Your Weight During Pregnancy
If you are obese and pregnant, do not try to lose weight during your pregnancy. It will not reduce the chance of complications and may not be safe.
The best way to protect you and your babys health is to go to all your antenatal appointments. This is so your midwife, doctor and any other health professionals can help with any problems you might face and take steps to prevent or manage them.
What Happens If You Lose Weight During Pregnancy
So, are there any negative effects of losing weight during pregnancy?
The most common risks associated with weight loss in pregnancy include:
- a small for gestational age infant
- and possible preterm delivery
These findings occur in the second and third trimester.
With that said, unintentional weight loss during the first trimester is not uncommon.
This is due to morning sickness, which often happens at any time day during the first 13 weeks. It is accompanied by nausea and vomiting and sometimes weight loss due to the inability to eat or drink.
This weight loss doesnt usually lead to long term issue unless you develop a condition called hyperemesis gravidarum.
The good news is, morning sickness usually resolves by the 2nd trimester,
How Hard Should I Be Working Out
Dont try and work on getting your heart rate up as you probably would have prior to being pregnant this should not be your main concern. As Fletcher says, The American College of Obstetricians and Gynecologists guidelines advise you should be able to hold a conversation during any form of pregnancy exercise.
But, if you are feeling out of breath faster than usual, dont worry this is completely normal! During pregnancy, your blood volume increases, so your heart has to work a bit harder to distribute oxygen to you and your baby, she explains. increases breathlessness.
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Know How Much Weight You Need To Gain
Being overweight during pregnancy can sometimes change the focus to only losing weight. But the fact is, youll still gain some weight, and it is important to know how much a healthy amount of is. After all, there is a human growing inside of you!
Follow these pregnancy weight gain guidelines from the , based on your weight before you became pregnant:
- obese : gain 11 to 20 pounds
- BMI between 25 and 29.9: 15 to 25 pounds
- normal weight : can gain between 25 and 35 pounds
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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When Can I Resume Losing Weight
You should talk to a healthcare provider about when exactly it will become safe for you to lose weight after you give birth. Generally speaking, it is safe to begin losing weight within a few weeks of giving birth.
You will naturally begin to lose weight in the days and weeks following birth, though much of that will be fluid loss, says Shapiro. After that, your weight will naturally shift to fat loss. Postpartum weight loss should happen gradually and the focus should be on nourishing foods, says Phelps. Dont forget that you are recovering from pregnancy and labor, and postpartum is a time to recover.
If you are breastfeeding, you should keep in mind that breastfeeding requires extra calories and that if you lose weight too quickly, you will likely begin to feel depleted. According to the CDC, breastfeeding requires an additional 450-500 calories, so you should factor that in as you consider losing weight while breastfeeding. Again, rather than restricting calories, focusing on eating whole foods and finding ways to incorporate healthy movement into your day should be the focus.
What Trimester Do You Gain The Most Weight
You will notice your body weight will increase the most during the 2nd and 3rd trimester. This also corresponds to when your baby starts to gain the most weight.
With that being said, it is usually during the 2nd trimester where you will start to feel like yourself again and be able to participate in the activities you liked to do prior to pregnancy.
Make sure to counteract an excessive increase in weight by sticking to the guidelines I mentioned above.
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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..
Incorporate Movement Into Your Day
ACOG states that as long as you are experiencing an otherwise healthy pregnancy, exercising during pregnancy is safe. Maintaining a consistent exercise program will help the woman to recover faster after delivery and to lose weight quickly after pregnancy, says Kravat.
If you have never exercised before, you will want to take it slow, but for most birthing parents, incorporating moderate-intensity exercises is fine. ACOG contends that the safest exercises for pregnant people include walking, swimming, gardening, and stationary biking, along with yoga and Pilates .
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Can You Lose Weight While Pregnant
Generally speaking, no mom-to-be should intentionally try to lose weight once she knows shes pregnant, even if shes overweight. Research shows that losing weight on purpose can increase the risk of complications for baby, and restricting calories and nutrients can be harmful to you and your developing child, says Pooja Shah, MD, an ob-gyn and regional medical director for Banner Medical Group AZ East.
If you are obese, your doctor will offer you advice on how to avoid possible complications. For weight gain during pregnancy, we base our recommendations on what moms pre-pregnancy BMI is, Kimberly Henderson, DO, an ob-gyn at Health Quest Medical Practice, with offices in Rhinebeck and Kingston, New York. Women who are very obesea BMI of over 40may not gain any weight in their pregnancy.
