Pregnancy is a time of beautiful changes—your body, emotions, and routines all shift as you prepare to welcome your little one. Among these changes, one of the things that many women worry about is weight gain. And that’s completely normal.
The truth is, gaining weight during pregnancy is not only expected—it’s essential. It supports your baby’s growth, strengthens the placenta, and prepares your body for breastfeeding. But knowing how much to gain, when to gain it, and how to manage it in a healthy way can be confusing.
At Anandi Hospital, we’re here to help you understand this part of pregnancy with clarity, care, and confidence. Let’s walk through what healthy weight gain looks like—and how to manage it in a way that supports both you and your baby.
Why Weight Gain Matters in Pregnancy?
Weight gain during pregnancy isn’t just about numbers on a scale. It’s about nourishing your growing baby and ensuring your body is ready for labour, delivery, and recovery.
However, both too little and too much weight gain can come with risks—such as preterm birth, gestational diabetes, high blood pressure, or complications during delivery. That’s why monitoring and managing your weight is important in prenatal care.
How Much Weight Should You Gain?
There’s no one-size-fits-all answer. The recommended weight gain depends on your pre-pregnancy Body Mass Index (BMI):
✓ Underweight (BMI < 18.5): 12.5–18 kg
✓ Normal weight (BMI 18.5–24.9): 11.5–16 kg
✓ Overweight (BMI 25–29.9): 7–11.5 kg
✓ Obese (BMI ≥ 30): 5–9 kg
Note: These are general guidelines. Our doctor will give you a personalised goal based on your unique health, baby development, and other conditions.
Consider contacting our team of experts to discuss your weight concerns.
When Does the Weight Come On?
✓ Weight gain happens gradually:
✓ First Trimester (0–12 weeks): 0.5–2 kg
✓ Second Trimester (13–26 weeks): About 0.5 kg per week
✓ Third Trimester (27–40 weeks): Steady weekly gain as your baby grows rapidly
Remember, much of this gain isn’t fat—it’s your baby, amniotic fluid, increased blood volume, and placenta.
Simple Tips to Manage Weight Gain Effectively
You don’t need to go on a diet or count every calorie. Instead, focus on balanced nourishment, gentle movement, and emotional wellbeing.
1. Eat Nutrient-Dense, Balanced Meals
Focus on whole foods:
✓ Fresh fruits and vegetables
✓ Whole grains (brown rice, oats, millet)
✓ Lean protein (lentils, eggs, chicken, tofu)
✓ Healthy fats (nuts, seeds, olive oil)
✓ Eat small meals every 3–4 hours to keep energy stable and reduce nausea.
2. Stay Hydrated
Water helps flush out toxins, aids digestion, and supports healthy blood flow. Aim for at least 8–10 glasses per day.
3. Move Your Body Gently
Safe and regular activity helps manage weight, improve mood, and ease pregnancy discomforts.
Consider:
✓ Walking
✓ Prenatal yoga
✓ Stretching exercises
✓ Always consult your doctor before starting any new fitness routine.
4. Watch Out for Sugar Cravings
Cravings are common—but try to limit processed snacks, soft drinks, and sweets. Swap them with healthier choices like fruits, homemade smoothies, or dry fruits.
5. Listen to Your Body
Pregnancy is not the time to ignore hunger. But eating mindfully is okay—paying attention to your body’s cues for hunger and fullness.
Emotional Wellbeing Matters Too
Managing weight isn’t just physical—it’s emotional. Pregnancy can bring body image concerns, especially in a culture that often praises unrealistic ideals.
At Anandi Hospital, we encourage self-kindness. Your body is doing an incredible job. You deserve nourishment, rest, and compassion—especially from yourself.
If you’re ever feeling anxious or overwhelmed, talk to us. We’re here to support your mental and emotional health just as much as your physical wellbeing.
When to Seek Help?
You should speak to your doctor if:
✓ You’re gaining weight too quickly or too slowly
✓ You’re constantly tired, weak, or dizzy
✓ You’re unsure what’s safe to eat or how to exercise
✓ You feel stressed or emotional about your body changes
Our maternal wellness team at Anandi Hospital is trained to guide you through all stages of pregnancy. From diet counseling to personalised fitness advice and emotional support, we’ll help you stay on track—safely, gently, and without judgment.
You Don’t Need to Figure It Out Alone
Every pregnancy is unique—and so is every mother’s journey. If you’re feeling uncertain about weight gain or need gentle guidance along the way, know that you’re not alone—support is here when you need it.
At Anandi Hospital, we are here to offer you complete, compassionate care that empowers you to feel your best—physically and emotionally.
Please book an appointment today with our maternity care team, and let’s make your pregnancy journey a healthy, supported, and joyful one!
FAQs
1. Is it normal to gain weight during pregnancy?
Yes, absolutely. Weight gain is a natural and necessary part of a healthy pregnancy. It supports your baby’s development and prepares your body for delivery and breastfeeding.
2. How much weight should I gain while pregnant?
The ideal amount depends on your pre-pregnancy Body Mass Index (BMI). On average, women gain between 11 to 16 kg, but your doctor will give you personalised guidance based on your health and your baby’s growth.
3. Can I exercise during pregnancy to manage weight?
Yes, gentle physical activity like walking, prenatal yoga, or stretching is safe for most expecting mothers. Always consult your doctor before starting or changing your routine to ensure it’s right for you and your baby.
4. What should I eat to maintain healthy weight gain?
Focus on balanced meals with whole grains, fruits, vegetables, lean proteins, and healthy fats. Eating small, frequent meals can help with energy and reduce nausea while supporting steady weight gain.
5. When should I talk to a doctor about weight gain?
If you’re gaining too quickly, too slowly, or feeling concerned about your appetite, energy, or mood, speaking to your doctor is a good idea. At Anandi Hospital, our maternity team is here to support you every step of the way.
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