How many times did I Google “pregnancy weight gain 1st trimester” during my pregnancy? More times than I can count! Experts say to expect to gain 2-5 pounds during the first trimester. But I was gaining weight fast, and I couldn’t make it stop!
Pregnancy is an exciting time, but let’s be real—many women have real fears about weight gain. Whether it’s concern over gaining too much or struggling to gain enough, the uncertainty can feel overwhelming, and managing your weight can make you feel out of control.
If you’re worried about gaining too much weight during pregnancy, you’re not alone! The good news is that with a balanced approach, you can support a healthy pregnancy without unnecessary stress.
What Is a Realistic Pregnancy Weight Gain?
Medical guidelines suggest that most women should aim to gain between 25-35 pounds if they start pregnancy at a healthy weight. If you’re underweight, the recommendation may be higher (28-40 pounds), and if you’re overweight, it may be lower (15-25 pounds). However, many women find that their bodies don’t follow a perfect trajectory—and that’s okay!
A few things to keep in mind:
Weight gain isn’t linear. Some weeks you may gain more, and others less.
Many women gain most of their weight in the second and third trimesters, but some women gain a lot early on and then slow down.
Your body is doing what it needs to support a growing baby, so some variation is completely normal.
Why You Shouldn’t Stress Too Much
Gaining weight is a natural and necessary part of pregnancy. Your body is not just gaining fat—it’s building a placenta, increasing blood volume, and storing nutrients for breastfeeding. It was really interesting to learn how pregnancy weight gain is actually distributed. 1-3lbs just in your breasts! 3-4lbs in increased blood volume. So remember that it’s not just baby weight + fat. Read more here.
Instead of fixating on the number on the scale, focus on:
Nourishing yourself with nutrient-dense foods.
Staying active in ways that feel good.
Trusting your body’s ability to grow your baby.
Too much stress about weight can lead to unhealthy restriction or unnecessary guilt. The goal isn’t perfection—it’s balance!
How to Support a Healthy Weight Gain
If you’re concerned about gaining more weight than necessary, there are simple ways to support a healthy pregnancy:
1. Prioritize Protein and Fiber
Protein keeps you full and supports baby’s development, while fiber aids digestion and prevents excessive weight gain. Lean meats, eggs, beans, and leafy greens are great options.
This can be easier said than done if you have food aversions or constant nausea. Find what you can handle.
Low energy, especially in the first trimester leads me to grab quick and easy foods that aren’t usually nutritious. So I’ve found the trick is to keep things simple while still trying to have protein and fiber in every meal.
Some quick grab-n-go ideas, even if you aren’t leaving the house:
- Protein fruit smoothie
- Peanut butter, honey, and banana rolled into a high fiber tortilla
- PB&J on whole wheat bread (bonus points for low sugar jam)
- High fiber cereal (like Catalina Crunch) with ultra-filtered milk (Fairlife or Darigold Fit are great options)
- High-protein pasta with plain marinara. Goodles is a great brand that is known for their mac n cheese, but I love to get their plain pasta too. I’ve also found Barilla Protein+® Pasta at my grocery store, which has similar nutritional value.
- Veggies are tricky – I had no interest in veggies my entire first trimester. Salads, my normal go-to, turned into a no-go. I found myself eating a lot of cold veggies like carrots, cucumbers and radishes dipped in my favorite ranch dressing. Try to eat veggies if you can, they will make you feel better!
- Greek yogurt and strawberries. I love mixing sugar-free Cheesecake pudding powder with plain Greek yogurt for a snack that feels like a treat.
2. Stay Hydrated
Dehydration can sometimes feel like hunger, leading to unnecessary snacking. Find a reusable water bottle that you love and carry it with you everywhere.
I recently started keeping a 40z Hydro Flask with me. It keeps my water cold and I find myself drinking more throughout the day because it’s so convenient. I chose it for the size and the silicon straw (and the 4.7 star rating) and it did not disappoint.
Don’t like plain water? Add something to it, like VitaPods, Nuun, or these Margaritaville Singles to Go packets. Don’t be persuaded by those saying that adding water enhancers makes it no longer water. Drink your water however you can.
3. Eat Consistently
Skipping meals can lead to intense cravings and overeating later. Instead, aim for balanced meals and snacks every few hours.
I’ve also found that, especially starting in the second trimester, I can’t eat the same portions that I used to. If I overeat, I feel terrible and uncomfortable. Which leads to poor eating choices later on.
4. Move Your Body
Keep up any kind of exercise you were doing pre-pregnancy, although you may need to start modifying certain movements.
Gentle movement, like walking and prenatal yoga are great during pregnancy.
Strength training has multiple benefits during pregnancy. It builds stamina, helps prevent lower back pain, and reduces the risk of preeclampsia.
Any kind of exercise helps with energy levels, can improve your mood, and keeps excess weight gain in check.
5. Try a Structured Nutrition Program
If you want more guidance, the 2B Mindset and 2B Pregnant programs by registered dietitian Ilana Muhlstein offer realistic strategies to stay on track with healthy weight gain during pregnancy. Her advice is easy to fit into any lifestyle, and I’ve been following her for years.
How Healthy Eating Can Help with Nausea and Energy
Beyond just managing weight, focusing on balanced eating can actually help you feel better throughout pregnancy. Many women notice that eating frequent, protein-rich meals helps:
-
Reduce nausea and morning sickness
-
Stabilize blood sugar levels and prevent energy crashes
-
Support better digestion and prevent bloating
Rather than restricting foods to control weight gain, try adding more nutrient-dense options and see how your body responds.
I found that at the beginning of my second trimester, I instantly had more energy. This allowed me to make more homemade meals, which were naturally healthier options than eating out or freezer meals. My nausea went away and I felt so much better overall. Some of it I’m sure was from getting out of the rough 1st trimester, but I also believe it’s because I was able to feed my body the foods it needed.
Final Thoughts
Every pregnancy is different, and the most important thing is to focus on how you feel rather than just the number on the scale. If you have concerns about your weight gain, talk to your doctor. Otherwise, trust that your body is doing what it needs to grow your baby, and just do your best to nourish yourself along the way!
Did you experience unexpected pregnancy weight gain? Share your experience in the comments!
Disclaimer: I am not a doctor or dietitian. This post is based on personal experiences and research. Please consult your healthcare provider for personalized medical advice.
