How To Lose Healthy Weight While Pregnant

How To Lose Weight While Pregnant

How to Safely Lose Weight While Pregnant

Understand that trying to lose weight while pregnant is risky and the growth of your baby can in jeopardy.

While I do not recommend intentional weight loss during pregnancy, I do recommend focusing on not gaining excessive weight.

Because lets face it, obesity during pregnancy increases your risk of every single major peri-and postpartum complication.

Lets go over a few ways to do that.

How Much Weight Should People Gain

The expected weight gain during pregnancy will depend on a womans weight before pregnancy and how many babies she is expecting. A woman who is pregnant with twins will gain more weight during pregnancy than she would if she were pregnant with one baby.

Women can use their starting body mass index to determine how much weight they should expect to gain. Use an online BMI calculator to work out your BMI here.

Below is a table of how much weight a woman should gain during pregnancy based on her pre-pregnancy BMI.

Underweight Healthy weight Overweight Obese
Single baby

What Extra Care Will I Get During My Pregnancy

If you have a BMI over 30 you should be referred to a dietitian for an assessment and advice about healthy eating and exercise.

You will also have:

  • extra ultrasound scans to check the babys development
  • blood pressure tests at every antenatal appointment
  • a gestational diabetes test between 24-28 weeks
  • a risk assessment for thrombosis at your first antenatal appointment, which will then be monitored throughout your pregnancy.

You may also need to have injections of low molecular weight heparin to reduce your risk of blood clots.

If you have a BMI over 40 there is a higher risk of complications during labour or birth. These include:

  • an emergency caesarean section
  • a more difficult operation if you need a caesarean section and a higher risk of complications afterward, for example a wood infection or blood clots
  • anaesthetic complications, especially with general anaesthesia
  • heavy bleeding after birth or at the time of caesarean section.

Because of these risks your obstetrician and/or midwife will talk to you about the safest way and place for you to give birth and your options may be limited. You should also be referred to an anaesthetist to talk about pain relief during labour.

Being classed as obese does not always mean you will need a caesarean section but you may be more likely to have one. Find out more about c-section advice for overweight women.

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When Should You Gain Most Pregnancy Weight

Think of how your belly grows during pregnancy. Your change in weight follows a similar pattern.

During the first trimester, there usually isnt that much change. A few pounds usually between 1 and 5 should really be about all you gain during those early weeks, explains Harris.

Most of the weight gained during pregnancy should come in the second and third trimesters. In general, youll gain about a pound a week during this period.

How To Not Gain Too Much Weight During Pregnancy

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  • Early in your pregnancy, talk to your obstetrician about how much weight you should gain. If possible, work with your obstetrician before youre pregnant to determine how best to get your body ready for a baby.
  • Stay away from high-calorie snacks and empty calories such as chips and candy. Focus instead on healthier foods, including vegetables.
  • Monitor your weight gain and make adjustments to your eating habits throughout your pregnancy.
  • Continue to exercise to keep your entire body healthy and strong. Talk to your doctor about safe exercise, especially after the 12th week of pregnancy.

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How Can I Avoid Getting Fat During Pregnancy

The most important thing you could do to avoid gaining weight during pregnancy is:

  • monitor your calories,
  • consume a well balanced diet,
  • maintain adequate hydration,
  • exercise, and
  • ensure you are getting enough sleep

With that being said, the most common reason for excess weight gain during pregnancy is due to increased caloric intake so you must ALWAYS pay attention to the amount of food you consume on a daily basis..

How Can I Lose Back Fat While Pregnant

As I mentioned above, it is quite difficult to lose fat in a particular area. Studies have shown that you cannot spot reduce fat from specific parts of your body.

Instead, you can focus on building muscle which can help get rid of excess, unwanted fat.

I have an entire article on losing back fat postpartum that may be relevant.

*Note, some of the exercises in that post are done on your back or stomach. While pregnant, it is important to not do any sort of exercise where you are flat on your back or on your stomach.*

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Possible Problems If You’re Overweight In Pregnancy

Being overweight increases the chance of complications for you and your baby. The higher your BMI, the higher the chance of complications. The increasing chances are in relation to:

  • the baby’s shoulder becoming “stuck” during labour
  • heavier bleeding than normal after the birth

You are also more likely to need an instrumental delivery , or an emergency caesarean section.

Take Small Meals Frequently


One of the characteristics of pregnancy is increased appetite. Pregnant women cant seem to control their cravings. So theyre hungry almost all the time taking more calories than is expected of them and gaining weight in the process. To avoid this, experts advise pregnant women to go for six smaller meals per day instead of three big ones.

It is also helpful to carry your own healthy snacks and lunch to work, drink a lot of water during the day and just before eating, and stock up your fridge with lots of healthy foods.

