How Can You Safely Lose Weight During Pregnancy?

How to safely lose weight during pregnancy is a commonly asked question amongst women. The answer is to talk to your doctor or specialist before you make any plans and get their advice on how to proceed. It can be perfectly safe to lose weight while pregnant, but it will depend on what weight you were when you started. 

How to safely lose weight during pregnancy

This really depends on your starting point. If you’re a healthy weight, then losing weight during pregnancy is not recommended. You will need to eat a healthy diet to ensure you look after yourself and your baby. If you are carrying excess weight, then you can safely lose weight during pregnancy, as long as you do it sensibly. Reducing your calorie intake is a good way to start losing weight while pregnant, and this can be combined with some low-intensity workouts. Many women continue their usual workouts when pregnant, but depending on the stage you’re at, this isn’t always recommended. Keeping mobile and even going to a brisk walk will help you burn calories without putting any undue pressure on your body. Cutting down on fast-food, and foods high in sugar and fats will also help you lose weight during pregnancy.

Overweight and pregnant

If you’re overweight and pregnant, you’re not alone. Statistics show that almost 50% of pregnant women are overweight or obese in some countries. In the US, nearly a third of all women are overweight or obese. Obesity is classified as having a body mass index of 30 or greater, and obese women have more chance of experiencing pregnancy complications. Being obese doesn’t necessarily mean you WILL experience problems, just that your risk is higher than if you were a healthy weight when you fell pregnant.

What to avoid during pregnancy?

If you’re trying to lose weight during pregnancy, then you’ll have to be mindful of your cravings. Although you needn’t cut out everything completely, cutting down on sugar and foods high in fat and calories will help you along. However, during pregnancy, these foods can be exactly what you want, so don’t deprive yourself completely.

In general, you should be avoiding the consumption of unwashed produce, caffeine, raw fish, and fish with high mercury content. You also want to steer clear of undercook meats, shellfish, soft or blue cheese, amongst others. These foods can contain toxins, listeria, or high levels of vitamin A. These can either make you ill or cause potential harm to your baby. Although you need to have a healthy diet during pregnancy, these foods are best avoided.

Why am I losing weight during my pregnancy?

The most common reason for losing weight during pregnancy is morning sickness. This can rob you of your appetite and make it impossible to keep food down. It’s not uncommon for women to experience morning sickness during their first trimester. Particularly severe cases can cause women to lose weight during pregnancy. Women who are overweight or obese may also lose weight in the first few months of pregnancy even with no morning sickness. This is because of the energy needed to power pregnancy growth often uses up fat stores in the early stages.

What trimester do you gain the most weight?

As a general rule, women who are classed as underweight should put on around 28-40 pounds during their pregnancy. Weight gain for women of ‘normal’ weight is expected to sit around 25-35 pounds. Overweight women should expect around a 15-25-pound weight gain during pregnancy. These figures are the recommended weight gains and are produced by the American College of Obstetricians and Gynecologists. In terms of trimesters, your baby will go through the most rapid changes in your third. This means you should expect to gain at least half a pound each week during this time.

Also read – Yoga vs. Stretching – Which Is Better for Weight Loss?

Can I lose weight during pregnancy is I’m obese?

Yes, you can. Overweight and obese woman are at greater risk of developing complications during pregnancy. This can come in the form of preeclampsia or gestational diabetes. Studies show that obese women can increase exercise levels and control their calories to safely lose weight during pregnancy. There is nothing to show that this has any effect on the well-being and healthy growth of babies. During the first few months, it’s not uncommon for overweight women to lose weight during pregnancy. This is because of the additional fat stores needed to power the growth of your baby.

Is it OK to only gain 20 lbs. in pregnancy?

Yes! If you are not overweight or obese before your pregnancy, a weight gain of 25-35 pounds is expected. If you are overweight, then 15-25 is classed as average. If you only gain 20 pounds during pregnancy, there’s nothing to suggest this is at all harmful to you or your child. Only gaining 20 pounds isn’t really a problem. It may well just be down to the fact that you’ve been careful with your calorie intake and haven’t been overeating. It also means you’re unlikely to have a lot to lose after you give birth.

What is considered overweight during pregnancy?

You are considered overweight if your body mass index is between 25-29.9. If your body mass index is higher than this, you’re considered obese. The best way to protect both your baby’s health and your own is to safely lose weight before you become pregnant. However, you can safely lose weight during pregnancy, if you’re concerned about possible complications.

Is it OK to not gain weight during pregnancy?

Honestly? No, it’s not. When you fall pregnant, you’re no longer eating just for yourself; you’re eating for your baby, too. In order to keep you both healthy, you need some weight gain! For the majority of women, this will be extremely easy, with cravings and the general tiredness and energy needed to get through. For some, particularly for those who are underweight to start with, this might be a little harder. As a guide, overweight or obese women should gain weight of around 15-25 pounds during pregnancy. Women classed as healthy weights pre-pregnancy can expect to pile on anywhere from 25-35 pounds. On average, you may gain 8-10 pounds during your first trimester then between 0.5-1 pound each week after that.

What happens if you don’t eat enough while pregnant?

Pregnancy requires a ton of energy and lots of healthy nutrients. Not eating enough will leave you tired and weak. You will lose strength in your muscles and possibly experience some weight loss. This is not considered to be a healthy weight loss. You need to eat more to keep yourself and your baby healthy during pregnancy. Not doing this can lead to many complications, such as malnutrition. It also puts your baby’s health at risk. If you’re not eating enough, neither is your baby, and it’s relying on you for its food and nutrients.

How do I not gain a lot of weight during pregnancy?

If you want to avoid putting on too many pounds during pregnancy, there are lots of things you can do. You can try to control your cravings by not overindulging too much. Starting a simple walking regime can help you get some gentle exercise and burn off calories. Drinking water to help make you feel fuller can also help. Other than that, try to stay away from high fat, sugary foods, and get plenty of healthy nutrients for you and your baby. 

Conclusion

Safely losing weight during pregnancy is possible to do, but it does depend on how much excess weight you are carrying. If you’re a healthy weight, then weight loss during pregnancy is not recommended. If you’re overweight or obese, then losing weight during pregnancy can reduce the risks of pregnancy complications. However, overweight and obese women deliver healthy babies every day, so carrying excess weight doesn’t necessarily mean you will suffer any complications.

Weight loss during pregnancy must be done with a combination of healthy eating, calorie control, and gentle exercise (depending on your stage). Obviously, the further along you are, the harder the exercise may become, and the more tired you will be. The advice is also the same if you are not carrying excess weight but want to avoid putting on too many pounds while pregnant. Always talk to your doctor or specialist for advice beforehand, just to be on the safe side.