Louise 
Probably not a great surprise but “How much weight should I gain?” is one of the most frequently Googled questions in pregnancy. Given that everyone from apps to relatives will seemingly have an opinion, is it any wonder?
Hopefully this blog will help you relax into your pregnancy and not worry too much about your weight.
Is There a “Right” Amount of Pregnancy Weight Gain?
Yes and no.
Official guidance exists but it’s not one-size-fits-all. The NHS doesn’t currently offer strict weight gain targets during pregnancy. Instead, your midwife will be more likely to focus on overall wellbeing, nutrition and baby’s growth.
| Pre-pregnancy BMI | Recommended total weight gain |
|---|---|
| Underweight (<18.5) | 28–40 lbs (13–18 kg) |
| Normal (18.5–24.9) | 25–35 lbs (11–16 kg) |
| Overweight (25–29.9) | 15–25 lbs (7–11 kg) |
| Obese (≥30) | 11–20 lbs (5–9 kg) |
PLEASE REMEMBER – These are guidelines not rules. Your midwife or consultant may adapt this based on your health, baby’s growth or specific circumstances.
Why Does Weight Gain Even Matter?
Weight gain during pregnancy isn’t just about fat or food. It includes:
- The baby (obviously!)
- Placenta
- Amniotic fluid
- Increased blood volume
- Breast tissue growth
- Uterine growth
- Extra fluid storage
It’s all part of supporting a healthy pregnancy and preparing your body for birth and breastfeeding.
In fact, some weight gain is a good thing. It helps support your baby’s development and sets your body up for what’s ahead.
What If You Gain “Too Much”?
Here’s the truth: Bodies do what they need to do.
Some people gain more, some gain less, even with similar diets and activity levels. That’s because genetics, hormones and fluid retention play a big role.
It’s worth knowing that excessive weight gain can be linked to:
- Gestational diabetes
- Higher birth weights (which may increase interventions)
- Longer labours
- Postnatal weight retention
But equally, under-gaining can be a sign of:
- Poor nutrition
- Hyperemesis gravidarum (severe sickness)
- Growth restriction in baby
Neither situation means you’ve done something wrong, it’s simply something to flag with your midwife so you can be supported.
What Should I Be Eating?
Pregnancy is not the time to diet. It’s about eating well, often and enough to nourish both you and your baby.
Top tips:
- Focus on balance: protein, healthy fats, fibre, fruit, veg and complex carbs
- Stay hydrated
- Listen to your body especially your hunger, thirst and tiredness cues
- Include snacks if you’re feeling faint or nauseous
Some days you’ll manage a wholesome meal. Other days it’s just toast and tea and that’s okay. Trust that doing your best is enough.
Should I Exercise to Control Weight Gain?
Exercise isn’t just about weight. It’s about strength, stamina, mood and circulation.
The NHS recommends 150 minutes of moderate exercise per week in pregnancy (as long as there are no medical reasons not to). This could include:
- Walking
- Swimming
- Pregnancy yoga or Pilates
- Light strength training
Exercise helps reduce pregnancy aches, boosts energy and may make labour more manageable. But this isn’t the time to push hard. Movement should feel gentle and supportive.
Check out our Pregnancy Yoga Class here if you want a safe, midwife-approved way to move your body.
Honest Midwife Thoughts
Weight in pregnancy can feel like a loaded topic (pun intended). But remember your body is doing something extraordinary. It’s growing an entire human.
This is not about “bouncing back,” shrinking or fitting anyone’s idea of the “right” size. It’s about supporting your body through an enormous physiological task. So be kind to yourself. Eat to feel strong. Move because it feels good. And speak up if you have concerns, your midwife is there to help you.
Want to be able to ask questions in real time?
Join one of my live antenatal classes where I talk about all things body changes, labour, birth and caring for your baby – with zero judgement and lots of support.
