How to Lose Weight Safely While Pregnant

You can hug your pregnancy with more happiness if you can keep your weight under control. Overweight may harm both your health and your baby.

Updated: September 26, 2019
How to Lose Weight Safely While Pregnant

It is better to stay healthy and safe while you are pregnant. It is a crucial period for every woman. I don’t generally recommend you to practice such thing while you pregnant. Normally every woman gains weight during her pregnancy. And it is normal for certain range.

Sometimes weight gain may cause problems with overweight and an obese woman. It may cause some problems both to the mom and the baby. And, in a few cases, a normal woman gains excess weight that crosses the general weight gain limit. If so, you should take some steps to lose your weight slowly.

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First of all, read the suggestion of this paragraph carefully. You could find a lot of weight loss tips on the web. Never ever try to follow any of these tips, nor even me. Take the suggestion from your doctor and nutritionist before anything else. They know better your conditions and thus guide you.

What is the goal of this post? My goal is to give you a clear idea (not instruction) about how you lose your weight while pregnancy without any risk.

Read the whole post thoroughly, and then talk with your doctor. Share our information with him to discuss. Then follow exactly what he says. Let’s start.

Normal Weight Gain RangesHow to Lose Weight Safely While Pregnant

Pregnant women gain weight normally. It happens because of some hormonal reaction occurs inside the body. It is your duty to know, how much weight gain is normal and safe. This helps to measure the conditions of your health and take proper steps.

These are the normal weight gain ranges according to National Institute of Diabetes and Digestive and Kidney Diseases.

  • Obese (BMI of 30+) 11-20 pounds
  • Overweight (BMI of 25-29.9) 15-25 pounds
  • Normal Weight (BMI 18.5-24.9) 25-35 pounds
  • Underweight (BMI Less than 18.5) 28-40 pounds

(*BMI=Body Mass Index, It derives from the mass and height of individual)

Like weight gain, weight loss may occur normally during your pregnancy. It happens mainly in the first trimester. During this time, you may experience nausea and vomiting. Another name for this symptom is morning sickness. In this time your taste will reduce and you may lose your appetite a bit. In the Indian subcontinent, the pregnant women love to taste pickle this time to enhance their taste.

Calculate Your Calories

If it is before pregnancy, you can follow any effective weight loss tips without hesitation. But, during pregnancy, you should put your every step carefully. For this, you should calculate your calories intake.

During pregnancy, you should consume extra 300 calories per day than your normal condition. If you own normal weight, then your body needs between 1900-2500 calories per day at this moment. So, take care of this.

If your weight gain exceeds these ranges and you become obese, you should cut down your calorie consumption. It needs to burn 3500 calories to reduce one pound of weight. So, you need to burn 500 calories a day to reduce such amount of weight in a week.

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Before doing this, you should talk to your doctor and follow his instructions. Maintain a log and figure out how many calories you should take per day and how many should burn. A pregnant woman needs to consume no fewer than 1700 calories per day.

To do so, create a diet plan to meet the target. You should consult with a nutritionist for this. He can give the proper guideline for you. I give you some suggestions that will help you to cut down your extra calories.

  • Eat in smaller part, but frequently
  • Remove unhealthy food from diet (like junk food and condiments)
  • Increase fruit consumption
  • Eat more vegetables
  • Drink plenty of water and get rid of soda and hard & cold drinks
  • Always follow the guideline of your nutritionist

Take Dietary Supplement

Besides proper diet, you should take essential nutrients during your pregnancy. For this, you should take prenatal vitamins according to your doctor’s advice. It helps to fill the gaps of nutrients without ingesting excess calories.

Don’t replace your regular foods with this. It works the best only when you consume it with your regular foods. And your body can absorb vitamin easily from food than supplements.

Folic acid is the most important nutrients in your pregnancy stage. Folate is important to avoid the risk of your pregnancy defects. Make sure, you take the proper amount of iron, calcium, omega-3 fatty acid, vitamin A, D, E, and K.

Take Regular Exercise (30 Minutes)

During pregnancy, women take extra care of her and the baby. And they think that taking exercise may create harm to them both. It is true, but, not completely. You can do some light exercise while pregnancy. It not only reduces your weight but also provides some extra benefits. Like before, you should take advice from your doctor before taking exercise.

Exercise ensures health benefits, such as- relieves pregnancy aches, improves sleep and keeps better your emotional health. It also reduces the complications while delivery.

You should take 30 minutes of light exercise every day. At first, it would be hard for you. But, you will be habituated with time. If it hard to take 30 minutes longer exercise, then break it up into several parts throughout the whole day.

Some of our recommended exercises for pregnant women are walking, prenatal yoga, jogging (slowly), gardening, and swimming. Talk to your doctor to know when and how you should perform these or other exercises.

Don’t do any exercise that may create pain and bleeding. Avoid exercises that may turn to an accident, like cycling, scatting, or skiing.

Be Conscious

If you are conscious about your weight gain, then it brings more benefits. Naturally, you will gain weight while pregnancy and it occurs mainly in your second and third trimester. At the same moment, your baby grows faster than before. So, it is better to maintain your weight at your early stage of pregnancy.

A conducted research report was published in the online journal Obesity. It shows that women who followed advice between 7 to 21 weeks of pregnancy were gained less weight during their third trimester.

Final Step

Early planning is always helpful for everything. So, you should plan before your weight gain. Weight management is safer than any form of weight loss remedy. Go to your doctor for advice. If necessary, he will recommend you a dietitian for diet planning and advice. Only they can provide the safest suggestion that suits you most.

How We Pick The Product

We recommend products by researching Amazon best-selling items, user’s reviews, YouTube reviews, talk show interviews, higher rated products, most reviewed items, celebrity gossip, daily publications, and magazine interviews with celebrity, dermatologist or doctor.

We research the product’s literature from the trusted sources. We frequently refer many leading publications – Elle, Allure, Cosmopolitan, She Knows, Good Housekeeping, Reader’s Digest, Best Reviews, Marie Claire, Women’s Health, Vouge, Buzzfeed, etc.

We also often analysis the product’s information from the reliable sources (who make the deep testing) like Cook’s Illustrated, America’s Test Kitchen, Consumer Reports, Consumer Testing Laboratories, etc.

It’s better to note that every product does not work for everyone. The result may be varied for different skin tones, types, and conditions. So, often your dermatologist may give you the better recommendations which product you should use for your skin.


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