The second trimester is generally a pretty wonderful time.
The first trimester symptoms should be starting to dissipate. You have more energy. You feel a bit more secure in the pregnancy. And you may be starting to see the baby growing inside you! Amazing!
Hopefully you are now feeling a bit better, with less nausea & sickness and more energy. This is a great time to think about nutrition and exercise and how much weight you should gain in the second trimester.
If you managed to keep your first trimester weight gain to a minimum, congratulations – you are in a great position to start the second trimester.
On the other hand, if you gained a bit too much, don’t stress. There is still time to get back on track. It is the overall pregnancy weight gain which is most important.
Weight gain in the second trimester – the importance of BMI
The amount of weight you need to gain during the second trimester will be dependent on your Body Mass Index when you conceived.
To find out what your pre-pregnancy BMI was, just plug your height and pre-pregnancy weight in the calculator below and it will calculate it for you.
You can then check out the charts below to see the recommendations from the Institute of Medicine on overall weight gain during pregnancy.
Single Pregnancy
Twin Pregnancy
Weight gain in the second trimester
During the second trimester you should aim for a steady weight gain. This is important to keep the baby supplied with a steady flow of nutrients.
The second trimester is usually when you will gain the most weight. The baby will also start to grow in earnest.
Weight gain doesn’t always happen in a completely uniform way, so if you don’t gain anything one week, and then gain 1 kg (2 pounds) the next week it shouldn’t be anything to worry about.
If you don’t gain anything for 2 weeks in a row it is worth a visit to the doctor. Just to make sure everything is in order.
If you are ever concerned about your weight gain during pregnancy (whether you think you are gaining too much or not enough) make sure you discuss it with your healthcare provider.
How much weight should you gain in the second trimester?
Underweight BMI pre-pregnancy
If you start pregnancy underweight (BMI less than 18.5), then it is recommended that you gain around 0.5 kg or 1 pound each week (or even slightly more) during the second trimester.
The general recommendation is to add around 400 calories to your diet each day in the second trimester.
Normal BMI pre-pregnancy
As a rule of thumb, if you start pregnancy at a normal BMI (BMI of 18.5 – 24.9) you will gain around 0.5kg or 1 pound each week in the second trimester.
Adding around 300 calories to your diet each day during the second trimester should be enough.
Overweight or obese BMI pre-pregnancy
If you start pregnancy overweight (BMI of 25 – 29.9) or obese (BMI over 30) it is a good idea to talk to your health care provider about your pregnancy weight gain.
Although there are guidelines from the Institute of Medicine, your doctor may have different recommendations for your specific case.
The guideline from the Institute of Medicine for women who start pregnancy overweight or obese is to gain around 0.2 kg or 0.5 pounds per week during the second trimester.
Talk to your doctor about how many calories you should aim to eat each day.
How much weight should you gain in the second trimester if you are pregnant with multiples?
The general recommendation from the American College of Obstetricians and Gynaecologists is that you if you are pregnant with multiples, you need an extra 300 calories per day for each fetus.
That means if you are pregnant with twins, and you started your pregnancy at a normal BMI you would need an extra 600 calories per day.
If you are pregnant with triplets or more, or if you started your pregnancy at an overweight or obese BMI then you should talk to your doctor for individual weight gain recommendations.
Pregnancy nutrition in the second trimester
Extra calories each day – BONUS!
But before you reach for the chocolate or chips just hold your horses.
These extra calories should come from nutritious, whole foods. Remember: you want to nourish your growing baby with all the vitamins and minerals it needs to thrive – not flood it with added sugar and salt before it even arrives in the world!
Also be aware of how many extra calories you really need. If you started pregnancy at a normal BMI, you only need around 300 extra calories each day during the second trimester.
That could be a banana and a large handful of walnuts.
Or a large carrot and small pita bread with hummus, and an apple.
Or a breakfast smoothie bowl filled fruit, yoghurt and coconut.
If you have a good appetite during your second trimester, you may want to make those 300 calories stretch as far as possible. Here are some examples of extra meals you could have, clocking in at around 300 calories.
Or the extra calories could come from smaller snacks throughout the day, some good snack options include:
- Fruit
- Chopped up veggies with hummus
- Nuts or seeds
- Trail mix
- Natural yoghurt and granola
- Nut butters
- Dark chocolate (in moderation)
- Eggs
If you want more general information about weight gain during pregnancy, such as how to monitor your weight and how to keep your weight gain under control, then check out this post:
If you are in your first trimester:
Or if you are in your third trimester:
When to call the doctor
Whenever you have concerns about your pregnancy weight gain, you should discuss it with your healthcare provider.
It is particularly important to check with your doctor if you:
- Experience a sudden jump up in your weight
- Do not gain any weight for more than two weeks in a row (between the 4th and 8th months)
Sudden weight gain, which doesn’t seem to correspond to overeating can be a sign of preeclampsia (pregnancy related high blood pressure) – so it’s always better to err on the side of caution and get it checked.
Conclusion
Every pregnancy will be different, so there are no definite answers when it comes to exactly when, where and how you will gain weight during pregnancy.
The second trimester is when you will gain the most weight. The amount you need to gain is dependent on your pre-pregnancy BMI, and you should aim for this gain to be steady by following the recommendations for additional calorie consumption.
If you are pregnant with triplets or more, or if you started your pregnancy with an overweight or obese BMI (BMI above 25), work with your health care provider to determine your weight gain goals for each trimester.
Finally, focus on getting those additional daily calories from nutritious foods to feed your body and your baby with all the nutrients it needs to thrive.
How is your second trimester going? Do you have a go-to nutritious snack that you would like to share?