Is It Normal to Lose Weight in the First Trimester?

You expected morning sickness. You expected mood swings. But weight loss? That one caught you off guard.

If you're asking, "Why am I losing weight during the first trimester?" or feeling unsure if it's something to worry about, you're in the right place.

Let’s walk through the possibilities together, gently, honestly, and without shame. Your changing body is doing a lot right now. Understanding what’s normal (and what might not be) can help you feel grounded in the unknown.

Why Am I Losing Weight During the First Trimester?

There are a few common reasons you might be losing weight early in pregnancy:

• Morning sickness or nausea making it hard to eat

• Food aversions or extreme sensitivity to smells

• Increased metabolism as your body begins pregnancy changes

• Stress or anxiety around the pregnancy itself

In most cases, mild weight loss in the first trimester is not dangerous, especially if you started at a higher BMI or had a smaller appetite before pregnancy.

But it's still worth tracking, especially if you're losing weight quickly or can’t keep food down consistently.

How Much Weight Is Safe to Lose in First Trimester?

While there’s no "one number fits all" answer, most care providers say that losing 1 to 5 pounds in the first trimester can be within a normal range, especially if it's linked to nausea or appetite changes.

Here’s a general breakdown:

• 1–5 pounds: Often considered safe

• 5–10+ pounds: May warrant a conversation with your provider

• Any weight loss + severe vomiting: Could indicate hyperemesis gravidarum (a more serious condition)

If you’re unsure, track your weight weekly and jot down how much you're eating or drinking. Your body deserves compassionate observation, not criticism.

When to Seek Medical Advice

Call your provider if:

• You’ve lost more than 5–10 pounds without trying

• You can’t keep down fluids for more than 24 hours

• You feel dizzy, weak, or faint frequently

• You’re urinating less or feel dehydrated

You deserve care that doesn’t dismiss your concerns. If your weight loss feels ignored or minimized, advocate for another opinion.

Dietary Considerations When You Can’t Eat Much

Some days, even the smell of toast is too much. If you’re struggling to get food down, focus on small, frequent meals that feel doable:

• Bland carbs like rice, toast, or potatoes

• High-protein snacks like Greek yogurt, cheese sticks, or protein smoothies

• Cold foods if smells are a trigger (smoothies, fruit, cold pasta)

• Liquid calories like soups, broths, or nut milk with protein powder

You don’t need a "perfect pregnancy diet." You need nourishment that meets you where you are. Even 200–300 extra calories a day makes a difference.

What About Weight Loss During the 2nd Trimester?

While some weight loss in the first trimester is common, continued weight loss during the 2nd trimester is usually more concerning.

By the second trimester, your baby is growing rapidly, and your body needs more energy to support the placenta, blood volume, and fetal development.

If you’re still losing weight after week 13–15, talk with your provider. It could be a sign of:

• Ongoing nausea or food aversions

• Metabolic concerns or thyroid changes

• Stress, disordered eating, or other underlying issues

You don’t have to navigate it alone. This is where a care team that sees your whole story, not just your chart, can make all the difference.

Understanding Weight Gain in Pregnancy

Here's what typical weight gain recommendations look like, depending on your pre-pregnancy BMI:

• Underweight (BMI <18.5): 28–40 lbs

• Normal weight (BMI 18.5–24.9): 25–35 lbs

• Overweight (BMI 25–29.9): 15–25 lbs

• Obese (BMI 30+): 11–20 lbs

But these are guidelines, not judgments. What matters more is that you and your baby are both getting what you need, nutritionally, emotionally, and physically.

You’re Allowed to Be Both Grateful and Concerned

Weight loss in pregnancy can bring up a swirl of feelings. Relief. Worry. Shame. Confusion.

You’re allowed to hold all of it.

Your body isn’t broken. You’re not failing. And whatever your appetite looks like right now, it doesn’t define the kind of mother you are.

Want to Feel More Nourished and Grounded in Early Pregnancy?

Get real tools for early pregnancy and labor prep with A Doula's Guide to Comfort in Labor.

Or if you’re looking for deeper, steady support throughout your pregnancy journey, you can book a free consultation and let’s talk about what care looks like when it’s built around you.

You're not too much. You're not alone. And your needs are real.