How To Avoid Weight Gain During Pregnancy

How to Avoid Weight Gain During Pregnancy

Gaining weight during pregnancy can often seem unavoidable, but there are certain measures you can take to help prevent unhealthy weight gain. Here’s an insider’s look at how to best avoid weight gain over the course of the nine months:

Eat the Right Foods

It’s essential to monitor your food intake to ensure you’re not overeating and gaining unnecessary weight during pregnancy. Eating nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains and healthy fats is an important part of maintaining a healthy weight during pregnancy. Try to limit unhealthy snacks and processed food, as they will increase your caloric intake without providing any nutritional benefit.

Stay Active

Physical activity is incredibly beneficial for your overall health, regardless of if you’re pregnant or not. Aim for at least 30 minutes of exercise each day and talk to your doctor about which activities are best for you. Strength training, yoga, swimming, jogging and walking are all suitable options; use a combination of all five to ensure you’re getting an adequate dose of exercise and variety.

Drink Plenty of Water

Staying hydrated is an important part of staying healthy, especially during pregnancy. Rather than reaching for a sugary snack or beverage, try drinking water. Staying hydrated will help control your appetite, flush out toxins, neutralize acids and help send fullness messages to your brain, which can help you avoid overeating.

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Reach Out For Support

Navigating any dietary change or lifestyle change can be difficult. Lean on family, friends and co-workers for support when you’re feeling overwhelmed or frustrated. Talking through your feelings or indulging in a fun distraction with a loved one can help keep your mind off food.


Gaining weight during pregnancy can be expected and is normal, yet it is still important to take measures to ensure you’re limiting the amount of unhealthy weight gain. Eating nutrient-dense foods, engaging in physical activity, staying hydrated and leaning on your support system are just a few of the ways that can help you avoid unnecessary weight gain during pregnancy.

**Remember: Always consult with your doctor before making any drastic changes to your diet or lifestyle.**

Q: How much weight should I gain during pregnancy?

A: It is recommended that women who are in a healthy weight range prior to becoming pregnant should gain between 25-35 pounds. Women who are underweight or overweight prior to becoming pregnant should ask their doctor how much they should be aiming to gain.

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