Can A Girl Lose Weight While Pregnant

 I was recently interviewed by Aaptiv, the world’s original Audio Fitness App,  and asked if it was safe to lose weight during pregnancy. Read more below.

If you’re worried about gaining pregnancy weight, then you’re not alone. In fact, some women experience concerns about pregnancy weight gain, so they try to get a head start on postpartum weight loss. Others may already have started a weight loss regimen pre-pregnancy and want to know if it’s safe to keep it up. But, is it safe to lose weight while pregnant? We’ve turned to prenatal and postpartum specialists to give us the answer.

The answer to this common question depends on your weight prior to your pregnancy. Your body needs some extra support, so to speak, as the baby grows, so typical weight gain is normal.” Dahlas Fletcher, pre and postnatal exercise specialist at Fitness explains,

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“Weight loss during pregnancy would only be beneficial for women who are extremely overweight or obese. For the health of you and your baby, you may want to skip trying to lose weight while pregnant, but that doesn’t mean that you should stop exercising.”

However, you need to consult your doctor first before making any decisions. If your doctor does deem it safe for you to lose weight while pregnant, then he or she can determine how much is appropriate. Usually, this will be based on your Body Mass Index (BMI). Your doctor will also keep you under strict supervision to monitor both your process and baby’s growth. Obesity during pregnancy can be a risk factor to your baby’s health in utereo and in the formative years learn more.

While it is not advisable to try and lose weight while pregnant, unless approved by your doctor, exercise is still important to keep healthy and fit. Cunningham says, “During your first trimester, most workouts are still okay, as long as you’re cleared by your doctor. However, you never want to start something new once you find out you’re pregnant because of unwanted stress it can put on your body.”

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“Beginners should start by exercising ten minutes at a time and slowly build up to 30 minutes a day for three to five days per week, ” recommends Fletcher. “Don’t go for the burn, and don’t exercise to exhaustion.”

In the second trimester, Cunningham advises that you stay away from supine movements, that is, exercises such as push-ups, planks, crunches, and sit-ups. You don’t want to increase the risk of diastasis recti, which refers to a bulge or “pooch” in the stomach.

You also need to make sure that the exercises you do are pelvic floor safe. Aaptiv Trainer Cunningham says, “You have to pay attention to impact or really wide lateral movements towards the second/third trimester, due to relaxin and other hormonal shifts and increases occurring, ” she says. “Relaxin, in particular, is released to aid in pelvic expansion in our hips for actual labor, but can cause unwanted dislocations, as well, if you do too much prior to.” So try swimming or low-impact aerobics classes for cardio. Water aerobics is also a really great option, not to mention fun!

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But, make sure you don’t neglect strength training. Building your strength is so important, especially while you’re pregnant. As Fletcher highlights, mothers have a lot of carrying to do—groceries, boxes of diapers, and a baby (or two). Strength training can really help prepare you for this. Not only that but, as bone density decreases during pregnancy, resistance training is a really efficient way of maintaining it. So, make sure you fit in a mix of cardio and strength training to get a well-rounded workout.

Don’t try and work on getting your heart rate up as you probably would have prior to being pregnant; this should not be your main concern. As Fletcher says, “The American College of Obstetricians and Gynecologists guidelines advise [that] you should be able to hold a conversation during any form of pregnancy exercise.”

But, if you are feeling out of breath faster than usual, don’t worry; this is completely normal! “During pregnancy, your blood volume increases, so your heart has to work a bit harder to distribute oxygen to you and your baby, ” she explains. “[This] increases breathlessness.”

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You definitely should not be restricting your calories as a way to lose weight while pregnant. In fact, Fletcher explains that for the average woman, “Being pregnant means you need approximately 300 extra calories a day … pregnant women also need at least 15 percent more protein daily.” Cunningham agrees, “You will have to increase your intake somewhat as you progress through the pregnancy, due to feeding more than yourself.”

