The period from conception to the 12th week of pregnancy is termed the first trimester. During this period, you and your baby undergo several physical and physiological changes, which cause you to gain weight. However, not all women gain weight in the first trimester. Rather, some may lose weight due to appetite loss caused by issues, such as morning sickness and food aversion (1). In such a scenario, knowing how much average weight a woman should gain during the first trimester can help avert weight-related complications in the later stages of pregnancy.
Read on as we discuss the healthy weight gain in the first trimester tips that will help you in gain and maintain a healthy weight.
How Much Weight Should You Gain In The First Trimester?
Women with normal weight or BMI before pregnancy are expected to gain 1 to 4.5 pounds (0.5 to 2kg) of weight in the first trimester (2). However, if they are expecting twins, their expected weight gain rises to 4 to 6 pounds (1.8 to 2.7kg) (3).This weight gain target further increases for those expecting multiples. However, if you are overweight or obese, your weight recommendation would change. In such cases, rather than gaining weight, your doctor will advise you to maintain your pre-pregnancy weight.
Should You Worry About Not Gaining Weight In The First Trimester?
Weight gain during pregnancy is obvious, but it doesn’t happen for every woman at the same pace and pattern. For those suffering from morning sickness, nausea, and food aversions, losing weight (or not gaining much weight) in the first trimester isn’t uncommon (4). However, losing too much weight may indicate an underlying concern, such as hyperemesis gravidarum, a condition that causes severe and persistent nausea and vomiting (5).
Nonetheless, appetite changes in the first trimester are common and are unlikely to affect your and your baby’s health. Yet, it’s important to inform the doctor about the weight changes and the symptoms you are experiencing. This way, they can know if you need any nutritional support.
Most women regain their appetite by the start of the second trimester and even develop food cravings, making them eat more than they were in the first trimester. These changes, along with several others, make the mother gain weight in the second and third trimesters.
How Much Weight Gain Is Too Much?
Just like less or no weight gain, there will be mothers who may gain more weight than expected. It usually happens when a mother is overweight or obese. While a little weight gain over what’s expected will not harm you and your baby, excessive weight gain will certainly raise the chances of adverse health risks in the advanced stages of pregnancy. Thus, you should watch your weight gain and keep it within your target weight limits. If you see you are gaining too much weight too quickly, talk to your doctor.
What Are The Risks Of Gaining Too Much Weight?
Gaining too much weight in the first trimester doesn’t affect your and your baby’s health immediately. However, when the extra weight gain continues throughout the pregnancy, it will expose you and your baby to health risks, such as (2) (6)
- Macrosomia: Excess gestational weight gain from the start of pregnancy can cause the baby to gain excess weight. When a baby weighs 8 pounds and 13 ounces (4kg) at the time of birth, it’s known as macrosomia, and the baby is considered large for its age.
- Birthing difficulties: When a baby is large for its age, there’s a risk of birthing difficulties, such as shoulder dystocia and prolonged labor. It’s the reason that a mother with a large baby may be advised a cesarean section (c-section).
- Gestational diabetes: Gaining too much weight early in the pregnancy can cause insulin insensitivity, which, coupled with continued weight gain, raises a mother’s risk of developing gestational diabetes. Gestational diabetes causes high blood sugar levels, which can cause the baby to gain too much weight.
Since excess maternal weight gain is linked to several health risks for the mother and the baby, it’s pertinent that you follow the right dietary practices and keep your weight gain steady and gradual.
Tips To Gain Healthy Weight In The First Trimester
Eating a calorie-balanced diet right from the first trimester helps keep your weight gain steady and gradual throughout the pregnancy. Here are some helpful tips to follow (7).
- Know your calorie intake: According to the Academy Of Nutrition And Dietetics, pregnant women don’t need to consume extra calories in the first trimester (8). It’s because the baby is still too small, and so are its nutritional needs. Hence, talk to your healthcare provider and know how many calories you should consume in a day relative to your weight or BMI category.
- Monitor your weight: Maintain your weight record and share it with your healthcare provider. Doing so will help your doctor monitor your weight gain and keep it steady and gradual. For instance, if you aren’t gaining much weight, they may ask you to raise your calorie intake. On the contrary, they may order some tests to rule out any underlying issues if you are gaining too much weight too quickly.
- Stay active: Physical activity is vital across life stages, including pregnancy. It will help you keep your weight gain in control and also stay flexible and strong. Hence, aim at indulging in 150 minutes of physical activity every week. For that, spend 30 minutes a day, at least five days a week, doing different activities, such as walking, yoga, cycling, and swimming. Remember to consult your doctor before starting an exercise regimen to know what exercises are suitable for your body.
- Eat a well-balanced diet: A well-balanced, healthy diet ensures you gain healthy weight and your baby gets all the vital nutrients it needs for growth and development. So, include various high-fiber, high-protein foods, such as whole grains, seeds, nuts, lean meat, fresh fruits, vegetables, and low-fat dairy, in your diet and consume them in moderation. Also, instead of eating three large meals, eat three small meals a day with two snacks to beat hunger pangs.
- Maintain hydration: American College of Obstetricians and Gynecologists advise drinking 8 to 12 cups of water a day during pregnancy (9). You can meet your water needs by drinking plain water and consuming other healthy beverages or fluids, such as soup, tender coconut water, buttermilk, and low-sugar lemonade. Consuming these drinks will help you avoid unhealthy drinks, such as coffee, soft drinks, and energy drinks.
- Avoid or limit processed food intake: Processed foods, such as biscuits, cookies, chips, and ready-to-eat meals, are high in calories that mainly come from saturated fat and refined sugar. Since high amounts of sugar and fat can cause excess weight gain, it’s good to avoid or limit their intake.
Besides these, stay stress-free and sleep sound for at least eight hours a day. All these healthy practices, when followed diligently, can help you gain and maintain weight within target weight gain limits.
Several healthy women gain little or no weight in the first trimester. It happens due to appetite loss caused by nausea and food aversions. In most cases, weight loss or little weight gain in the first trimester doesn’t affect the mother and the baby. However, if you gain or lose too much weight too quickly, it may indicate an underlying problem. So, consult your gynecologist promptly.
- Weight Gain During Pregnancy.
- Healthy Eating for Two.
- Weight Gain With Twins.
- Appetite changes and food aversions during pregnancy.
- Pregnancy Complications.
- Weight Gain In Pregnancy.
- Tracking Your Weight for Women Who Begin a Twin Pregnancy At A Normal Weight.
- Healthy Weight during Pregnancy.
- How much water should I drink during pregnancy?