How Weight Gain During Pregnancy Affects Your Health and Well-being
What Does Weight Gain During Pregnancy Mean and When Does Natural Development Become a Cause for Attention?
Weight gain during pregnancy is one of the most commonly discussed topics among expectant mothers. On one hand, it's a completely natural process— the body is preparing for the development and nourishment of the baby as well as for childbirth. On the other hand, it can be unsettling to watch the scale's needle rise, often faster than a woman might wish. Questions like “How much is still okay?” or “Should I even be gaining weight in the first trimester?” are not uncommon. In today's world, where there is an increasing emphasis on a healthy lifestyle and a balanced approach to body weight, weight gain during pregnancy becomes a sensitive topic not only physically but also mentally.
How Many Kilograms Are Actually Normal?
A basic framework is provided by a weight gain chart during pregnancy, recommended by organizations such as the World Health Organization (WHO) or the American Institute of Medicine. It distinguishes the natural increase in weight for pregnant women based on their initial BMI (Body Mass Index). Generally, the following applies:
- Women with underweight (BMI below 18.5): 12.5–18 kg
- Women with normal weight (BMI 18.5–24.9): 11.5–16 kg
- Women with overweight (BMI 25–29.9): 7–11.5 kg
- Women with obesity (BMI above 30): 5–9 kg
However, these numbers are not a strict norm. Every pregnancy is different, and more important than absolute numbers is monitoring the rate and timing of weight gain.
First Trimester
In the first three months of pregnancy, a period when the fetus is just beginning to develop, weight gain is usually minimal. Most women gain only 0.5 to 2.5 kilograms. This is due not only to the small volume of the fetus itself but also often to pregnancy nausea, which causes women to consume less food than usual. Many expectant mothers even slightly lose weight at the beginning of pregnancy, which is not a cause for panic if the overall development appears to be normal.
Although weight gain in the 1st trimester is typically kept in check, it is a time when a healthy metabolism for the following months is established. Therefore, it is important to pay attention to the quality of food and ensure an adequate intake of nutrients—not the quantity, but the composition.
Second Trimester
Weight gain during pregnancy in the 2nd trimester is usually most pronounced. It is during this period that the most significant increase in pregnancy weight occurs, averaging 0.4 to 0.5 kilograms per week. The fetus grows rapidly, blood volume increases, the uterus and placenta grow, and the body begins to store reserves for breastfeeding. It is in this period that morning sickness often disappears, and appetite returns (sometimes too markedly), which can lead to faster weight gain.
It is also the phase when a woman often notices visible changes in her body for the first time—not only on the abdomen but also in the thighs, hips, and breasts. Here, the psychological aspect of the matter comes into play. Many women who have maintained firm control over their bodies until then may feel taken aback. “I never had a problem with weight, but suddenly I'm gaining every week,” says Lucie, a mother of two, who shared her pregnancy experiences in an interview for Maminka magazine. “I had to learn to stop seeing weight as an enemy, but as part of the process.”
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When Can Weight Gain Be a Problem?
Healthy pregnancy weight gain is an important part of child development and preparation of the body for childbirth and breastfeeding. However, there are limits where weight gain could signal potential health complications—for both the mother and the child.
Very rapid weight gain, especially if it occurs suddenly, can be a symptom of health issues like pregnancy hypertension or preeclampsia. Conversely, very low weight gain can lead to a low birth weight for the baby, which can have long-term health impacts.
In both cases, regular consultations with a gynecologist or midwife are crucial, as they monitor the development of the pregnancy and can recognize warning signs in time.
How to Stop Gaining Weight During Pregnancy If It Exceeds Recommended Values?
This question is increasingly common. Although it might seem that pregnancy is a kind of “free zone” for cravings and caloric indulgences, in reality, it should be a period of heightened care for both physical and mental balance. The goal is not to lose weight or go on diets but to adjust habits so that the body receives what it needs—and nothing more.
One of the most effective strategies is to focus on the regularity and composition of meals. Instead of refined sugars and fatty treats, it's better to choose complex carbohydrates, proteins, and healthy fats—such as whole grains, legumes, nuts, seeds, vegetables, or quality plant oils. A sufficient hydration regime and limiting processed foods are also fundamental.
A suitable choice for maintaining healthy fitness can also be regular physical activity—naturally adapted to the stage of pregnancy. Walking, prenatal yoga, or swimming not only help burn energy but also improve mood, reduce swelling, and support digestion.
When Weight Gain Isn’t Just About Food
Gaining weight does not always mean that a person is eating more than they should. It can be quite frustrating when you're eating healthily, staying active, and yet the weight is going up. Often, this is due to factors beyond our regular perception, such as hormonal fluctuations or genetic predispositions. Interestingly, the body can gain weight due to water retention—this occurs during pregnancy or with various hormonal changes in the body. Here, changing the diet usually doesn't help because it's not about fat, but fluids. And in such moments, it's most important to calm down and not stress over numbers on the scale, as they aren't entirely telling.
Instead of unnecessary stress, it's much more beneficial to focus on activating the lymphatic system, which helps remove excess water from the body. This can be supported by gentle lymphatic massages, frequent water intake, or regular, although not overly strenuous, physical activity, such as brisk walking or yoga. These methods may not have an immediate effect like miracle diets, but in the long term, they work wonders. Every body is a little different, so it's important to listen to it and accept that sometimes calories don’t play the main role, but rather more complex processes that we don't fully control.
Weight Gain Is Not Just a Number on the Scale
In a broader perspective, weight gain during pregnancy is part of the complex changes a woman's body undergoes. Pregnancy affects not only metabolism but also self-perception. It's a period when learning a new form of self-love and trust in the body, which deserves admiration for the extraordinary things it can do—carrying new life—is necessary.
Let us recall the words of midwife Hana Křížová, who said in an interview for Český rozhlas: “Pregnancy is not a disease. It's a different state where we shouldn't fear changes but accept them with respect and understanding.” And this attitude can be the key to feeling good even in a body that is changing.
So, weight gain is not something a woman should “stop.” It's a process that needs to be understood, respected, and possibly gently adjusted. With the support of professionals, conscious care for one's body, and openness to what comes, pregnancy becomes not only a physical transformation but also a journey to deeper connection with oneself.