Your focus should be on nutrients and eating a balanced diet. “Remember [that] your baby is getting everything you ingest, for the most part, ” Cunningham explains. “So, make smart choices.” Steer clear of processed foods, and lean towards nutrient-dense whole foods, like fruits and vegetables. “Healthy fats, like avocados, olive oil, lean proteins, [and] complex carbs, like sweet potatoes and oats, are all great options.”

Try eating before and after exercise, within a 30-minute window, as well. According to Fletcher, this will help stabilize your blood sugar levels while preventing nausea. So, don’t skip out on meals!

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Fletcher reminds, “Above all, listen to [and trust] your body. Stay within a zone that is safe for you and your baby. Your motherly instincts start now, so believe in them.”

It is paramount that you consult your doctor before pursuing a weight-loss journey or any activity while pregnant. If you are at a healthy weight prior to pregnancy, then you shouldn’t try to lose weight while pregnant. However, it is still important to exercise and eat nourishing foods.

If you are looking for a safe and effective way to start your pregnancy exercise journey. Join my online pregnancy and postpartum membership THE BFAB METHOD.

Two New Moms Who Lost 100 Lbs. Before Getting Pregnant Open Up About Shedding Weight

Dahlas Fletcher is one of Australia’s most respected and successful certified and experienced Pregnancy and Female Fitness Trainers. Her goal is to help you be the happiest, most fabulous version of yourself, inside and out.Every article that we publish, confirms to stringent guidelines & involves several levels of reviews, both from our Editorial team & Experts. We welcome your suggestions in making this platform more useful for all our users. Write in to us at .care@firstcry.com

Weight gain during pregnancy is a normal phenomenon. But if a woman is overweight before pregnancy, then additional weight gained during pregnancy can make her journey difficult in more ways than one. This could be because of gestational diabetes or any other complication. That is why maintaining a healthy weight during pregnancy is of utmost importance during pregnancy. But, many times, we tend to react over the weight gain and compare it with magazine models, finally asking ourselves – ‘Is it safe to lose weight during pregnancy?’ Well, while losing weight during pregnancy with the help of daily exercise and smaller portions is possible, doing so is not advisable. And why is it so – we’ll learn everything in the following post.

Usually, pregnant women are not encouraged to lose weight or follow a weight-loss diet during pregnancy. Women who are obese can reduce the risk of certain complications, such as gestational diabetes andpreeclampsia by maintaining weight during pregnancy. In one study it has also been noted that maintaining weight may provide the lowest risk for obese pregnant women, but losing weight during pregnancy could prove dangerous to perinatal outcomes. Hence, weight management program for obese pregnant women should be monitored by a doctor or medical professional.

Very Obese Women Should Lose Weight During Pr

It is normal for a pregnant woman to lose weight during the first trimester naturally because of morning sickness or loss of appetite but then again she would gain it and perhaps more in the next two trimesters. Therefore, losing weight in the first trimester is possible, but if it seems unusual, you should immediately consult your healthcare provider.

The recommended weight gain during the different stages of pregnancy varies depending on the individual. During the first trimester, you will not gain much weight as the baby is still tiny. On the other hand, morning sickness and loss of appetite in the first trimester can make you shed a few pounds. Your weight gain will really pick up in the second trimester as this is the time when your baby will start growing in size. By the third trimester, your baby will continue to grow but your weight gain should stabilise since your abdomen can get quite cramped and eating food can become difficult.

Take a look at the chart below to understand how much weight you need to gain throughout the nine months of your pregnancy:

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If you are wondering where all that pregnancy weight goes, then you are not alone in asking this question. The amount of weight gained is fairly distributed. Here’s a breakdown of the weight you gain during pregnancy.

It is not advisable for pregnant women to go on crash diets or lower their calorie intake during pregnancy. A weight loss diet can lead to mental retardation or respiratory and neurological issues due to the unavailability of nutrients and micronutrients which