Can I Lose Weight By Walking During Pregnancy

Disclaimer: Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional.

Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.

A 2015 systematic review and meta-analysis shows that women who lost weight during pregnancy have a 76% higher likelihood of having a small for gestational age baby (<10th percentile).

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In general, an appropriate amount of weight gain is necessary to support your growing baby, regardless of your body mass index (BMI).

With that said, if you were overweight prior to pregnancy, you may be able to gain less weight than recommended as long as your baby is growing appropriately.

Studies of overweight and obese women who experience gestational weight loss or inadequate weight gain (<11 lbs) demonstrate that the risks do not outweigh the benefits.

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So all in all: The official recommendation from the American College of Obstetricians and Gynecologists (ACOG) is against intentional weight loss during pregnancy.

If your pre-pregnancy BMI was greater than 30, a modest amount of weight loss might not have negative consequences, but the benefits do not outweigh the risks.

Your healthcare provider will refer you to a nutritionist who will give you personalized information on what healthy weight gain should look like for you.

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Being pregnant does not mean that you need to eat for two people! Most women will only require about 300-500 extra calories in the second and third trimesters.

If you are interested in learning more about healthy eating and how to control your caloric intake during pregnancy, check out my Pregnancy Fit Diet.

During pregnancy, you should aim to consume 0.5-0.7g of protein per pound of body weight. For example, if you weigh 160lbs, you should try to consume 80-112g of protein per day.

Why Walking During Pregnancy Is Important

Look at the color of your urine. If it is a dark yellow, you are dehydrated and need to drink more water! You always want your urine to be a pale yellow color.

To learn more about how to safely exercise in pregnancy, check out my post on Getting in Shape While Pregnant after you get clearance.

NEAT refers to the number of calories your body burns doing everyday activities. In other words, the more you move and fidget around, the more calories you will burn.

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Obviously, sleep is much harder to get when you’re 6 months pregnant but just do your best. Make an effort to go to bed on time every day, even on the weekends.

However, any significant amount of weight loss during pregnancy can be concerning and put you at increased risk of a very small infant and preterm birth.

If you are not gaining enough weight and your baby is not growing appropriately, then you will need to make dietary changes and increase the number of calories you are consuming.

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The most common reason for excess weight gain during pregnancy is due to increased calorie intake, so you must ALWAYS pay attention to the amount of food you are consuming on a daily basis.

Yes, you can get in shape while pregnant. In fact, ACOG recommends that almost all pregnant women should exercise for up to 150 minutes per week.

I have an entire article on how to get in shape while pregnant through lifestyle changes. But as always, check in with your provider before doing any type of exercise routine.

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Unintentional weight loss of 5 lbs or less in the first trimester is unlikely to have any negative impacts on your pregnancy.

The most common cause of weight loss in early pregnancy is due to morning sickness, which is common during the first 13 weeks.

If you experience severe morning sickness and are losing a significant amount of weight in the first trimester, you may have a hyperemesis gravidarum. This condition may require IV fluid hydration, electrolyte replacement, and hospital admission.

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It is unlikely that you will lose weight from exercising during pregnancy unless you make significant changes to your diet as well.

At baseline, your body has to burn calories just to keep your heart pumping, brain functioning, blood flowing, and muscles working. With an increase in body surface area, your body has to work harder to do these bodily functions.

There is no way to specifically lose belly fat during pregnancy. Instead, you should focus on engaging in regular physical activity, doing exercises to strengthen your core muscles, and avoiding excess weight gain.

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I have written an entire article on safe push-up variations during each trimester of pregnancy that you might find helpful, along with a full list of arm toning exercises you can do during pregnancy and postpartum.

As I mentioned above, it is difficult to lose fat in a particular area. Studies have shown that you cannot spot reduce fat from specific parts of your body.

Instead, you should focus on avoiding excessive weight gain and trying to maintain a healthy weight / normal BMI before getting pregnant.

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Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about herhere.Walking during pregnancy is one of the safest and most effective ways to stay healthy. The activity is known to reduce the risks for pregnancy complications from inactivity or alarming weight gain.

According to doctor recommendations, women should do at least 150 minutes of light aerobic workouts, such as brisk walking, per week for a healthy pregnancy (1). Moreover, walking at a slow controlled pace is not known to cause pregnancy complications such as miscarriage, low birth weight, or preterm delivery (2).

However, although it is relatively safe, a doctor’s consultation for any form of exercise when pregnant is advisable. Read on to learn more about the benefits of walking for pregnant women and get some tips on safe walking in all three trimesters.

Healthy Pregnant Or Postpartum Women

Walking during pregnancy improves your fitness and strengthens your heart and blood vessels. Walking could also help you tone your muscles. The following are the possible benefits of walking during pregnancy  (1) (2) (3) (4):

Some studies suggest that walking during pregnancy may lead to healthy birth weight and may reduce the risk of preterm birth (6).

It is recommended that you walk 30 minutes at a stretch or 15 minutes twice a day for five days a week (1).

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Brisk walking or walking up a hill is considered a moderate activity. A short walk every day can be more comfortable than a long walk taken every few days.

Although moderate exercise is safe and beneficial during pregnancy, you may have to make a few modifications based on the anatomical and physiological changes in your body. The amount of walking that you should do depends on which trimester you are in.

If the weather is warm and humid, slow down your pace or choose other forms of exercise, such as swimming and prenatal yoga.

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Your approach to walking up to the first 12 weeks of pregnancy may vary based on your exercise habits prior to conception (2). Wear a comfortable pair of walking shoes. It will help you to avoid back pain and prevent you from falling.

If you have spotting or bleeding from the vagina, cramps in the abdomen or pelvis i XA bone that protects and supports the abdominal organs. or a backache before or during your walks, stop walking and consult your gynecologist immediately.

Try walking as long as you can, at a comfortable pace. You may increase the duration and intensity gradually over the trimester.

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You may walk for 10 to 15 minutes on alternate days. Try to add five more minutes, if possible. This will help you to walk comfortably for 10–20 minutes for five days a week towards the end of the trimester.

You may walk for 20 minutes daily, four or five days a week. Towards the end of the first trimester i XThe period from conception till the 13th week of pregnancy. , you may walk for 20–30 minutes daily, by gradually increasing the intensity and duration. Plan your routine to meet the required 150 minutes of physical activity in a week.

Although you are fit enough to walk for longer durations or to do intense workouts, it is advised to walk at a moderate pace during pregnancy. Walking for 20–30 minutes a day for five to six days a week could be ideal if you feel healthy. Do not work out beyond an RPE (Rating of Perceived Exertion)

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XThe period of pregnancy from the 14th week to the 27th week. , you should pay attention to the posture of your body while walking, to avoid straining your back. Keep your back straight and swing your arms for balance while walking.

Don’t walk if you feel you are spotting or bleeding from the vagina, experience a backache or crampy pain in the lower abdomen or if you feel excessive wetness or leaking from the vagina. Consult your doctor in such cases.

XThe period of pregnancy from the 28th week to the time of

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