for the fetus. Pregnancy hormones encourage weight gain and fat storage, providing the fetus with sufficient energy without depending solely on the mother’s diet,” explains Dr. Philippe Deruelle, an obstetrician-gynecologist. Thus, during the first trimester, a pregnant woman may gain up to 1 kg per month, a maximum of 3 kg in total.
What is the Recommended Weight Gain During Pregnancy?
Weight gain should be as regular as possible and gradually increase up to the time of delivery. However, it largely depends on your pre-pregnancy weight. Be sure to discuss this during your first appointment with your doctor or midwife.
- In the first trimester, it is advisable to gain between 0 and 1 kg per month.
- During the second trimester, a woman with a normal BMI (between 18.5 and 25) can gain up to 1.5 kg per month.
- In the third trimester, as the baby’s needs increase, a weight gain of about 2 kg per month is normal.
Chart of Monthly Weight Gain During Pregnancy
In the first three months, it is recommended to gain a maximum of 1 kg, then 1.5 kg between the 4th and 6th months, and finally a maximum of 2 kg during the 7th and 8th months of pregnancy.
| Month of Pregnancy | Average “allowed” weight gain (for a woman with a normal BMI) |
| 1st month | Up to 1 kg |
| 2nd month | Up to 1 kg |
| 3rd month | Up to 1 kg |
| 4th month | Up to 1.5 kg |
| 5th month | Up to 1.5 kg |
| 6th month | Up to 1.5 kg |
| 7th month | Up to 2 kg |
| 8th month | Up to 2 kg |
Weight Gain Curve During Pregnancy
Here is a visual curve illustrating the minimum, normal, and maximum recommended weight gain during pregnancy. If you find yourself on the higher or lower end of the curve, do not hesitate to discuss it with your gynecologist to adjust your diet if necessary.
Ideal Weight Gain Based on BMI During Pregnancy
Weight gain during pregnancy varies from one woman to another and depends on several health criteria, including BMI (Body Mass Index).
- The Institute of Medicine (USA) in 2009 recommends a weight gain between 11 and 16 kg for a woman with a normal pre-pregnancy weight. “Generally, it is said that weight gain should be adjusted according to the woman’s pre-pregnancy weight, i.e., based on her BMI,” emphasizes Dr. Deruelle.
- For an obese woman of type 1, for instance, “the recommended weight gain is between 5 and 9 kg.”
- “For a woman with severe obesity, weight gain should be very limited, between 0 and 5 kg”, adds the specialist, citing a recent study published in the scientific journal JAMA.
- If you are expecting twins, an average weight gain between 12 and 16 kg is considered “normal”. However, discuss this with your doctor.
| Pre-pregnancy BMI Value | Recommended Weight Gain | Recommended Weekly Weight Gain in the 2nd and 3rd Trimesters |
| < 18.5 (underweight) | Between 12.7 kg and 18.1 kg | Between 0.45 and 0.60 kg per week |
| 18.5-24.9 (normal) | Between 11.3 kg and 15.9 kg | Between 0.36 and 0.45 kg per week |
| 25-29.9 (overweight) | Between 6.8 kg and 11.3 kg | Between 0.22 and 0.32 kg per week |
| > 30 (obesity) | Between 5 kg and 9 kg | Between 0.18 and 0.27 kg per week |
How to Calculate Weight Gain During Pregnancy?
Calculating weight gain in advance during pregnancy is challenging. “It’s very difficult to predict, as some women react strongly to pregnancy hormones and may gain a lot of weight suddenly even if they eat normally. Others might not gain much weight at all,” indicates Dr. Philippe Deruelle. However, they can rely on estimates of recommended weight gain month by month, based on their initial BMI. Yet again, this varies significantly from one woman to another. Calculate your BMI with our calculator.
Which Month of Pregnancy Sees the Most Weight Gain?
There isn’t a specific month during pregnancy when a woman gains the most weight. It remains highly individual. However, it’s common to see women gain more weight towards the end of pregnancy, around the 7th and 8th months. “Some women may gain more weight due to increased edema at the end of pregnancy, caused by the pressure of the baby on the uterus compressing the lower body,” reveals the gynecologist.
What are the Risks of Weight Gain During Pregnancy?
In Case of Excessive Weight Gain During Pregnancy
Significant weight gain usually leads to gestational diabetes, and potentially to cardiovascular diseases. The baby is also at risk of being born overweight (big baby syndrome, 4 kg or more), in case of gestational diabetes. This might lead to induced labor before term, often via cesarean section, and there’s also a risk of strangulation with the umbilical cord. However, such cases are rare today as pregnant women are closely monitored by their gynecologist and sometimes even by nutritionists.
In Case of Insufficient Weight Gain During Pregnancy
Below 5 kg gained during pregnancy, there are more preterm births, smaller babies at birth, and long-term health problems. Women who do not gain enough weight also face the risk of deficiencies. Indeed, the baby will draw from the mother’s reserves. For instance, the mother might experience dental issues if she lacks calcium.
Tips to Avoid Excessive Weight Gain During Pregnancy
Craving strawberries, chocolate, or ice cream? While pregnancy might tempt you to indulge in these cravings, it’s wise not to always give in. Here are some good practices to avoid excessive weight gain during pregnancy.
- Eat twice as well, not twice as much. “Since the energy needs of a pregnant woman are the same as usual, except towards the end of pregnancy when they increase by 100 to 200 calories, the key is not to eat twice as much, but twice as wisely!”, advises Florence Pujol, a nutritionist.
- Eat when you are (truly) hungry. “The most important thing for expectant mothers: learn to eat when you feel the need and stop eating if you are no longer hungry, even if you haven’t finished your plate. Then, to avoid overeating while maintaining a balanced diet, force yourself to eat slowly, setting down the fork every three bites, so your body has time to signal to your brain that you are full. Also, consider making smaller portions,” recommends Florence Pujol.
- Avoid snacking. If you feel hungry between meals, you can split your meals, but without increasing their frequency! This will help you avoid snacking, often done with sweets and other high-calorie foods.
- What about cereal bars? The dietitian advises against them. Why? They contain quick sugars that promote insulin production, thus weight gain. She recommends opting for “healthier snacks such as a dairy product (yogurt, cottage cheese), a slice of bread with a bit of butter to slow down the digestion of carbohydrates in the bread, unsweetened applesauce, fruits with or without cottage cheese…”
Is It Safe to Diet During Pregnancy?
Dieting during pregnancy is not recommended. “Babies restricted during pregnancy are more likely, as adults, to develop diabetes or obesity. For the mother, the risk is relatively limited if she doesn’t have major deficiencies. Unless there is weight loss during pregnancy (which can occur in women who have undergone bariatric surgery, for example), which can lead to vitamin deficiencies, there are few very dangerous effects. What might arise, however, is a lack of energy to push during delivery and difficulties breastfeeding“, warns Dr. Deruelle.
- For a person with a low BMI, “a diet would be dangerous, with risks of malnutrition, developmental disorders of the fetus, or even loss of the baby, in the worst case” adds nutritionist Florence Pujol.
- For a person with a normal BMI, “a personalized dietary rebalancing, established beforehand with a specialist, poses no risk.”
- For a woman with a significant BMI, “this dietary balance alone may suffice for a weight loss of 3 kg at the beginning of pregnancy and minimized weight gain thereafter.”
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