Weight gain pregnancy: tips for gaining weight in a healthy way

During pregnancy your body becomes a miracle of nature. New life is growing and your body is adapting accordingly, putting some of its own needs on the back burner. But many women are afraid of the physical change, which brings especially the baby bump and the weight gain.

In this article you will learn everything about weight gain during pregnancy. We have put together a lot of important information, videos and tips to prepare you as well as possible for the coming months.

Weight gain is not only a positive thing, but is usually limited to the months of your pregnancy.

The most important facts in a nutshell

  • Pregnant women with normal weight gain between 11 and 16 kilos during pregnancy. If you are underweight, the limit is somewhat higher, and if you are overweight, the limit is somewhat lower.
  • Exercise during pregnancy is not only allowed, but also healthy. It can help you relieve unpleasant side effects and stay fit even during pregnancy.
  • You should not eat twice as much during pregnancy just because you are having a baby. It depends more on the healthy nutrients and not on the amount of food.

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Nutrition during pregnancy

The book Nutrition in Pregnancy will help you to eat well and healthy during your whole pregnancy. In the book you will find not only healthy recipes, but also tips and tricks on what to do or avoid during your pregnancy.

As a small plus, there are also various exercises for pregnancy gymnastics, which will help you to stay fit during your pregnancy.

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What does a healthy weight gain mean?

During your pregnancy you will inevitably gain weight. This is natural, because from now on a little person is growing in your belly. Directly comes a lot of well-intentioned advice that tells you to eat for two now. But this is exactly what is not true and can lead to an unhealthy diet.

Your weight does not increase continuously during your pregnancy. That is why you gain weight in 1. You don’t really need to gain weight during the third trimester of your pregnancy and you don’t need to eat much more than usual.

Background information: What you should know about weight gain during pregnancy

In order to gain weight in a healthy way during your pregnancy, we have summarized all the important information on this topic in the following sections.

How much should I gain during pregnancy?

BMI weight gain
Under 18,5 12 – 18 kg
18,5 – 25 11 – 16 kg
25 – 30 7 – 11 kg

You can easily calculate your BMI yourself. For this you only need your height and weight and then calculate the BMI as follows:

(Height x Height) : Weight = BMI

Of course, this information is only a guideline and you should always talk to your gynecologist about your future weight at the beginning of your pregnancy.

Why do I gain weight?

A lot of things happen in your body at once during pregnancy. More blood is formed, water accumulates, the placenta grows together with your child and much more. There are then already times a few kilos together.

So let’s make an example calculation:

  • Baby: 3500 grams
  • Blood gain: approx. 1200 grams
  • Amniotic fluid: approx. 1000 grams
  • Placenta: ca. 1500 grams
  • Water retention: ca. 4000 grams

If you add it all up, that’s 11.2 kg of extra weight. This is of course only a sample calculation, but it will give you an idea of why you gain so much weight during your pregnancy.

What to consider when gaining weight with twins?

But you can also recognize the first signs of twins yourself (provided you have been pregnant before). Because with twins you already gain more weight than normal at the beginning of your pregnancy and also a persistent nausea and heavy in the stomach can indicate twins.

Of course, it is difficult to recognize these signs during your first pregnancy, because you cannot make any comparisons.

In general, you gain a little more weight with twins than with only one child. But of course you don’t have to worry about gaining double the weight instead of 12 kilos. It is not so bad after all.

As a rule you gain between 15 and 20 kilos with twins. Again, keep in mind that it all depends on you, your body, and how your pregnancy progresses, so there is no definitive number.

Gaining little weight is healthy?

Of course, there are always beauty ideals and trends that tell you to stay as slim as possible even during your pregnancy. However, we ask you to ignore this trend, as it can quickly become dangerous for you and your child.

Gain weight during pregnancy: 5 tips for healthy weight gain

To help you gain healthy weight during your pregnancy, we have summarized a few useful tips in the next sections.

Healthy food for mother and child

The life of a pregnant woman is not always easy. You are constantly being told what you can and can’t eat. You can quickly lose track of them.

We have therefore compiled a table with all the important and healthy foods that you can and should eat during your pregnancy.

Food Why it is healthy?
Fish Rich in iron and omega 3
Meat Rich in iron
Vegetables Rich in calcium, vitamin A and C,
Dairy products Rich in protein, folic acid and calcium
People grain products Rich in zinc and magnesium

Of course, this is only a small selection of possible healthy foods and should give you a small overview for now. There are of course a few exceptions, which we will talk about in the next section.

