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Pregnancy & Weight Gain: What You Need to Know

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  • Pregnancy & Weight Gain: What You Need to Know
March 2, 2022 Women

Most women know that having a healthy weight is important and can reduce their risk of heart disease and diabetes. But guess what? Your weight can also affect your and your baby’s health not just during, but also long after pregnancy as well! Here are some common questions and answers about pregnancy, weight and health.

  • Does my weight before getting pregnant affect my weight gain during pregnancy?
  • Yes — being at a healthy weight before getting pregnant can lead to a proper weight gain during pregnancy. In a study of pregnant WIC participants in California, researchers found that women who had a higher Body Mass Index (BMI) at the beginning of pregnancy were more likely to gain more weight than recommended while pregnant. Simply put, women who were overweight before pregnancy tended to gain too much weight during pregnancy.
  • How much weight should I gain during pregnancy?
  • This depends on how much you weighed before you were pregnant. You’ll first need to figure out your BMI based on your pre-pregnancy weight and height. A BMI calculator can easily be found online by typing “BMI calculator” in a search engine (i.e. Google or Yahoo). Once you know your BMI, use this chart to find your recommended weight gain.
Body Mass Index Before Pregnancy Recommended Weight Gain
Less than 18.5 28-40 pounds
18.5-24.9 25-30 pounds
25- 29.9 15-25 pounds
More than 30 11-20 pounds
  • How much weight should I gain each week?
  • According to the Institutes of Medicine, women who start pregnancy at a normal weight should gain between 2-5 pounds during the first trimester, and no more than a pound a week for the rest of the pregnancy. Those in the overweight categories should gain less than a pound a week.
  • I was overweight when I got pregnant and I don’t want to gain any more weight. Can I go on a diet?
  • It’s great to focus on keeping you and your baby healthy while pregnant, but dieting or trying to lose weight during pregnancy is not a good idea. Dieting can make it difficult to get the proper nutrition needed for your growing baby. Focus instead on eating a healthy diet and getting exercise every day.
  • My doctor said I’m gaining weight too fast. What should I do?
  • Write down what you eat and drink for a few days. Taking a daily 20-30 minute walk can help you manage weight gain, and provide much-needed energy!
  • How does being overweight affect my baby’s health and me?
  • Women who are overweight are more likely to develop gestational diabetes during pregnancy, which increases both mom and baby’s chance of developing diabetes later in life. An overweight mom is also at higher risk of having a low birth weight or preterm baby.
  • I’ve been sick during my pregnancy and I’m not gaining enough weight. What can I do to stay on track?
  • Gaining enough weight can be hard when you have morning sickness, but it’s critical for your baby’s long-term health. Focus on eating healthy, high calorie mini-meals every few hours, and keep a stash of snacks close by to eat throughout the day. Healthy snacks include yogurt, nuts and seeds, cheese, whole grain crackers, fresh fruit, veggies and bean dip. Get plenty of rest, as being tired can make morning sickness worse.
  • I want to lose weight as soon as possible after giving birth. Is there anything that I can do now that I’m pregnant to help me with this goal?
  • Make a promise to yourself and your baby to try breastfeeding. Breastfeeding is the best nutrition for your baby and can also help you get back to a healthy weight after pregnancy. Right now, focus on learning how to choose healthy foods and fitting exercise into your daily routine to help you gain the right amount of weight. Even though a new baby brings many life changes, starting healthy habits now will make it easier to keep them going once your baby has arrived. baby foot

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    Side-Lying Hold

    1. For the right breast, lie on your right side with your baby facing you.
    2. Pull your baby close. Your baby’s mouth should be level with your nipple.
    3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
    4. Keep loose clothing and bedding away from your baby.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You want to rest while baby feeds
    • You are breastfeeding in the middle of the night
    • You and your baby are comfortable in this position
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    Cross-Cradle Hold

    1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
    2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
    3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby is premature
    • Your baby has a weak suck
    • Your baby needs help to stay latched
    • Your baby needs extra head support
    • You and your baby are comfortable in this position
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    Clutch or “Football” Hold

    1. For the right breast, hold your baby level, facing up, at your right side.
    2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
    3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
    4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You have large breasts
    • You have flat or inverted nipples
    • You have a strong milk let-down
    • You are breastfeeding twins
    • Your baby likes to feed in an upright position
    • Your baby has reflux
    • You and your baby are comfortable in this position
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    Cradle Hold

    1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
    2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
    3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
    4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby needs help latching on
    • You and your baby are comfortable in this position
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    Laid-Back Hold

    1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
    2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
    3. Your baby will naturally find your nipple, latch, and begin to suckle.

    This hold is useful when:

    • Your baby is placed on your chest right after birth
    • You have a strong milk let-down
    • You have large breasts
    • You and your baby are comfortable in this position