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Understanding weight gain in pregnancy

Understanding Weight Gain During Pregnancy

How Much Weight Gain Is Normal in Pregnancy?

Are you worried about weight gain during pregnancy? You’re not alone. Many pregnant people wonder how much weight gain is considered healthy and whether gaining “too much” could affect their pregnancy or postpartum recovery.

There are many myths and misconceptions surrounding pregnancy weight gain. Understanding what is normal, healthy, and expected can help relieve anxiety and support both maternal and baby’s health.

Why Weight Gain in Pregnancy Is Normal and Necessary

Weight gain during pregnancy is not only normal—it is essential for a healthy pregnancy. The body undergoes significant changes to support the growing baby, prepare for childbirth, and sustain breastfeeding after delivery.

While excessive weight gain can increase health risks for some individuals, inadequate weight gain can also affect fetal growth. That’s why healthcare providers focus on healthy ranges, not perfection.

For someone with a pre-pregnancy BMI in the “average” range, Health Canada generally recommends a total weight gain of approximately 25–35 pounds (11–16 kg). However, recommended weight gain varies depending on individual health, body composition, and pregnancy factors—always follow personalized guidance from your healthcare provider.

Where Does Pregnancy Weight Actually Go?

Many people are surprised to learn that pregnancy weight is distributed across multiple systems—not just the baby. According to Health Canada, typical pregnancy weight gain is made up of:

6–7 lbs: breast tissue and energy (fat) stores
2–3 lbs: uterus growth
7–8 lbs: the baby
7–8 lbs: increased blood volume, fluids, and protein stores
2–3 lbs: placenta
2–3 lbs: amniotic fluid

This breakdown helps put pregnancy weight gain into perspective—it reflects the incredible work your body is doing to support new life.

Should You Diet During Pregnancy?

In most cases, intentional dieting or weight loss during pregnancy is not recommended. Pregnancy is a time to focus on nourishing your body, not restricting it. Eating balanced meals, staying hydrated, and engaging in appropriate physical activity (as advised by your healthcare provider) are healthier approaches than focusing on the number on the scale.

Will You Lose the Pregnancy Weight After Birth?

Many parents worry about returning to their pre-pregnancy body after delivery. It’s important to know that much of the pregnancy weight is naturally lost after birth, including the weight of the baby, placenta, amniotic fluid, and excess blood volume.

Postpartum recovery takes time, and every body heals differently. Be gentle with yourself and focus on rest, healing, and bonding with your baby rather than rushing weight loss.

Final Thoughts

Pregnancy weight gain is normal, expected, and purposeful. Understanding where the weight comes from can reduce anxiety and help you trust your body’s ability to support pregnancy and birth. If you have concerns about weight gain, talk to your healthcare provider or a childbirth educator—they can offer individualized guidance and reassurance.

Your body knows what it’s doing 💛

Amy