7 Safe Ways To Lose Weight While Pregnant

Should You Lose Weight During Pregnancy?

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It is advisable not to indulge in activities or quick ways to lose weight while pregnant and also not gain excess weight if you are obese or overweight (1). The American College of Obstetrics and Gynecology suggests that women need to gain weight during pregnancy irrespective of their body mass index (BMI) (2). However, the amount of weight gain recommended depends on whether you have the ideal weight as per your body type or are overweight or obese.

You may keep your weight gain under control by eating a healthy and balanced diet and indulging in pregnancy-safe physical activities in case you are overweight. You should also avoid reading misleading articles or watching misleading videos about weight gain or loss during pregnancy. Instead, discuss your concerns with your doctor and act as advised for the health and wellbeing of you and your growing baby. Read this post as we tell you about some safe weight management methods during pregnancy.

In This Article

Why Do Overweight Women Need To Manage Weight During Pregnancy?

Being overweight increases the risk of gestational diabetes.

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According to the UK’s National Health Services (NHS), being overweight increases the risk of a miscarriage, gestational diabetes, preeclampsia (high blood pressure), blood clots, postpartum hemorrhage, and heavy babies in the mother.

In the babies, there could be risk of stillbirth or early birth (before 37 weeks). However, these risks are not unique to women who are overweight because they could happen in any pregnant woman (3).

The NHS recommends women not to try losing weight during pregnancy even if they are “very overweight”.

The CDC’s National Vital Statistics System birth data (2015) highlighted an association between gestational and pre-pregnancy weight. As depicted in the graph below, gestational weight gain was deemed appropriate for 32% of women delivering full-term singleton infants, while 48% gained more weight and 21% gained less weight than recommended.
Among women who were underweight before pregnancy, roughly 44% gained weight within the recommended range. Conversely, only 39% of women with a normal weight, 26% of overweight women, and 24% of women with obesity before pregnancy followed the recommended weight gain. Women who were overweight or had obesity before pregnancy had the highest incidence of weight gain above the recommended range.

Comparison of weight gain in women with full-term, singleton births to recommended levels

Source: Gestational Weight Gain* Among Women with Full-Term, Singleton Births, Compared with Recommendations

The best way to avoid weight issues during pregnancy is to reduce weight before conception. But if you have conceived even as you were trying to lose weight, make sure you are having a controlled weight gain so that you are not crossing the threshold of the recommended weight gain (see the next section).

Quick fact

Compared to women with healthy weight, overweight women are more likely to have longer labors. Monitoring the fetus can also be harder (10).

Safe Ways To Manage Weight When Pregnant

The best approach to deal with excess weight gain is to have a concrete plan and focus on having a healthy lifestyle. If you are overweight or obese and your doctor recommends weight management, you may follow the below ways:

1. Know your weight needs

The amount of weight that you should gain during pregnancy depends on your pre-pregnancy BMI (body mass index). Before you decide to lose weight during pregnancy, it is good to know your threshold for pregnancy weight gain. The below chart helps you know how much weight you can gain (2):

Pregnancy weight category	Body mass index	Recommended range of total weight gain
Underweight	Less than 18.5	28-40lb (13-18kg)
Normal	18.5-24.9	25-35lb (11-15kg)
Overweight	25-29.9	15-25lb (6.8-11kg)
Obese	30 and above	11-20lb (5-9kg)

Source: Institute of Medicine/ ACOG

According to ACOG, women who are overweight or obese can gain less weight than recommended as long as the baby is growing fine.

Did you know?

Women with normal pre-pregnancy weight should aim to gain 1 to 4.5 pounds of weight in the first trimester. After that, they should gain 1 to 2 pounds every week (11).

2. Understand your calorie requirement

Talk to your doctor to understand your specific calories needs.

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As mentioned in the above table, all pregnant women don’t need to gain the same amount of weight. So, you need to know your calorie requirements. Your calorie requirement increases in the second and third trimester.

For women with normal weight, the average caloric intake should increase by around 300kcal/ day during pregnancy. However, it varies depending on your BMI among other things. Therefore, talk to your doctor to understand your specific needs (4).

Don’t follow low-calorie diets or rigorous weight loss regimes like intermittent fasting.

3. Eat frequent but small meals

This could help you manage your weight, whether you are pregnant or not. Eating frequent but small meals helps you manage your portion size. This is especially useful during pregnancy when eating a full meal can make you feel sick. Experts advise eating three not-too-big main meals and two to three smaller meals per day (5).