Still, its possible for you to find yourself losing weight while pregnant, even if its not intentional. Read on to learn what might be causing you to drop those pounds and what you should do about it.
If You Are Overweight Or Obese
If you are overweight or obese, you have a greater risk of developing gestational diabetes. You are also at a greater risk of high blood pressure during pregnancy.
There are also some risks to your baby. These include excessive birth weight. Your baby may be born with low blood sugars or breathing problems.
Losing weight is not recommended when you are pregnant.
If you are worried that you are overweight or obese:
- talk to your GP, midwife or obstetrician about ways to reduce the risk to you and your baby
- make healthy changes to what you eat
- talk with your obstetrician or midwife about the safest way, and place, for you to give birth.
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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.
Weight Loss Or Weight Gain During Pregnancy Depends On What Stage You Are On Here’s Expert Tips For You
Should you be worried if you are losing weight during pregnancy?
Being pregnant is synonymous with piling on kilos, but what if you notice that you’re actually losing weight instead? If you’re a first time mom-to-be, a drop in the numbers on your weighing scale might worry or even confuse you. But here’s something that you should know – losing weight when you’re expecting is normal, however it depends on which stage of pregnancy you are in.
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Why Am I Losing Weight While Pregnant
You expect the numbers on the scale to start creeping higher after you learn you’re pregnant, so it’s natural to worry if they’re not. But losing weight in early pregnancy is actually pretty normal, especially if you’ve got a bad case of morning sickness. Here’s what to know about weight loss throughout your pregnancy if it should happen:
How Do I Keep My Diet Healthy And Balanced While I Am Hap/pregnant
During pregnancy your appetite can be affected by pregnancy-related issues such as morning sickness, indigestion or having cravings for certain foods. However, eating a healthy balanced diet is important for you and your baby. Make sure you eat a variety of foods including:
- plenty of fresh vegetables and fruit
- grain foods, mostly whole grain and those naturally high in fibre
- some milk and milk products, mostly low and reduced fat
- legumes, nuts, seeds, fish and other seafood, eggs, poultry and/or red meat with the fat removed.
Other tips to eat healthily during pregnancy include:
- having small, regular healthy meals and snacks and drinking plenty of fluids
- avoiding fatty or spicy food if you have nausea or indigestion
- your family or whnau supporting you by preparing meals for you at home, rather than getting takeaways
- distracting yourself from your pregnancy cravings for less healthy foods by chewing sugarless gum or having a hot drink or healthier snacks.
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How To Safely Lose Weight During Pregnancy Final Thoughts
Weight gain is a normal part of pregnancy and unless it puts your pregnancy at risk, theres no need to follow any weight-loss plan. If you were at a healthy weight prior to pregnancy, all youll have to do is manage your weight gain during the entirety of your pregnancy to make sure you dont gain too much. But if you do have too many excess pounds during pregnancy, you should take steps to lose weight for your health as well as your babys.
A combination of healthy eating and regular, moderate exercise should be enough to help you safely lose weight without compromising the nutrient needs of you and your baby and without putting too much strain on your already delicate condition.
Always seek and follow your doctors advice with regards to what you can and cannot do to achieve a healthy pregnancy weight. Its just as important not to stress too much over your weight as stress can also negatively impact your pregnancy.
For a fitter and healthier you post-pregnancy, Modern Fits 16-week course can help you reach your goals and become the best version of yourself for life.
When Weight Loss Is Advised
Unless recommended by your physician, intentional weight loss is not recommended during pregnancy. In some cases, minimal weight loss is advised for some women who have extreme obesity. However, this is somewhat controversial as research and experts are divided about the benefits and risks of this approach.
“Some studies have shown that weight gain below the recommended limits may provide some benefit for women with higher body mass index > 30 kg/m2 before pregnancy, but may increase the risk for small babies in women with normal or low BMI,” explains Dr. Han.
Modest weight loss for women who have obesity has been shown to lower the risk of preeclampsia, gestational diabetes, emergency c-section, and having an overly large baby. However, those benefits may come with a costexcept for women with a BMI over 35as gaining below the recommended guidelines also increases the risk of complications for your baby.
In cases where a woman is in the highest BMI classification, she may have enough stored fat to safely sustain her baby without gaining as much weight. Your doctor will be the best person to evaluate whether or not weight loss or minimizing weight gain would be appropriate in your specific case.
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Lose Weight During Pregnancy
ByRuth Brooke | Submitted On June 09, 2009
If you’re overweight, you may be wondering if it’s safe to lose weight during pregnancy. Here is some important information for pregnant women who want to lose weight.
