Many women decide to put the scale away during pregnancy, and honestly, I think this is what most women should do. Constantly watching the scale go up can feel overwhelming and triggering, especially when you’re trying to reframe your mindset to understand that weight gain is a good thing. For some women, the struggle is with the fear of gaining too much weight, while for others, it’s a challenge to gain enough—especially if you’re feeling too sick to eat. Everyone’s experience is different, and that doesn’t make any struggle less valid.

Should You Use the Scale During Pregnancy?

If the scale already triggers you outside of pregnancy, this is not the time to start weighing yourself every single day or week. That’s just going to create unnecessary stress. Also, women with a history of disordered eating or obsessive tendencies with numbers might benefit from putting the scale away altogether and focusing on other aspects of health. Sometimes, it’s best not to know. You can even ask your doctor not to share your weight unless it’s a medical concern.

Where Does the Weight Even Go?

It’s helpful to know that pregnancy weight gain isn’t just “extra weight”—your body is working hard to grow and support your baby and you! Every woman is different, but here’s a general breakdown:

• Baby: ~7–8 pounds

• Placenta: ~2–3 pounds

• Amniotic Fluid: ~2 pounds

• Increased Blood Volume: ~4 pounds

• Breast Tissue: ~2–3 pounds

• Uterus: ~2–5 pounds

• Fat Stores (for breastfeeding and energy): ~5–9 pounds

Remember, this looks different for each woman and is all part of your body preparing to support your baby’s growth and your postpartum recovery.

My Personal Experience with the Scale

I wasn’t sure how I’d feel mentally about seeing the numbers on the scale go up up up. I’ve been around the same weight since high school, with changes mostly in body composition. For years, I really believed I had a healthy relationship with the scale, and I truly didn’t think weight gain wouldn’t bother me. I knew only time would tell. To be honest of my full experience, I had a few weeks when the scale triggered me. My doctor’s comments about not gaining “too much” and giving me a goal to gain only a certain amount were unhelpful for me, as I’m very driven to hit things on the mark and hate disappointing people. I considered putting the scale away.

Ultimately, I decided to communicate with my doctor, asking them not to give me specific targets to hit or make comments about my weight gain unless it was medically necessary. I explained what I was doing, what my meals looked like, and that I was focusing on the right things: fueling my body and baby well, staying active, sleeping, walking, drinking water, and trusting my body to gain what it needs…whatever that looked like. Since then, it’s been great. I’ve enjoyed tracking my weight changes out of curiosity rather than fear, and it hasn’t bothered me to see the number go up.

After pregnancy, I may feel differently and decide not to weigh myself for a while. If it ever triggers me or feels unhelpful, I’ll put the scale away—just like I’ve put away clothes that don’t fit me anymore.

Tracking Weight

If the scale doesn’t trigger you at all, I personally found it helpful to keep track from more of a curious perspective. It also helped me notice trends and make sure I’m not gaining something like 5 pounds in a day, which could indicate fluid retention or preeclampsia, just as an example.

Struggling with Weight Gain and the Scale?

If you’re currently pregnant or planning to get pregnant soon and feel overwhelmed by the idea of gaining weight, know you are not alone—so many women struggle with this. My biggest tip is to focus on what you can control. If you can’t stand weighing yourself, put the scale away and try to focus on the things below:

1. Don’t Compare

• Never compare your weight to others. It isn’t helpful, and you’ll always feel like something is wrong if you gain too little or too much in your trimesters.

2. Eat Enough

• Try not to go into pregnancy in a calorie deficit. Aim to be in maintenance calories for at least a few months before pregnancy. If counting calories triggers you, there’s no need to count them—just make sure you’re eating three blood sugar-balancing, higher-protein meals a day. If you go directly from trying to lose weight to growing a baby, weight gain will naturally be more rapid.

3. Prioritize Protein and Fiber

• The first thing my midwife asked me was if I’m eating enough protein because pregnant women need more than non-pregnant women. I laughed because protein is probably my favorite macro. Protein is important for everything from the growth and development of the baby to keeping blood pressure normal and supporting the increase in blood volume. Fiber, on the other hand, helps with good digestion, balances blood sugar, and lowers the risk of gestational diabetes.

4. Hunger cues

• Eat until you feel satisfied. I have counted macros and calories on and off during pregnancy, but not often. I can’t eat nearly as much in one sitting due to my organs being compressed, and eating a huge portion just gives me heartburn and makes me feel uncomfortable. So, I focus on smaller meals throughout the day.

5. Understand the difference between hunger and cravings

• Cravings are okay, and if you want the burger or cinnamon roll, just have it. Eating something is better than eating nothing. But understand your cravings and how they probably mean your body is needing a certain nutrient. If you are craving tons of sugar, ask yourself if you’ve had any protein today or if you’re low on sleep. Your body could also be needing quick energy in the form of carbs to support your baby’s growth. If you aren’t sleeping, your body will naturally crave more energy in the form of sugar (carbs). Chocolate could mean you’re craving magnesium. French fries could mean you need electrolytes from the salt, or fatty foods could mean your body is needing omega-3s. I personally think it’s best to honor the craving, but you can always work on adding specific nutrients related to that food to see if it helps. If you don’t want to have McDonald’s French fries every day, you could also make your own fries. Know there are options, but it’s totally up to you

6. Consistency, if you can

• Our bodies love consistency. It doesn’t have to be complicated. I’ve wanted the same three meals my whole pregnancy for breakfast—it’s either eggs, yogurt bowls, or nut butter toast.

7. Hydration

• Don’t forget this one! Your blood volume increases by 50%, and hydration helps form amniotic fluid, aids in nutrient delivery and circulation, and prevents constipation and swelling.

8. Daily movement

• Just another thing that helps prevent swelling and constipation, prepares your body for labor, reduces complications, and improves circulation.

9. Sleep

• You and your baby need good quality sleep for growth, hormone balance, and emotional health. If you’re struggling with sleep or waking up frequently, try reworking your sleep routine. I noticed huge improvements when I used nighttime blue light blocker glasses, took a bath, avoided my phone, and incorporated magnesium, etc., compared to when I didn’t do these things.

10. Supplements

• I have a whole blog on this—check it out here.

Finally, remember that you growing means your beautiful baby is growing too. Put sticky notes on your fridge and pantry if it helps remind you that you are eating for a purpose. Pregnancy is a true miracle and a surrender, but it doesn’t have to be miserable or scary to gain weight. Focus on the things that give you life. You got this, momma. And if you need help with how to fuel your body and work out in or out of pregnancy, I’m just a call away. Book a free call with me if you need help, HERE.