What you should avoid

Of course you know that smoking and alcohol during pregnancy are not good for your child. But of course, these are not the only factors that can jeopardize your health and thus the growth of your child.

In the following list we have listed the foods that you should rather avoid during your entire pregnancy.

  • Raw milk (z.B. soft cheese)
  • Raw fish (sushi, raw mussels)
  • Raw meat
  • Raw eggs

Of course, many expectant mothers also wonder if they can still drink coffee. In general, you should avoid caffeine, but there’s nothing wrong with a cup of coffee or black tea.

Prevent cravings

During your pregnancy you may experience cravings again and again. These often show up in foods that you don’t normally eat or in completely different combinations.

Cravings are normal, but in excess they can have a negative impact on your weight and in extreme cases can lead to gestational diabetes. Therefore, you should not give in to them too often and fight against them.

You can read which foods help against cravings in the following list:

  • Fruit: Fruit satisfies your hunger better than chips. And there is a lot of choice. For example, how about baked apples or banana bread??
  • Cereal and trail mix: The positive thing about muesli and trail mix is that you are not limited to one time of day. For example, you can have trail mix in the morning or as an afternoon snack. Both can also be combined well with fruit and yogurt.
  • Something sweet: If you do want something sweeter, we recommend alphabet cookies or ladyfingers. They are delicious and not as unhealthy as a bar of chocolate.

Gain weight with overweight and underweight

As mentioned at the beginning of the article, a weight gain of approx. 11 – 16 kilos normal. However, if you suffer from underweight, you may also gain much more weight through pregnancy than other expectant mothers.

The other way around is if you suffer a little bit from overweight. Here, a weight gain of less than 11 kilos is normal and may even be recommended by the doctor.

Of course, it can also happen that you are already a little further along in your pregnancy and keep losing a few kilos due to constant nausea? This can also happen and does not mean that your baby will be underweight at birth.

Eating for two

You’ve probably heard the myth that if you’re pregnant, you have to eat for two. This one is wrong though. Because during pregnancy the need for calories does not increase to double and also not from now on. The calorie requirement is based on the progress of your pregnancy.

Normally, your daily calorie requirement increases only in the 2nd trimester. third trimester by 250 calories per day. In 3. In the third trimester, you’ll be eating 500 calories more a day. This is also the reason why you will find in the 1. You do not normally gain so much weight in the third trimester.

So you can also imagine what 250 or. 500 calories, we have an example for you:

  • 250 calories correspond to a wholemeal bread with butter, cheese, cucumber and tomato
  • 500 calories are equivalent to a chocolate cake with raspberries

Healthy weight gain is much more about quality over quantity.

Trivia: What else you should know about weight gain during pregnancy

Now you know of course already some more about the weight gain during your pregnancy. In the next part of our article, we will answer some more important questions you might have about this topic.

Can I exercise during my pregnancy??

We give a clear answer to this Yes. Sport during pregnancy is not only allowed, but also recommended. Sport can have a very positive effect on you and your child.

This is of course also true if you were less active before pregnancy. Then you should not overdo it with the sport, because your body is not used to it like in sporty active women.

In general, it has been proven that exercise during pregnancy can have a positive effect on your lungs, heart and metabolism. Also you reduce the risk of unpleasant side effects such as:

  • Thrombosis
  • Back pain
  • Varicose veins
  • Gestational diabetes

Losing weight after pregnancy

As soon as your child is born, you will automatically and steadily lose weight again. This is of course because your child and the associated weights are gone or no longer needed.

Of course your body has to get used to the situation again after pregnancy. This means, for example, that your organs slowly move back to where they were before. Of course, this does not happen from one moment to the next and therefore you should not expect that everything will be back to normal right after the birth.

For most women, the baby bump does not go away again 100% and it must be helped up by sports and healthy eating. There are specific exercises that can help you lose the last few kilos.

What you may not have known: Breastfeeding can also help you lose weight. Because you will lose calories steadily. And your body draws these from the accumulated fat reserves.

Regression after pregnancy

The regression after pregnancy is not only important for your body, but also for your mental well-being. Because many women feel stretched out and uncomfortable after giving birth. This is because your body has changed too much during pregnancy and you are now suffering from it.

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