14 Weeks Pregnant – What To Expect In Week 14

14 Weeks Pregnant - What To Expect In Week 14

You’re 14 weeks pregnant!

Welcome to the second trimester.

14 Weeks Pregnant – What To Expect In Week 14

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.

This is the time you’ll feel most like getting things done. 

You’re not as tired these days, and you’ll continue to feel really good. 

Take the opportunity to do all the things you had been putting off while the first trimester sapped your energy levels.

14 Weeks Pregnant: Symptoms

Most pregnant women are past morning sickness by now.

For some, though, it continues into the 16th week.

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

Even mild dehydration can leave you feeling tired, foggy and unfocused.

Electrolytes (not to be confused with sugary sports drinks) can make you feel a lot better during pregnancy.

You can read about 9 Important Reasons To Take Electrolytes throughout pregnancy and into breastfeeding.

When you’re 14 weeks pregnant, you might start to experience some muscle cramps.

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

Cramps are most common in your legs and will often start when you are cold, and at night time.

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 salt baths to ease the ache of muscle cramps.

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

14 Weeks Pregnant Belly

You might have noticed some aches and pain in your abdomen.

This is to do with your uterus expanding very rapidly as your baby grows.

The ligaments around your uterus are stretching, and this process can surprise you with short jabbing pains down the side of your belly.

Ligament pain is normal but it can be annoying. To ease it, try some gentle stretching and apply heat from a wheat bag.

Very soon you’ll have a proper little bump to rub, which makes the discomfort worth it.

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

14 Weeks Of Pregnancy: Your Appetite

Now the nausea has passed, you might find you’re more hungry than usual.

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

Your baby will take what he or she needs from your body but, if you’re not eating well, it can leave you feeling terrible.

It might be very tempting to fill up on high carbohydrate and sugar-laden foods to calm your appetite.

These foods, however, are devoid of nutrients that both you and your baby need, and you’ll notice you get hungry again quite quickly.

The solution is to opt for nutritious, filling foods. Protein, good fats, greens and veggies will keep you full and healthy.

Want some mouthwatering healthy breakfast ideas? See our delicious suggestions here.

14 Weeks Pregnant: Weight Gain

It’s pretty normal for weight to start increasing 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 increases 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
  • 18.5 to 24.9, aim to gain 11.5 to 16 kg
  • 25 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 if you are 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 to 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 and a healthy baby. It can also improve your chance of a positive birth experience. It is worthwhile seeing a nutritionist if you have concerns, or if you want a second opinion, as most doctors are not trained in nutrition.

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. It can also help you focus on what’s working to achieve 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 includes a focus on fresh vegetables, protein, and healthy fats. Avoid or limit sugary and processed foods and drinks, which are high in carbohydrates, and devoid of nutritional value.

Tip #3: Exercise is a really important part of pregnancy care. It helps to keep weight gain within recommended levels and promotes a positive mood. It increases blood flow and helps with insulin resistance. Exercise can also have a positive effect on birth, shortening labour and reducing the need for pain relief.

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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:

  • Plan the nursery, or your bedroom if you’ll be co-sleeping
  • Begin pregnancy yoga classes
  • Research local independent birth classes. You might want to sign up for those now, as many popular ones can book out quickly.
  • Start to plan your birth support; you might 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

At 14 weeks of pregnancy, your baby 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 practise breathing.

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

A fine layer of hair called lanugo begins to cover 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 usually be shed. 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.

Also at this time, the liver begins to produce bile.

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

When you’re 14 weeks pregnant, your baby is about 9-10 centimetres long, weighs about 42.5 grams and is roughly the size of a lemon.

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Last Updated: January 27, 2019


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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