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Is It Ever Safe To Try To Lose Weight While Youre Pregnant

Heres what you need to know.

While the American College of Obstetricians and Gynecologists says its fine to work out when youre pregnant , Michael Cackovic, M.D., a maternal-fetal medicine physician at The Ohio State University Wexner Medical Center, says its not really a good idea to try to actively lose weight when youre carrying a baby.

Is It Safe To Lose Weight While Pregnant

If you find yourself suddenly losing weight while pregnant and youre not sure why, this is something to mention to your healthcare provider.

A number of medical conditions can lead to weight loss in pregnancy, including infections, hormonal imbalance, undiagnosed diabetes, and an overactive thyroid.

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Medical Care During Pregnancy

Hi Guys do you want to know medical care during pregnancy then this article is Absolutly for you because today’s topic is antenatal care, meaning medical care during pregnancy. The point of antenatal care is that pregnant ladies can be given such care so that any risk factors that can occur during pregnancy can be identified …and treated timely and properly….so…Many past incidents come to mind regarding this.


Similarly, many women who come in with eclampsia, meaning when blood pressure is high during pregnancy and they come in with fits resulting in the mother’s death or the child or both of them.

And, sometimes diabetic women come in such situations when they can not feel baby movements and they end up having still births.

To stay safe from all these complications, antenatal care is important.

So what you have to do is, first and foremost, as soon as you find out that you’re pregnant, meaning if you checked from a pregnancy stick, or got it checked from a clinic, and you get to know that you are pregnant.

You find a nearby hospital or such clinic where all facilities are available. You go and take your booking appointment. In this appointment what the doctor does is that they will take your detailed history. Which includes your personal history, medical history, your drug history, assuming if you take any medications, your family history, to know if there is any problem like diabetes, blood pressure, etc in your family.


Doctor Advice

Cut Down Caffeine Intake To Lose Weight While Pregnant

20 Simple &  Useful Tips For Losing Weight After Pregnancy

Most of the pregnant women drink coffee to satisfy their craving. A mug of coffee or 2 is okay for a day. But, if you exceed more than it will not be good for your health and for baby as well. Replace your coffee mug with green tea or fresh fruit juice. Drinking too much of coffee and tea may lead to weight gain, acidity which is again not good for a healthy pregnancy. Also, it will contribute to morning sickness. According to a research intake of excess caffeine during pregnancy leads to miscarriage. If you experience too much craving for the coffee then drink a small coffee. But do not increase more than it.

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Prenatal Vitamins Are Good For You And The Baby

Prenatal vitamins are helpful during pregnancy because its hard to get all the nutrients you and your baby need from the normal foods you eat every day. Eating right is good, but not even that guarantees that youre taking enough nutrients for your condition. So doctors always prescribe prenatal vitamins.

When it comes to losing weight during pregnancy, prenatal vitamins play a very vital role. For instance, if your weight loss plan involves eating less than usual, taking prenatal vitamins is a way to make sure you still get the right proportion of vitamins for you and your baby. However, it is very crucial that your doctor is aware of whatever prenatal vitamins youre taking and why youre taking them.

Effects Of Weight Loss On The Mother

Losing too much weight can prove counter-effective and can have a negative impact on the well-being of you and your child. Unhealthy weight loss, which mainly occurs due to morning sickness or loss of appetite can start in the first trimester of pregnancy and may last up until the end of the first trimester. Weight loss during pregnancy is not always healthy as it might affect the health of the pregnant woman and her baby. Mentioned below are some complications of weight loss during pregnancy:

  • The baby may be born underweight because of lack of nutrition.
  • There is an increased chance of a miscarriage in the first trimester due to anorexia.
  • Lower levels of amniotic fluid.
  • The baby will have a poor cognitive function.
  • You might feel tired all the time and will be prone to infections.

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Is Dieting During Pregnancy Ok

You probably are wondering at this point about how to lose weight while pregnant and how to do this safely. The fact is that, though it is tempting, it is notok to diet during pregnancy. Why? Because when you restrict calories in your diet, you are also restricting nutrients nutrients which your growing baby needs to develop in a healthy way.

That being said, sometimes overweight or obese women do lose a little weight while they are pregnant. Often, this is due to the decreased appetite and morning sickness which can be especially common in the first trimester. Even if this happens, the extra calories that heavier-set women store as fat can give the growing baby the energy it needs to develop. This is a normal part of pregnancy just remember not to try to intentionally reduce weight through calorie restriction.

Do You Burn More Calories When Pregnant

How to Lose Weight While Pregnant.

Yes, you burn more calories when you are pregnant because of the increase in weight and body surface area.

