Are you pregnant and would you like to lose weight while pregnant? Are you afraid that after the baby is born you will not be able to get rid of your pregnancy weight? Look no further because this post will show you how you can lose weight during pregnancy.
Can you lose weight while pregnant?
The simple answer is yes!
But doctors don’t usually recommend that pregnant women try to lose weight.
If a woman is overweight or is obese before becoming pregnant, a doctor can offer advice on ways to avoid possible complications. Ideally, a woman should try to lose excess weight before becoming pregnant. (1)
Why you should lose weight during pregnancy
Your baby relies on you for so many things even before they are born and having excess weight can cause problems for your unborn child in many ways.
Being obese while pregnant may lead to:
- premature birth
- cesarean delivery
- heart defects in baby
- gestational diabetes in mother (and type 2 diabetes later in life)
- high blood pressure in mother
- preeclampsia: severe form of high blood pressure that can also affect other organs like the kidneys
- sleep apnea
- blood clots (especially in your legs)
- infections in mother
Tips on how to lose weight during pregnancy
Below are some safe ways to lose weight during pregnancy;
1. Be aware of how much weight you need to gain
When you are pregnant you will gain some weight and that is a fact. But the thing is how much weight is a healthy amount?
Being overweight during pregnancy can make you change your focus to only trying to lose weight.
But know that weight gain is good for you and your child when it is the healthy amount.
Use these pregnancy weight gain guidelines from the National Institute of Diabetes and Digestive and Kidney Diseases, based on your weight before you became pregnant:
- obese (BMI of 30 or more): gain 11 to 20 pounds
- BMI between 25 and 29.9: 15 to 25 pounds
- normal weight (18.5 to 24.9 BMI): can gain between 25 and 35 pounds
2. Reduce your calorie intake
A good way to lose weight quickly is to reduce the amount of calories you consume.
Consuming more calories than you burn off is one of the major reasons people gain weight.
You should cut out about 500 calories a day so you can lose 1 pound a week because it takes about 3,500 calorie deficit to lose 1 pound.
But if you want to learn how to lose weight in 3 days, click here. Although I don’t think it’s a good way to lose weight for pregnant women because your child needs nutrients all day long.
Before you do this thought, make sure you know how many calories you actually consume by keeping a log.
3. Exercise 30 minutes everyday
Not a high intensive workout. Just a little something to keep you and your baby healthy.
Please don’t do sit-ups.
Exercises 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 isn’t 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 throughout the day.
Some of the best exercises for pregnant women are:
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
- make you dizzy
- are done on your back (after 12 weeks of pregnancy)
These simple, yet effective tips will help you lose weight while pregnant and will also keep you in shape and keep you healthy.
If you have any suggestions and inquiries, let us know in the comment section below.
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