Weight gain during pregnancy

Growing a foetus inside your body means your body is going to get bigger; it is unavoidable. But sometimes, it might feel like you – and others – are focusing a lot on what your pregnant body looks like and how much weight gain is normal. Suddenly, the people around you might be offering unsolicited opinions on the size of your belly, or brazenly asking just how much weight you’ve gained. If this happens to you, feel free to kindly but firmly speak up if it doesn’t feel okay. Nor is there any need to weigh yourself every 15 minutes, pregnant or not. Your doctor or midwife will monitor your weight at your appointments, since there are some health risks associated with gaining too much or too little. But at home, you can actually just put the scale in the closet if it’s stressing you out.

How much weight should you gain while pregnant?

As we said, there is no reason to become obsessed with the scale, but it may also be good to know that being underweight or overweight while pregnant can increase the risks of infection and premature delivery, for example. Very rapid weight gain in a short time can also be a sign of preeclampsia, so that is something to keep a close eye on. There is also a link between your weight during pregnancy and the baby’s birth weight. However, this connection can vary depending on your weight before becoming pregnant. In practice, this means that if you are underweight, you need to gain more weight than someone who is overweight. In other words, how much weight you should gain depends entirely on how much you weighed before. Genetics actually play a role when it comes to weight too, so stop comparing kilos, or googling weight curves for pregnant people. Instead, talk to your doctor or midwife if you’re feeling unsure.

It’s not unusual to lose a kilo or two early in your pregnancy if you are feeling sick and vomiting a lot. If your nausea is severe enough that you cannot get enough nutrients, talk to your doctor or midwife, because there is a medication to take in that case.

How much should you eat while you’re pregnant?

No, pregnant people don’t have to eat for two – but they do need more nutrients than before. We’re not talking double portions –during your first trimester, it’s enough to have an extra piece of fruit per day. When your second trimester begins, you can add a snack (like yogurt and a sandwich) and towards the end of your pregnancy, two snacks and a piece of fruit are enough. Listen to your body and to its signals; if you need more to quiet your hunger or nausea, then go for it. And it’s just as important as ever to consider what you are eating. If you’re craving a kilo of candy every day, it’s better to try to choose something more nutritious. If you have gestational diabetes, then of course it’s even more important to think about your diet; your doctor or midwife can provide support.

Just what are those extra kilos made of?

Late in your pregnancy, the baby constitutes about 3.5 kg of your weight increase (more if you’re expecting twins, of course), but a lot of other things in your body also add to the weight. A large part of those extra kilos consists of fluid and blood, but the placenta, your breasts (which are nearly 1 kg heavier!), uterus and amniotic fluid also add to your weight. You are also adding to your fat stores, which are needed if you plan to breastfeed – nature has thought this through well.

If weight gain is causing emotional discomfort

The reason your midwife or doctor monitors your weight at check-ups has nothing to do with cosmetic concerns or what your body looks like. It’s entirely about monitoring certain risks that come with gaining too much or too little weight during pregnancy. Some people find it exciting when the doctor or midwife weighs them, because they get to see what’s happened since last time; for others, it isn’t fun to be reminded of how their body is changing. We all have different relationships to our bodies, our weight, and how comfortable we are with being weighed in front of other people. However, it should never feel like you are being judged at the appointment; the idea is to have professional support on the journey to the birth of your baby, and the chance to get the help of a dietitian if necessary.

If weight and food are charged subjects for you, then tell your doctor or midwife at your first appointment with them. How pregnancy might affect a current or past eating disorder can be difficult to know. Some people actually feel better in general, which can reduce disordered eating, but for others, pregnancy can trigger the disorder. Your doctor or midwife might not necessarily ask questions about this, so there is a risk of it going undetected. If you have had treatment before and you know what helps, you should be clear to ask for that help again. If you absolutely do not want to talk to your doctor or midwife about this, then try calling a support line for eating disorders.

Focus on feeling good

Instead of spending too much energy thinking about the number on the scale or what your body looks like, our very best tip is to simply try to focus on doing things that make your body – and mind – feel good. You will have to determine exactly what that might be, but we know that fresh air, walks, good music, tasty food, spending time with friends, and touch from someone you like stimulate the body and psyche in a positive way. Aim to get a daily dose of something that makes you happy, take care of yourself and allow yourself to marvel at the incredible fact that the body can build a new little person – instead of worrying about extra kilos being added to a body in change.

Please note that all information above is based on Swedish recommendations.