How To Lose Weight In Pregnancy At Home

While it is possible to lose weight safely while pregnant through daily exercise and smaller portions, it isn’t necessarily a good idea. Most pregnant people need to gain weight, although those with higher BMIs should gain less.

Pregnancy, while exciting, may lead to a weight dilemma if you are already overweight. This is because of the inevitable weight gain associated with pregnancy.

But there are some general ways you can lead a healthy lifestyle during pregnancy to help ensure an optimal weight for yourself and your baby.

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However, weight loss during pregnancy is also associated with a chance of delivering a baby with low birth weight. For this reason, maintaining your weight might be the safest approach.

, researchers concluded that eating a healthy diet and exercising can reduce weight gain during pregnancy and lower the chances of needing a cesarean delivery.

It is typical to gain weight naturally during your pregnancy, with most of this weight gain happening in the second and third trimesters. Your baby also grows rapidly during the last 2 months of pregnancy.

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Since you will gain some weight during pregnancy, it’s important to know how much is healthy. Aim to follow these pregnancy weight gain guidelines from the

If, at any point during your pregnancy, your weight falls within the shaded area of the graph provided in that guide, you should not be trying to lose weight.

The first thing that can help is to manage your daily calorie intake. Eating more calories than you burn is the most common cause of weight gain. It takes a 3, 500-calorie deficit to lose 1 lb. In the span of a week, this equates to cutting out about 500 calories per day.

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If you had a suitable weight for your height before pregnancy, you will likely need 2, 200–2, 900 calories per day during pregnancy, but this will vary by trimester:

You can start by keeping a log of how many calories you usually eat. Then, talk with a registered dietitian about how much you can safely cut and which food plans will help.

Taking a daily prenatal vitamin is essential to ensure that you’re getting all the nutrients you need. Folate is especially important because it helps decrease the chance of developmental irregularities in your baby.

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And even if you’re cutting calories, it’s essential to consume enough to provide energy and nutrients for yourself and your growing baby.

Some people may be afraid to exercise during pregnancy, assuming that it may harm their babies. But this definitely isn’t true. While some exercises, such as situps, can possibly be harmful, exercise overall is extremely beneficial.

It can help you maintain your weight, reduce the chance of developmental issues, and even ease some of the aches and pains you might experience during pregnancy.

Why You May Be Losing Weight While Pregnant

The current recommendation is the same as for those who are not pregnant: 30–60 minutes of activity per day, 3–5 days per week. If this is too much for you at first, consider breaking up the 30 minutes into shorter blocks of time throughout the day.

Involving 114 pregnant women with obesity found that those who received nutritional advice between weeks 7 and 21 of pregnancy were less likely to gain excess weight in the third trimester. The participants also benefited from weekly support group meetings.

Be sure to speak with your doctor and come up with a plan early on. Your doctor can refer you to a dietitian for more advice and meal planning, if necessary.

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In the first trimester, it’s common to experience nausea and morning sickness, which can make it difficult to eat. In addition, if you have an underlying medical condition that isn’t well managed, such as type 1 diabetes, you may experience unintentional weight loss during pregnancy.

It can be beneficial to monitor your calorie intake and to exercise during pregnancy. But overdoing it to an extreme could potentially harm your baby.

This is why most doctors don’t recommend weight loss during pregnancy unless you’re significantly overweight. Discuss any questions or concerns you have with your doctor.

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Your doctor can help you make the safest decision for yourself and your baby. You can always revisit a weight loss plan after your baby is born.

Has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.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 for prenatal care, 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 how to lose weight while pregnant and some safe weight management methods.

Foods To Eat During Pregnancy For A Healthy Baby

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 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.

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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.

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).

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

Pregnancy Weight Gain: How Much Should You Gain?

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:

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):

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

Weight Gain During Pregnancy: What Is Healthy?

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).

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).

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This could help you manage your weight, whether you are pregnant or not. Practice portion control by eating frequent but small meals. 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).

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

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, prenatal vitamins such as vitamin B12, and calcium.

Home Remedies For Weight Loss After Pregnancy

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