Motherhood + Parenting TipsPregnancy

How To Lose Weight During Pregnancy Safely

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. 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.


Gaining weight is natural during pregnancy periods. Read on how this could affect their pregnancy and wonder whether it is safe to lose weight at this time.

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.


Photo by freestocks.org from Pexels

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)

Single baby

28–40 lb

25–35 lb

15–25 lb

11–20 lb


 50–62 lb

37–54 lb

31–50 lb

25–42 lb

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 observing 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. 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 1 pound. Over the span of a week, this equates to about 500 calories per day to cut out.


3. Exercise 30 minutes daily


Pregnant Yoga-teachworkoutlove

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:

  • swimming
  • walking
  • yoga

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 the junk food and change to healthier choices such as fruits, vegetables, and sprouts. Choose whole grain cereals and bread along side low-fat milk and dairy products. Look for foods which 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.


Bottom Line

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.


This post contains affiliate links and I may receive a commission, at no additional cost to you, should you purchase through one of my links. Please see my disclosure for more information

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Kalaivani is a content writer in Pulse Pharmacy, the most trusted online medicine sellers in India. Kalai is exclusive in guest blogging, blog publishing, and social media campaigns. She loves to publish blogs and a winner in social media campaigns. She believes in the fact that being healthy and fit is n't a trend, it's all about lifestyle. She specializes in topics like health benefits, medical issues as well as medical news. An enthusiast who prompt the readers to have a healthy lifestyle.

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  1. This is some great information. I know that I worry that if I get pregnant I’ll have to stop my weight loss journey (we are currently trying!) but this post gives me some hope that I can continue in a healthy mindset, I might just need to refocus myself!

    Thank you for this post!

  2. These are great tips! Luckily I didn’t have to worry about losing while pregnant. I was always the “perfect” size.

  3. Great tips! My OB told me that pregnancy will automatically help you lose or maintain weight since baby is getting a lot of nutrients! ???? I appreciate it!

  4. It is good to be as healthy as possible during pregnancy. These are great ways to be healthy and fit.

  5. Eating healthy snacks will for sure help you lose weight. You have to let go of all the junk and have self control.

  6. Wish I knew right from the start how much I needed to gain especially on the first trimester. This is so helpful! Thanks! ?

    1. Me too!! i wish i had a chart that was like ok… this is good and this is too much

  7. These are great tips to follow for a healthy lifestyle at any time! I definitely agree that any weight loss attempts, especially when pregnancy is involved, need to be very closely monitored by a doctor. Thanks for sharing your expertise!

    1. so true! especially when diabetes comes into play when you are gaining too much weight – so it is something to really consider.

  8. It is good to focus on healthy eating during pregnancy. I remember eating pints of strawberries and tomatoes at my desk at work!

    1. lol i had a ton of pickles and clementines — sooo weird the cravings and it is really good to stay on track!

  9. I remember while being pregnant with my daughter I was working out and to honest after a while it just got too hard for me but I did continue to eat healthy.

  10. I remember I gained 20 kg during pregnancy but I did try to drink plenty of water and exercise daily. These are all great tips all future moms should know to make sure they are keeping healthy for themselves and for the baby!

    1. Such the truth- i gained an ungodly amount of weight but I really didn’t think that I should workout during pregnancy — I know WAY better now!

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