Can You Lose Weight While Pregnant?

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Can You Lose Weight While Pregnant?

Can You Lose Weight While Pregnant?

 In an ideal world, you would have meticulously planned every detail of your pregnancy. Getting down to your target weight was part of this. This, however, is unrealistic for many women. While pregnancy is a joyous occasion, it can also present a weight problem for women who are already overweight. This is due to the unavoidable weight gain that comes with having a child.


Fortunately, a new study reveals that for some women who are extremely overweight or obese, decreasing weight during pregnancy may be achievable – and even advantageous (have a BMI over 30).

Pregnant women who were at a healthy weight prior to pregnancy, on the other hand, should not lose weight. If you think losing weight during pregnancy might be beneficial to you, talk to your doctor about how to do it safely and without harming your baby.


1. Determine the amount of weight you need to acquire.


When you're pregnant, and you're overweight, it's easy to narrow your attention to only decreasing weight. However, you will still acquire weight, and it is critical to understand how much is a healthy quantity. After all, you are creating a human inside of you!


Based on your pre-pregnancy weight, follow these pregnancy weight gain guidelines from the National Institute of Diabetes and Digestive and Kidney DiseasesTrusted Source:

.obese (BMI of 30 or more): gain 11 to 20 .poundsBMI between 25 and 29.9: 15 to 25 pounds

Normal weight (18.5 to 24.9 BMI): may add 25 to 35 pounds.


2. Reduce your calorie intake.


The first step in losing weight is to lower your daily calorie intake. The most prevalent reason of weight gain is eating more calories than you burn off. To lose one pound, you must consume 3,500 less calories than you normally do. This corresponds to around 500 calories every day over the course of a week.


Before you cut this many calories from your diet, make sure you keep track of how many calories you actually consume. You can consult a dietitian about meal plans. You may also look at nutritional labels for foods in stores or restaurants to get an idea of how many calories each item contains.

It is critical for pregnant women to consume at least 1,700 calories every day.

This is the very minimum, and it ensures that you and your baby get enough energy and nutrients on a consistent basis.


If you consume considerably more calories on a regular basis, consider gradually lowering your calorie consumption. For example, you could: consume fewer servings condiments should be cut Replace harmful fats (such as butter) with plant-based alternatives (try olive oil) exchange baked goodies for fresh fruit Instead of typical carbohydrates, load up on veggies. Avoid significant amounts of junk food, such as chips or sweets, and replace them with water. Take a prenatal vitamin every day to ensure that you and your baby are getting enough nutrition. Folate is particularly significant since it reduces the incidence of birth abnormalities.


3. Exercise 30 minutes daily


Some women are worried about damaging their baby if they exercise. This, however, is not the case. While some activities, such as situps, might be dangerous, exercise is extremely beneficial in general.


It can help you maintain your weight, reduce birth abnormalities, and even alleviate some of the aches and pains associated with pregnancy.


The current suggestion for pregnant women is the same as for non-pregnant women: 30 minutes of physical activity each day. If 30 minutes is too long at first, consider breaking it up into smaller portions throughout the day. The following are some of the finest workouts for pregnant women: swimming \walking \gardening running when pregnant with yoga On the other hand, you should avoid engaging in any behaviors that:

rely on balance, such as bike riding or skiin

gare performed in the heat

cause pain

make you dizzy

are completed on your back (after 12 weeks of pregnancy)


4. Address weight concerns early.


While you will gain weight naturally as a result of your pregnancy, the majority of it will occur during the second and third trimesters. During the latter two months of pregnancy, your baby grows significantly as well. Because you can't control weight growth caused by your baby and supporting factors like the placenta, it's best to treat any weight problems early in your pregnancy.


A study published in the journal ObesityTrusted Source indicated some success in weight intervention among pregnant women.


Women who got counseling between weeks 7 and 21 of pregnancy were less likely to gain weight during the third trimester, according to the study. Weekly support group sessions were similarly beneficial to the same group of women who were investigated.


This is just one example of how forethought might assist you avoid gaining too much weight. If you want to reduce weight or limit the amount of weight you gain overall throughout your pregnancy, work with your doctor to develop a strategy as soon as possible. For extra information and meal planning, your doctor can recommend you to a nutritionist.


Next steps


Weight loss during pregnancy is not recommended for all women.


Traditional weight control strategies, such as calorie restriction and exercise, are causing some concern. During pregnancy, it's critical to keep track of your calorie consumption and activity. However, overdoing it to the point of harming your infant is a possibility. This is why, unless you're really overweight, most doctors don't recommend losing weight during pregnancy. Consult your doctor if you have any questions or concerns.


Your doctor can advise you on the best option for you and your kid. After your kid is delivered, you may always return to an overall healthy weight loss strategy.


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