14 Weeks Pregnant – Everything You Need To Know

Everything You Need To Know

You’re 14 weeks pregnant!

Welcome to the second trimester.

Getting to 14 weeks gestation is a big milestone.

So many things are changing for the better now you’re in the ‘honeymoon period’ of pregnancy.

14 Weeks Pregnant – Everything You Need To Know

Most pregnant women are past morning sickness by now.

Though for some it continues into the 16th week.

If you’re still experiencing morning sickness, remember to stay hydrated and eat small and frequent meals.

You may find now the nausea has passed, you’re more hungry than usual.

It’s important to remember what you’re eating is going towards your baby’s development.

It’s tempting to fill up on carb and sugar laden foods to calm your appetite.

But these foods are devoid in nutrients which both you and your baby need.

Weight Gain At 14 Weeks Pregnant

It’s pretty normal for weight gain to start speeding up from around 14 weeks gestation.

And it’s important to remember weight gain is normal and important during pregnancy.

However it’s equally vital to remember this weight gain should be slow and steady over your pregnancy.

You want to keep your weight within a healthy range for your body type.

Too much weight gain does increase your risk of pregnancy and birth complications later.

Recommended weight gain in pregnancy is based on your body weight and body mass index (BMI) before you became pregnant.

Pregnancy health experts such as the American College of Obstetricians and Gynecologists (ACOG) suggest the following weight gain guidelines.

If your pre-pregnancy BMI is:

  • less than 18.5, you should aim to gain 12.5 to 18 kg
  • 5 to 24.9, aim to gain 11.5 to 16 kg
  • 0 to 29.9, aim to gain 7 to 11.5 kg
  • 30 or more, aim to gain between 5 to 9 kg.

If you are having twins your expected weight gain is higher than having a single baby. The guidelines recommend if your pre-pregnancy BMI is::

  • 18.5 to 24.9, aim to gain 17 to 25 kg
  • 25-29.9 , aim to gain 14 to 23 kg
  • 30 or more, aim to gain 11 to 19 kg.

Tips For Healthy Weight Gain In Pregnancy

The best thing you can do is be at a healthy weight before falling pregnant.

Tip #1: Talk to your care provider about expected weight gain during pregnancy so you know how much weight gain is right for you. Some pregnant women feel anxious about having this discussion, but remember this information can support you to have a healthy pregnancy, a healthy baby and improve your chance for a positive birth experience.

Tip #2: Track your weight gain so you can see your progress. This can help you feel positive about your efforts and keep you on track for the whole of your pregnancy. And it can help you focus on what’s working for slow and steady weight gain.

Tip #3: An important way to manage weight gain is to focus on healthy eating. You don’t need to eat for two during pregnancy. Your calorie requirements don’t increase a great deal but your nutrient requirements do. Eat for quality nutrition to get adequate folate, iron, calcium, iodine, protein etc. This inlucde a focus on fresh vegetables and fruits, quality protein, healthy fats and whole grains. Avoid or limit sugary and processed foods which are high in calories and empty of nutrition.

Tip #3: Exercise is a really important part of pregnancy care. It helps to keep weight gain within recommended levels, it has many positive side effects like improving mood and increasing blood flow. But it’s also been seento have a positive effect on birth, shortening labour and reducing the need for pain relief.

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14 Weeks Pregnant – Your Body

When you’re 14 weeks pregnant, you may start to have some muscle cramps.

This is because your blood flow is slowing down a little.

They are most common in your legs and will often happen when you are cold and at nighttime.

Some women find muscle cramps ease if they increase their calcium, potassium and magnesium intake.

The following foods have plenty of the right types of minerals to keep muscle cramps at bay:

  • Nuts and seeds, especially almonds, chia, sesame and quinoa
  • Whole-grains
  • Avocado
  • Bananas, melons, figs and citrus fruits
  • Dairy products, particularly yoghurt and cheese
  • Eggs
  • Sweet potatoes, winter squash
  • Dark leafy greens
  • Fish and turkey.

If cramps are an ongoing problem, try using heat pads and Epsom salts baths to ease the ache of muscle cramps.

Check out BellyBelly’s article about Epsom Salt Bath During Pregnancy – 4 Great Benefits.

This is a wonderful time during your pregnancy, as you’re feeling great and have the pregnancy glow.

You might’ve noticed your hair is feeling thicker and looks shiner too. This is one unexpected and little advertised bonus of pregnancy!

You might find your experience more sharp pain thanks to your round ligaments stretching to cope with your growing baby and uterus.

This ligament pain is normal but it can be annoying. To ease this, gentle stretching and heat from a wheat bag can help.

To Do List When You’re 14 Weeks Pregnant

This is a great time to start ticking things off the to-do list such as:

  • Planning the nursery (or your bedroom if you’ll be co-sleeping)
  • Begin pregnancy yoga classes
  • Research local independent birth classes. You may want to sign up for those now, as many popular ones can book out quickly.
  • Start looking into your birth support (you may want to hire a doula)
  • Take a babymoon holiday
  • Visit the dentist to make sure your teeth and gums are healthy

14 Weeks Pregnant – Your Baby

Your baby at 14 weeks pregnant can move facial muscles and make all sorts of expressions.

The roof of the mouth is also formed by 14 weeks.

The other clever thing your baby has learned to do is practice breathing.

Your baby can grasp with its hands and will start exploring inside of the uterus, the umbilical cord and even its own body!

A fine layer of hair called lanugo begins covering your baby’s body.

This hair is mainly there for warmth, as your baby doesn’t have much body fat to stay warm.

Once enough body fat accumulates, the lanugo hair will shed.

Although some babies will still have a little peach fuzz covering their skin when they’re born.

Your baby is also developing hair on eyebrows and head. Bet you can’t wait to see what colour it is!

During this week, your baby’s body will begin to grow more than the head.

The arms will also be more proportional by the end of the week, but you’ll have to wait a bit longer for the legs to catch up.

The liver begins to produce bile at this time as well.

Fully developed genitals are now visible, although still had to detect on ultrasound. If you want to find out if your baby is a boy or girl, it you’ll have to wait until after 16 weeks.

When you’re 14 weeks pregnant, your baby is around 9 cms long, weighs about 42.5 grams and is about the size of a lemon.

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Last Updated: November 13, 2018


Sam McCulloch enjoyed talking so much about birth she decided to become a birth educator and doula, supporting parents in making informed choices about their birth experience. In her spare time she writes novels. She is mother to three beautiful little humans.

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