How to Lose Weight while Pregnant: 3 Steps (with Pictures)

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

Medically, losing weight while pregnant is not recommended, even women who are overweight or obese are advised to gain weight during pregnancy. However, there are many things you can do to prevent unnecessary weight gain while you are pregnant. Here's what you should know:

Step

Part 1 of 2: Precautions

Step 1. Don't try to diet while pregnant

Do not try to lose weight during pregnancy, unless your doctor advises otherwise. Don't start a weight loss program right away when you find out you're pregnant. Basically, weight gain is highly recommended for all women during pregnancy..

• Overweight or obese women should gain 11 to 20 pounds (5 to 9 kg)
• Overweight women should gain 15 to 25 pounds (7 to 11 kg)
• Women of normal weight should gain 25 to 35 pounds (11 to 16 kg)
• Underweight women should gain 28 to 40 pounds (13 to 18 kg). Dieting during pregnancy can reduce the need for calories, vitamins and minerals that your baby needs.

Step 2. Knowing when weight loss can be done

Although weight loss is not recommended during pregnancy, this loss is still normal for pregnant women in the first trimester.

• Many pregnant women experience nausea and vomiting, which is often referred to as "morning sickness". The most severe nausea disorder occurs in the first trimester of pregnancy, and it is very difficult for pregnant women to withstand the intake of food that comes in or eat normally during this period. Slightly underweight is not something to worry about, especially if you are above normal weight because the baby can draw extra calorie reserves from your fat tissue.

• Consult your doctor or nutritionist. If you feel a high concern for your weight, consult your doctor or nutritionist on how to control your weight in a healthy & safe way for you and your baby.

  

• Consult your doctor if you are unable to contain your intake of food or lose a large amount of weight even in the first trimester.

Part 2 of 2: Stay Healthy

Step 1. Understand the calorie needs needed

For women of normal weight before pregnancy, it takes about 300 extra calories per day during the first and second trimesters.

• Women of normal weight should consume 1900 and 2500 calories per day.
• Eating more calories than recommended can lead to unhealthy weight gain.
• If before pregnancy you were underweight, too overweight or overweight (obese), then discuss with your doctor first about the number of calories needed. While there are rare situations that occur during pregnancy, and can make weight gain a healthy option, you should still watch or increase your calorie intake.
• You should also consult your doctor about the number of calories needed if you are carrying twins. You may need more calories if you are carrying more than one baby.

• Avoid eating calorie foods that your body doesn't need and unhealthy foods.. Eating calorie foods that your body doesn't need will lead to unnecessary weight gain, and it won't provide your baby with the nutrients it needs. Avoiding consuming unneeded calorie foods is a healthy way to maintain your ideal weight..

  

• Avoid eating foods with added sugars and solid fats such as soft drinks, desserts, fried foods, foods rich in dairy-based ingredients such as cheese or milk itself and fatty cuts of meat
• Eat low-fat, fat-free, no-sugar, and no-added sugar foods.
• Avoid consuming caffeine, alcohol, raw seafood, and foods that are potential sources of bacteria

• Taking prenatal vitamins (pregnancy vitamins). During pregnancy, your body will need more nutrients. Prenatal vitamins allow you to meet those needs without having to ingest more calories than you need..

  

• Don't take prenatal vitamins as a meal replacement, even if your doctor says weight loss is possible. Supplements will absorb better if taken with food and Vitamins produced from food will be more easily accepted by your body than supplements.
• Folic acid is one of the most important prenatal vitamins needed by the body. It markedly minimizes the risk of neural tube defects.
• Iron, calcium, and omega 3 fatty acids also help the body function to promote baby development
• Avoid supplements that contain excess Vitamins A, D, E or K.

• Increase the portion of eating snacks. Increasing the frequency of eating healthy snacks throughout the day instead of three heavy meals is a tactic used by dieters to control the amount of food intake that is also beneficial for pregnant women.

  

• Reluctance to eat, nausea, heartburn, and indigestion provide an unpleasant experience for pregnant women to eat large portions. Eating 5-6 small meals throughout the day can make it easier for the body to digest the incoming food intake. Especially when your baby is developing and starting to press your digestive organs

• Maintain a healthy diet during pregnancy – increase nutrition. Focus on foods that contain folic acid and make sure to eat more protein, healthy fats, carbohydrates and fiber..

  

• Foods that contain lots of folic acid are oranges, strawberries, spinach, broccoli, beans and bread fortified with additional nutrients needed by the body and cereals
• Start the day with a full breakfast containing carbohydrates, protein and fiber to keep you feeling better throughout the day
• Eat whole grain breads, which are richer in carbohydrates than whole grains
• Foods that contain lots of fiber are very helpful in controlling your weight and reducing problems in digestive disorders such as constipation. Whole grains, vegetables, fruit and nuts are sources of fiber that are most needed by the body
• Increase consumption of fruits and vegetables while dieting.
• Choose to use unsaturated fats that are good for the body such as olive oil, canola oil and peanut oil.

• Eat healthy snacks. Snacks can be a healthy meal during pregnancy, even if your doctor recommends gaining or losing weight a little. Choose snacks that are high in nutrients and desserts that are high in sugar and milk fat.

  

• Choose to consume banana smoothies or frozen fresh fruits with a hygienic process so that the nutritional content is maintained compared to ice cream or milk shakes.
• Eat snacks containing a mixture of dried fruits, seeds and nuts between meals.
• Instead of eating crackers and cheese, it's better to eat whole-wheat crackers sprinkled with a small amount of low-fat cheese.
• Boiled eggs, whole wheat toast and yogurt are snacks that can also be used as snack options.
• Compared to consuming sugary drinks, it is better to consume low-sodium vegetable juices, mineral water with a splash of fruit juice or skim milk or soy milk.

• Increase exercise, Exercise is an important part of the weight loss process outside of pregnancy and also plays a role in achieving a healthy weight during pregnancy. Healthy pregnant women should exercise aerobically at least 2 hours and 30 minutes a week.

  

• Exercise also reduces pain in pregnancy, improves sleep, regulates emotional health, and lowers the risk of complications. Exercise can also make the process of losing weight after pregnancy easier.
• Consult your doctor before starting to exercise. Stop exercising immediately if there is vaginal bleeding or if the water breaks prematurely.
• Light exercise such as walking, swimming, dancing and cycling are good choices.
• Avoid strenuous exercise that can cause abdominal pain, such as kickboxing or basketball. Also avoid activities that can cause you to fall or slip, such as horseback riding. Also avoid diving activities because the process of releasing gas bubbles from the body can be fatal to your baby.

Warning

Never intentionally try to lose weight during pregnancy, without specific recommendations from your doctor.