Gain Weight During Pregnancy Without Risk

Your baby will get the nutrients they need and grow at a healthy rate if they eat a healthy, balanced diet. But do you need that many extra calories?

Even though you need more calories, you don’t have to “eat for two.” The average pregnant woman needs only about 300 healthy calories per day than before she got pregnant. This will help them gain the right amount of weight during their pregnancy.

Talk to your doctor about how much weight you should put on. A woman who was average weight before she got pregnant should gain between 25 and 35 pounds. Women who are too thin should put on 28 to 40 pounds. And women who are already overweight may only need to gain 15 to 25 pounds.

You should gain between 2 and 4 pounds in the first three months of your pregnancy and 1 pound per week. You should gain 35 to 45 pounds during your pregnancy if you are having twins. After the usual weight gain in the first three months, this would be an average of 1 1/2 pounds per week.

When you’re having twins, it’s imperative to gain the right amount of weight because your weight affects the importance of the babies. And because twins are often born before their due date, their health needs to have a higher birth weight. You may need between 3,000 and 3,500 calories a day when carrying twins.

When a woman is pregnant, where does the extra weight go?

  1. 8 pounds: Baby
  2. Placenta: 2-3 pounds
  3. Amniotic fluid: 2-3 pounds
  4. 2 to 4 pounds of breast tissue
  5. The amount of blood: 4 pounds
  6. 5–9 pounds of fat stored for birth and breastfeeding
  7. Larger uterus: 2-5 pounds

25 to 35 pounds in total

I’m pregnant. Is it safe to lose weight?

When a woman gets pregnant, her doctor may tell her to lose weight if she is very overweight. They should only try to lose weight with the help of their doctor. But most of the time, pregnant women shouldn’t try to lose weight or eat less.

How to Gain the Right Amount of Weight While Pregnant?


If you’re pregnant and your doctor wants you to gain weight, try these things:

  • Every day, eat five to six small meals.
  • Keep snacks like nuts, raisins, cheese and crackers, dried fruit, ice cream, or yogurt on hand.
  • Toast, crackers, apples, bananas, or celery are all good things to put peanut butter on. About 100 calories and 7 grams of protein are in one tablespoon of creamy peanut butter.
  • Mix nonfat powdered milk into mashed potatoes, scrambled eggs, and hot cereal.
  • Add butter or margarine, cream cheese, gravy, sour cream, and cheese to your meal.

What happens if you gain too much weight while you’re pregnant?


Talk to your doctor if you’ve gained more weight than your doctor told you to. Most of the time, you should wait to lose weight until after giving birth.

Here are some things you can do to stop gaining weight:

  • Choose lower-fat fast food like a broiled chicken breast sandwich with tomato and lettuce (no sauce or mayonnaise), a side salad with low-fat dressing, plain bagels, or a plain baked potato. Avoid foods like French fries, mozzarella sticks, and chicken patties that have been breaded.
  • Avoid foods made with whole milk. Every day, you need at least four servings of milk products. But if you use skim, 1 percent, or 2 percent milk, you will eat a lot fewer calories and fat. Also, choose cheese or yogurt with low or no fat.
  • Limit sweet or sugary drinks. Many empty calories are in sugary beverages like soft drinks, fruit punch, fruit drinks, iced tea, lemonade, and powdered drink mixes. If you want to avoid extra calories, drink water, club soda, or mineral water.
  • When you cook, don’t add salt. Salt makes you keep water in your body.
  • Limit sweets and snacks with a lot of calories. Cookies, candies, donuts, cakes, syrup, honey, and potato chips all have a lot of calories but not much nutrition. Don’t eat these every day if you can help it. Instead, try fresh fruit, low-fat yogurt, angel food cake with strawberries, or pretzels for a healthier snack or dessert.
  • Don’t overeat fat. Fats are cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, sauces, lard, sour cream, and cream cheese. Try foods with less fat.
  • Cook food in a way that is healthy. When you fry food in oil or butter, it adds fat and calories. Broiling, grilling, boiling, and baking are healthier ways to cook food.
  • Exercise. Some extra calories can be burned off with moderate exercise. Most of the time, pregnant women are safe to walk or swim. Ask your doctor or nurse what kind of exercise is best for you before starting.

When You Should Call the Doctor

You should talk to your doctor if:

  • Want to know how much weight you should aim to gain?
  • Feel like you’re putting on too much weight?
  • Are you losing weight in the second or third trimester
  • Have an eating disorder that keeps you from eating enough to stay healthy?
  • I need help making a good menu plan to gain weight healthily.
  • Put on weight quickly. This could signify preeclampsia, which is high blood pressure caused by pregnancy and is a severe health problem.

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