Making Peace with Pregnancy Weight Gain

Your body is changing faster than your closet can keep up. The scale might feel like your enemy—but it doesn’t have to.

If you’re feeling anxious about the numbers creeping up, you’re not alone. Weight gain during pregnancy is normal, but that doesn’t make the emotional side any easier to navigate. 

Perhaps you’re concerned that you’re gaining too much. Or not enough. Maybe the changes feel overwhelming, or you’re getting unsolicited comments from well-meaning family members.

Here’s what we want you to know: 

Weight gain during pregnancy is necessary, and it’s absolutely not a reflection of your worth as a person or as a future parent.

Your body is doing incredible work right now. It’s building organs, forming bones, creating blood, and preparing to nourish your baby. That takes resources, and yes, that means gaining weight.

Let’s discuss what’s actually expected when it comes to pregnancy weight gain, why your body needs those extra pounds, and how to feel more at peace with the changes happening. 

What’s Normal During Pregnancy Weight Gain

Remember: every pregnancy looks different. No magic number works for everyone, and that’s exactly why medical guidelines exist as ranges, not strict rules.

The National Academy of Medicine and the CDC provide these general guidelines based on your pre-pregnancy BMI:

• Underweight (BMI under 18.5): 28–40 pounds
• Normal weight (BMI 18.5–24.9): 25–35 pounds
• Overweight (BMI 25–29.9): 15–25 pounds
• Obese (BMI 30 and above): 11–20 pounds

These are starting points for conversation with your healthcare provider, not rigid expectations you need to meet perfectly.

It’s also important to know that weight gain during pregnancy doesn’t happen evenly throughout your nine months. 

Many people gain little to no weight (or even lose weight) during the first trimester, especially if morning sickness is an issue. Most of the weight gain typically happens during the second and third trimesters as your baby grows rapidly.

Your provider is likely more interested in tracking growth curves and overall patterns than in fixating on any single weigh-in. Some weeks you might gain more, and others less. 

Why Weight Gain Is Necessary to Support Your Growing Baby

When you step on the scale and see the number climbing… it’s easy to feel discouraged. But, think of your weight as an extra investment in your baby’s development and your body’s preparation for birth and recovery. 

Here’s where the extra weight goes:

• Your baby: About 7–8 pounds
• Placenta: About 1-2 pounds
• Amniotic fluid: About 2 pounds
• Increased blood volume: 3–4 pounds
• Increased fluid retention: 2–3 pounds
• Breast tissue growth: About 2 pounds
• Maternal fat stores: 5–9 pounds

Your body is preparing for the future. It’s incredibly smart and forward-thinking. 

Every pound serves a purpose in creating the healthiest possible environment for your baby to grow. When you think about it that way, weight gain becomes less about the number on the scale and more about the amazing work happening inside you.

Feeling Okay in Your New Pregnant Body

It’s completely normal to feel conflicted about watching your body change, even when you know those changes are healthy and necessary.

You might look in the mirror and not recognize yourself. Clothes that fit last month might be snug now. You might feel frustrated or sad about losing the body you knew.

These feelings are valid. You don’t have to feel glowing and grateful about every single change, and you’re not shallow for caring about how you look.

But here are some shifts in thinking that might help:

Instead of thinking “My body is getting bigger,” try “My body is building.”

Instead of focusing on what feels different or uncomfortable, consider what’s happening functionally: 

Your hips are widening to make room for your baby to move down the birth canal. Your blood volume is increasing to support two lives instead of one. In preparation for feeding your baby your breasts are changing.

Body image struggles during pregnancy and postpartum are incredibly common. Research shows that stress and anxiety about body changes can actually impact your overall well-being. Therefore, practicing self-compassion matters not just for your mental health, but for your physical health too.

Be patient with yourself as you adjust. This is a big transition, and it’s normal for your feelings about your body to be complicated.

Tips for Healthy, Balanced Weight Gain (Without Overdoing It)

Supporting healthy weight gain doesn’t mean following a perfect diet or strict rules. It means nourishing yourself and your baby in a way that feels sustainable and realistic for your life.

Aim for balance, not perfection. Focus on getting a variety of foods: protein to support your baby’s growth, whole grains for energy, fruits and vegetables for vitamins and fiber, and healthy fats for brain development. But this doesn’t mean every single meal needs to be a nutritional masterpiece.

Try small, frequent meals if large meals leave you feeling uncomfortable. Morning sickness, heartburn, or just feeling full quickly are all common reasons to eat smaller amounts more often throughout the day.

Move your body gently. The American College of Obstetricians and Gynecologists recommends about 150 minutes of moderate activity per week (roughly 20 minutes per day) for most pregnant people. This could be walking, prenatal yoga, swimming, or whatever feels good to you. Movement isn’t about controlling weight gain. It’s about supporting your energy, mood, and overall health.

Stay hydrated. Your increased blood volume requires more water. Drinking enough water also helps with some of the common discomforts of pregnancy.

Check in with your healthcare provider. Every pregnancy is different. Your care team can give you personalized guidance based on your specific situation, health history, and how you’re feeling.

It’s Okay to Treat Yourself

Enjoyment and satisfaction are also part of a healthy pregnancy.

Having a cookie (or three) isn’t going to harm your baby or derail your health. Enjoying ice cream, pizza, or whatever you’re craving doesn’t make you a bad parent or mean you’re “letting yourself go.”

Research actually shows that all-or-nothing thinking about food can backfire. When we label foods as completely off-limits, we often end up craving them more intensely and may overeat them when we finally give in. Gentle moderation tends to work better for most people.

Your body is incredibly good at knowing what to do with the food you give it, whether that’s a salad or a slice of cake. Trust yourself. If you’re craving something specific, there might be a good reason for it.

The goal isn’t perfection. It’s balance, satisfaction, and taking care of yourself during this transitional time.

Getting More Support

If you’re struggling with morning sickness and having trouble eating well, or if you want more specific guidance about nutrition during pregnancy, remember that you don’t have to figure this out alone.

Many of the physical and emotional challenges of pregnancy feel more manageable when you have the right support and information. That’s where hiring a doula can make such a difference, even at the start of your pregnancy. 

You’re Doing Better Than You Think

Growing a baby is beautiful work. 

Your body knows what it’s doing, even when the changes feel overwhelming or unfamiliar. The weight you’re gaining isn’t a sign that you’re out of control or doing something wrong. It’s evidence that your body is creating exactly what your baby needs to grow and thrive.

Be gentle with yourself during this time. Pregnancy is a huge physical and emotional transition, and it’s normal for it to bring up complex feelings about your body, your health, and your sense of self.

If you’re feeling overwhelmed by the changes or need support navigating the physical and emotional aspects of pregnancy, we’re here for you. Our doulas can help you feel more grounded and supported through all the changes—physical, emotional, and everything in between.

You’re doing incredible work—trust your body and yourself.