Gaining weight is natural during pregnancy periods. Women who were overweight before pregnancy may worry about how this could affect their pregnancy and wonder whether it is safe to lose weight at this time. If women wish to lose weight during pregnancy, they must do so safely. As the baby grows and the woman’s body changes, she will gain weight naturally during pregnancy. Increases in amniotic fluid, blood volume, and the growing baby lead to a fairly steady weight gain throughout pregnancy.
Can you safely lose weight when pregnant?
Doctors do not usually suggest that women lose weight during pregnancy. Alternatively, they encourage pregnant women to focus on getting enough nutrients and exercise to keep themselves and the baby healthy. Studies show that overweight women can reduce the risk of certain complications such as preeclampsia and gestational diabetes by reducing weight during pregnancy.
Weight Gain Chart
The advisable weight gain during each stage of pregnancy will vary depending on the individual. During the first trimester, you may not gain much as your baby is still small and also due to morning sickness and nausea.
The second trimester is when weight gain really picks up as the baby starts growing in size. By the third trimester, the baby continues to grow but your weight gain should stabilize since your stomach can get quite cramped and eating food becomes difficult.
(BMI less than 18.5)
(BMI 18.5 to 24.9)
(BMI 25 to 29.9)
(BMI 30 or above)
How to Lose Weight in Pregnancy Safely?
Being obese during pregnancy can lead to face many health issues and also cause complications during labor and delivery. But reducing too much weight too fast when pregnant can prove dangerous. This is why it is necessary to know how to lose weight while pregnant without harming the baby. Here’s what you can do:
1. Know how much weight you need to gain
Even when overweight, you will gain weight when pregnant for the well-being of your child. Measure your current weight and with the help of pregnancy, the above chart uses calculates how much weight you need to gain and aim to stay within this limit. Be sure to weigh yourself at the same time each day and on the same scale. Limit your weight observation to once a week as fluctuations are normal and frequent weighing can lead to unwanted stress and anxiety.
2. Cut down the Calories
The best way you can lose excess weight is by reducing your daily calorie intake. The more calories intake that you burn off, it’s the most common cause of weight gain. It takes a 3,500-calorie deficit to reduce by 1 pound. Over the span of a week, this equates to about 500 calories per day to cut out.
3. Exercise 30 minutes daily
Some women are afraid to exercise out of fear of it harming their babies. But this definitely isn’t true. while Moderate exercise is recommended during pregnancy irrespective of your weight since it also helps ease pains and aches that occur as your body goes through changes.
The current recommendation is not different from non-pregnant 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 during the day.
half an hour of activity is advised for pregnant women every day.
Some of the best exercises for pregnant women are:
Are some things could try out?
4. Focus on Hydration
It is important for pregnant moms to focus on hydration during the pregnancy period and especially when exercising. Drinking one to two liters of water each day can also make you feel full and prevent excessive eating.
5. Eat Healthy Snacks
Throw away junk food and change to healthier choices such as fruits, vegetables, and sprouts. Choose whole-grain cereals and bread alongside low-fat milk and dairy products. Look for foods that are a rich source of foliates such as strawberries, spinach, and beans. A hearty breakfast is a good start to the day while high-fiber foods such as whole grains, fruits, vegetables, and beans rate high on the nutrition scale and aid in digestion.
6. Don’t Forget Prenatal Vitamins
Be sure to take your prenatal vitamins daily in consultation with your doctor. These will help you meet your nutritional needs without having to consume more calories than required.
But remember that supplements are not a substitute for actual food and you must eat healthy to ensure that these nutrients are absorbed by your body.
For most pregnant women, controlling weight is safer than any form of significant weight loss. Despite the importance of having a moderate BMI during pregnancy, reducing weight isn’t appropriate for all women.
This is the reason most doctors recommend weight loss during pregnancy unless you’re significantly overweight. Consult your doctor if you have any questions or concerns
Your doctor can help you make the safest decision for you and your baby. You can always revisit a completely healthy weight loss plan after your baby is born.
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