Generally, pregnant women will gain around 25-35 pounds, but if you’re overweight, you can expect to gain 15-25.
You may experience some natural weight loss, especially during the first trimester, when morning sickness and nausea can lead to a loss of appetite. This is normal for women who are overweight, and you shouldn’t worry as your body has enough calories reserved to provide plenty of nutrition for the baby.
For many overweight women, pregnancy is a time when you become more aware of your lifestyle. Changing it for the better becomes a priority, and in these circumstances it is perfectly safe to lose weight whilst pregnant.
It is important, however, to do so correctly. Dieting is a bad idea during pregnancy, so don’t be tempted to skip meals or drastically reduce your calorie intake. Instead, think about eating more healthy foods, swapping calorie laden dinners for meals rich in vegetables and whole grains and cutting out junk.
It’s also a good idea to start exercising, although if you are new to exercise you should always consult your doctor or midwife. Low impact exercise, such as swimming or walking will help to get your body in shape for the birth as well as helping you to control your weight.
Setting Realistic Weight Loss Goals
Reaching a healthy weight after pregnancy reduces your risks in future pregnancies as well as improving your long-term health.
Crash or fad diets arent suitable during pregnancy or breastfeeding, as they dont contain all the nutrients you and your baby need.
Your body might look different after having children. Some women become frustrated and wonder how to lose belly fat. But whether you lose weight or not, enjoy a healthy lifestyle and be proud of what your body has achieved.
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Work Out Work Out Work Out
The more you engage in physical activities, the more calories youll burn, and the more weight youll lose. Working out is important if you want to manage your pregnancy weight properly. 30 minutes of moderate workout activity per day will do the trick if youre consistent. Do not forget to let your doctor know about your workout routines, just to make sure they are safe enough for you and the baby.
Some examples of pregnancy-friendly exercises include
Here are some things to keep in mind if you decide to lose weight by exercising during pregnancy
- Youll need to modify your exercise routine as your baby develops.
- Do not push too hard or you may injure yourself. The bones and joints of an expecting mum are usually tender and should be treated as such.
- Always dress properly for each exercise session. Your workout clothes should be loose and comfortable. Your shoes too.
- Do not exercise on any surface that is not flat to avoid slipping.
- Avoid exercising in hot weather.
Always remember to consult your doctor before starting a weight loss journey if youre pregnant. Pregnancy demands utmost gentility and care. Seeking professional advice will ensure the safety of you and your baby. Also note that changes are bound to occur, but if they are strange or unexpected, do well to reach out to your doctor as well.
Can You Follow A Weight Loss Diet During Pregnancy
It is not advisable for pregnant women to go on crash diets or lower their calorie intake during pregnancy. A weight loss diet can lead to mental retardation or respiratory and neurological issues due to the unavailability of nutrients and micronutrients which are necessary from early pregnancy Cutting down on calories during pregnancy can increase the risk of obesity in a child in the later years of his life.
A healthy diet which constitutes of whole foods and fibre-rich foods is essential during pregnancy. Consult with your doctor about the dietary changes you need to incorporate to lead a healthy lifestyle. Include fruits, vegetables, and lean protein in your diet and avoid consuming processed food, sugary foods, and liquid calories.
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Losing Weight During Pregnancy
In general, doctors and registered dietitians do not recommend intentional weight loss during pregnancy. Rarely, extreme obesity may make pregnancy and/or labor and delivery dangerous, and weight loss may be recommended. Still, most healthcare providers prefer to err on the side of caution because of the effects losing weight may have on the developing fetus.
Aubrey Phelps, MS, RDN, CLC, a functional perinatal and pediatric nutritionist, points out that current guidelines from the American College of Obstetricians and Gynecologists dont recommend weight loss during pregnancy, but do allow for some practitioner discretion in certain situations, such as if a person is extremely overweight. Even then, usually the recommendation would be to maintain ones current weight rather than losing weight.
Weight loss in the first trimester as a result of morning sickness is usually not a problem, especially if you gain an appropriate amount of weight further along in your pregnancy, explains Amy Shapiro, MS, RD, CDN, founder and director of Real Nutrition. Shapiro recommends you talk to a healthcare provider if your weight loss extends beyond the first trimester.
Dr. Langon says that a persons weight may endanger their pregnancy when they are over about 300 pounds. A healthcare provider may also use your BMI as a guide.
Every pregnancy is different. Be sure to consult with a healthcare provider about your circumstances if you have any questions about losing weight while pregnant.