4. Eat healthy food

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Losing weight does not mean starving yourself; definitely not when you are pregnant. It means eating healthy. Here are some foods you should eat:

Fresh fruits and vegetables

Cereals and bread made with whole grains

Low-fat milk and dairy products

Foods rich in folate, such as strawberries, spinach, and beans

Unsaturated “good” fats like olive oil, canola oil, and peanut oil

And then you need to avoid some foods, including:

Food laced with artificial sweeteners

Food and drinks that contain sugar or corn syrup

Junk food like chips, candy, cake, cookies, and ice cream. It’s okay to cheat once in a while, just don’t make it a habit

Salt causes water retention in the body. So, have it in moderation

Unhealthy fats like margarine, butter, gravy, sauces, mayonnaise, and salad dressings

5. Do not eat for two

Pregnancy does not mean you have to eat for two. In fact you do not have to eat for two but eat healthy food. Besides calories and proteins in the required amounts, the body also needs nutrients such as folic acid, vitamin B12, and calcium.

Nuts provide protein while milk and cereals supply the extra calories. Eggs and yogurt are a great source of protein, calcium, and vitamin D. Spinach is high in folic acid and should be included in your everyday diet. Red meat provides iron.

6. Exercise

Talk to your doctor and try exercise such as cycling.

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You do not have to stop working out because you are pregnant. Working out is important if you want to manage your pregnancy weight (3) and prepare your body for the delivery.

But talk to your doctor or a trainer specialized in exercises for pregnant women, before you plan your workout regimen. You may have around 30 minutes of exercise four to five times a week. You may try exercises such as:

Yoga
Walking
Swimming
Dancing
Cycling

Do not take up exercises that are taxing. Avoid exercises if you experience any of the following (6):

Vaginal bleeding
Dizziness
Headache
Chest pain
Muscle weakness
Amniotic fluid leakage
Have a medical condition (such as threatened miscarriage, incompetent os, placenta previa or high blood pressure) for which the doctor has specifically advised to avoid exercises

Quick tip

If you are new to exercise, start slow and gradually increase your activity time. Begin with 5 or 10 minutes a day and then add 5 to 10 minutes each week until you stay active for 30 minutes a day (12).

7. Carry your lunch to work

This way you can avoid eating outside food or junk food. Also, you can limit the quantity of the food you take. Preparing your lunch gives you the freedom to add all the veggies and fruits you want, and avoid the ingredients that may cause unnecessary weight gain.

Accept The Changes

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Respecting your body also means accepting what it is. Gaining weight is normal during pregnancy and, in fact, is essential for your baby’s health. Just make sure your weight gain is within the limits set by your doctor. Do not resort to any crash diets or take other unhealthy short-cuts to lose weight during pregnancy because that will have an impact on your baby.

Enjoy the journey to motherhood. Love yourself and remember that after delivery once you are settled with the baby you can get back to your fabulous self with some effort and lots of determination. One can start exercises (especially abdominal) six weeks after a normal delivery and 12 weeks after a cesarean section. Routine walking can be done after delivery whenever you can.

Frequently Asked Questions

1. Will walking during pregnancy help lose weight?

Walking at a moderate pace is recommended during pregnancy. An easy rule to check you are not straining yourself is you should be able to walk and talk simultaneously. If you cannot, you should slow down (7). Walking is an excellent exercise during pregnancy, but it is not advisable to use it for losing weight during this time.

2. Why am I gaining weight so fast during pregnancy?

Pregnancy increases food cravings, and consuming high-fat junk food or those with sweeteners may cause rapid weight gain. However, gaining weight during pregnancy as fast as one kilogram per week may indicate health issues such as pre-eclampsia. The condition causes high blood pressure and may cause nausea, dizziness, and headache. Consult a doctor if symptoms arise (8) (9).

The NHS of the UK suggests that gaining too much weight during pregnancy might increase the risks of miscarriage or high birth weight in babies. However, trying to lose weight might compromise the nutritional requirements of you and your baby. Thus, it is advised not to try losing weight while pregnant. Instead, maintain your calorie intake, eat healthy food, and try light exercises. Following these tips to manage your weight while pregnant could help you have a healthy pregnancy and reduce the risks of complications.

Infographic: Safe Ways To Manage Weight When Pregnant

Weight gain during pregnancy is natural and necessary for the health of both the mother and the baby. However, you must ensure that it is managed in a safe and healthy way, as carrying excess weight can lead to complications during pregnancy and childbirth. So use this infographic as a guide to maintaining a healthy weight.

how to manage weight healthily in pregnancy (infographic)

Get high-quality PDF version by clicking below.

Download Infographic

Key Takeaways

It is not advised to engage in rapid weight loss programs during pregnancy.
Managing calorie intake, consuming healthy food, and engaging in light exercises can help maintain a healthy weight while pregnant.
Yoga, cycling, and swimming are pregnancy-safe exercises that can help prevent unhealthy weight gain.
Accepting the changes that come with pregnancy and enjoying the journey without stressing too much is crucial for pregnant women.

References:

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