Weight Gain During Pregnancy: Normal Ranges and Tips for Prevention

After receiving the news of pregnancy, everyone around you starts offering you food: "Eat, dear, you're eating for two now!". While this sentence sounds pleasant (especially if there's a delicious cake in front of you), modern medicine says the exact opposite.

Seeing the numbers increase every time you step on the scale is a source of joy for some mothers and stress for others. It is natural for your body to change and round out, but where does the limit end? Which numbers are considered healthy and which are risky?

In this article, we explored the scientific norms of ideal weight gain during pregnancy, where those kilograms actually go, and how you can maintain your healthy shape.

How much should ideal weight gain be? (BMI Chart)

Every woman is different, and there is no "single norm for everyone." How much weight you should gain depends on your pre-pregnancy weight and height, i.e., your Body Mass Index (BMI).

The recommendations of international medical institutions (IOM) are as follows:

| Pre-pregnancy status | BMI | Ideal Weight Gain |

| --- | --- | --- |

| Underweight | Less than 18.5 | 12.5 – 18 kg |

| Normal weight | 18.5 – 24.9 | 11.5 – 16 kg |

| Overweight | 25.0 – 29.9 | 7 – 11.5 kg |

| Obese | 30.0 and above | 5 – 9 kg |

| Twin pregnancy | - | 16 – 24 kq |

Note: Trying to lose weight during pregnancy (even if you are overweight) is not recommended. The goal is to keep weight gain under control.

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Where do these kilos go? (Mathematical calculation)

Often women think that all 15 kilograms they gain are fat. Fortunately, this is not the case! The weight you gain is actually spent on the "life support system" needed to nourish and protect the baby.

The breakdown of an average 13-14 kg weight gain is approximately as follows:

• Baby: ~3.5 kg

• Placenta: ~0.7 kg

• Amniotic fluid: ~1 kg

• Uterus (Enlarged organ): ~1 kg

• Breasts: ~1 kg

• Increased blood volume: ~1.5 kg

• Body fluids (Swelling): ~1.5 kg

• Fat stores (Energy for birth and breastfeeding): ~3-4 kg

As you can see, most of this weight will go away immediately after birth and in the first few weeks.

The "Eating for Two" Myth

The biggest misconception is thinking that a pregnant woman needs double the calories.

• 1st Trimester: There is NO need for extra calories. Normal nutrition is sufficient.

• 2nd Trimester: Approximately +340 kcal should be added daily (this just means a sandwich or a bowl of yogurt).

• 3rd Trimester: Approximately +450 kcal daily (about as much as a healthy snack).

That is, you need to eat not for two people, but for (quality for) two people.

Risks of Excessive Weight Gain

Gaining more weight than the norm is not just an aesthetic problem; it can pose serious risks for both mother and baby:

• Gestational Diabetes: The risk of pregnancy diabetes increases.

• Preeclampsia: High blood pressure and protein leakage.

• Large fetus (Macrosomia): A baby weighing more than 4 kg can make delivery difficult.

• Cesarean possibility: The risk of surgical intervention increases due to a large fetus or complications.

• Postpartum difficulty: It becomes harder to lose the extra pounds.

5 Golden Rules for Healthy Weight Gain

How can you maintain your weight without going hungry and leaving the baby without vitamins?

1. Avoid "empty" calories

Sugary drinks, packaged sweets, fast food... These give you energy, but they are of no benefit to the baby. When you crave sweets, eat fruit, dried fruit, or dark chocolate.

2. Choose complex carbohydrates

Choose whole wheat bread instead of white bread, buckwheat or bulgur instead of white rice. These foods keep blood sugar stable and keep you full for longer.

3. Stay active

Pregnancy is not an illness! If your doctor allows, walking for 20-30 minutes a day, swimming, or doing pregnancy yoga speeds up metabolism.

4. Water regimen

Sometimes our bodies mistake thirst for hunger. Drinking plenty of water throughout the day both regulates appetite and prevents swelling (edema).

5. Regular monitoring (Anacan App)

Weigh yourself on the same day and at the same time (on an empty stomach in the morning) every week. Monitor your chart using the "Weight Tracker" function in the Anacan app. The app will immediately show you whether your weight is within the norm.

Weight gain during pregnancy is inevitable and necessary. The main point is not to get stuck on the numbers, but to pay attention to the quality of the food you eat. Your body is doing a magnificent job — respect it and support it with healthy foods.

If you cannot control your appetite or if your weight is increasing rapidly, be sure to consult your doctor. Balance is the best key for a healthy mother and a healthy baby.