How to Avoid Excess Weight During Pregnancy? Healthy Weight Gain During Pregnancy
Kacper Nowak
2026-03-24
6 min. read
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Pregnancy is a time of great expectations for a new family member, filled with new experiences and preparations. Our body also changes to create favorable conditions for the growing child and to prepare for the new role of the mother. One of these changes is healthy, physiological weight gain, not only due to the growing child in the womb. Should it really proceed this way? Where does the healthy norm end and the health risk in the form of overweight begin?
Body weight changes during pregnancy – physiological causes and recommended weight gain guidelines
Weight gain during pregnancy stems from multiple physiological factors beyond fetal growth alone. A newborn typically weighs between 3 and 3.5 kilograms, but additional weight arises from fluid retention essential for the baby’s development, including amniotic fluid (up to 1.5 kg), increased blood volume (both plasma and red blood cells, potentially adding up to 2 kg), as well as the growth of the placenta (0.5–1 kg) and uterus (0.5–1 kg). Fat accumulation serves as an energy reserve for lactation. Optimal weight gain depends on pre-pregnancy BMI: women with a healthy weight (BMI 19.8–26) should gain 11.5–16 kg, those overweight up to 11.5 kg, and obese (BMI > 29) up to 7 kg. It is crucial to avoid restrictive diets, which may cause deficiencies in nutrients vital for fetal health. A balanced diet and consultation with a dietitian—particularly for women with pre-pregnancy overweight or obesity—are advised to prevent passing unhealthy eating habits to the child.
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