At baseline, your body has to burn calories just to keep your heart pumping, brain functioning, blood flowing, and muscles working. With an increase in body surface area, your body has to work harder to do these bodily functions. Therefore, you burn more calories.

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Why You Should Not Lose Weight While Pregnant

It is rare that losing weight during pregnancy will be beneficial. Usually, the dangers that weight loss poses to your baby outweigh the benefits of losing weight. However, it is also important to understand the effects that being overweight may have on pregnancy.

As ACOG points out, being overweight increases the risk of giving birth to a baby with birth defects and giving birth prematurely. It can make diagnostic tests that are performed in pregnancy, such as ultrasounds and fetal heart rate monitoring, more difficult. It can increase the risk of having a larger than normal baby, which can make childbirth more difficult and increase the chances of having a C-section birth. Finally, being overweight can increase the risk of stillbirth.

If you are overweight and considering becoming pregnant, ACOG suggests that the best time to lose weight would be before you become pregnant. But if that doesnt happen, there are many things you can do to stay healthy during your pregnancy and ensure the health and safety of your child. Maintaining a healthy, nutrient-dense diet and incorporating exercise into your routine are both immensely helpful, whatever your size and weight.

Can Being Overweight Or Obese Cause Problems For Your Baby

Yes. If youre overweight or obese during pregnancy, your baby is more likely to have these conditions:

  • Premature birth. This is birth that happens before 37 completed weeks of pregnancy. This is too soon and can cause serious health problems for your baby.
  • Birth defects, including neural tube defects , and heart defects. NTDs are birth defects of the brain and spine. A birth defect is a health condition that a baby has at birth. Birth defects change the shape or function of one or more parts of the body. They can cause problems in overall health, in how the body develops, or in how the body works. It may be hard for your health care provider to diagnose birth defects during pregnancy even prenatal tests like ultrasound.
  • Macrosomia . This means your baby weighs more than 8 pounds, 13 ounces at birth. When a baby is this large, it can cause complications during labor and birth, including injury to your baby. It also increases your chances of needing a c-section. Type 2 diabetes, heart disease, asthma and obesity later in life
  • If you have gestational diabetes, your baby may have problems with breathing, low glucose levels and jaundice. Jaundice is when skin or the white in a persons eyes look yellow.

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Understand Your Calorie Requirement

As mentioned in the above table, all pregnant women dont need to gain the same amount of weight. So, you need to know your calorie requirements. Your calorie requirement increases in the second and third trimester.

For women with normal weight, the average caloric intake should increase by around 300kcal/ day during pregnancy. However, it varies depending on your BMI among other things. Therefore, talk to your doctor to understand your specific needs .

Dont follow low-calorie diets or rigorous weight loss regimes like intermittent fasting.

Exercise 30 Minutes Daily

Safely lose weight while pregnant

Some women are afraid to exercise out of fear of it harming their babies. But this definitely isnt true. While some exercises, such as situps, can possibly be harmful, exercise overall is extremely beneficial.

It can help you maintain your weight, reduce birth defects, and even ease some of the aches and pains you experience during pregnancy.

The current recommendation isnt different from nonpregnant women: 30 minutes of activity per day. If this is too much for you to start, consider breaking up the 30 minutes into shorter blocks of time throughout the day.

Some of the best exercises for pregnant women are:

  • swimming

On the flip side, you should avoid any activities that:

  • rely on balance, such as bike riding or skiing
  • are performed in the heat
  • cause pain
  • are done on your back

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Slowed Growth In Babies

As Phelps explains, studies that looked at the pros and cons of weight loss during pregnancy found an increased risk of small-for-gestational-age babies, which is a key risk factor for neonatal morbidity and mortality.

There are many unknowns, says Phelps, and more research needs to be done in this area, but the fact that weight loss is known to affect a babys growth is why most providers will rarely recommend that pregnant people actively lose weight.

Health Tips For Pregnant Women

In this section:

Having a baby is an exciting time that often inspires women to make healthier lifestyle choices and, if needed, work toward a healthy body weight. Here youll find tips on how to improve your eating and physical activity habits while youre pregnant and after your baby is born.

These tips can also be useful if youre not pregnant but are thinking about having a baby! By making changes now, you can get used to new lifestyle habits. Youll give your baby the best possible start on life and be a healthy example to your family for a lifetime.

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Is It Ok To Lose Weight In Early Pregnancy

You might be wondering, why am I losing weight during pregnancy? Is this okay?

A few pounds lost during the first trimester due to morning sickness is usually okay and wont have any adverse effects on you or your baby.

It usually resolves by the second trimester and most women will gain the weight back.

If you are losing a significant amount of weight in the first trimester, you may have a condition called hyperemesis gravidarum. If severe, this condition may require IV fluid hydration, electrolyte replacement, and hospital admission.

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