Losing weight while pregnant is generally not recommended by doctors - even overweight or obese women are almost always advised to gain weight while pregnant. However, this article will show you what you should know to avoid gaining unnecessary weight during your pregnancy. Here's what you should know.
Steps
Part 1 of 2: Safety Precautions
Step 1. Don't try to diet when pregnant
You should never attempt to lose weight while pregnant unless your doctor suggests otherwise. Don't start a weight loss program after you find out you are pregnant. It is recommended for all pregnant women to gain weight during pregnancy.
- Obese women should gain 5-9 kg;
- Overweight women should gain 7-11 kg;
- Normal weight women should gain 11-16 kg;
- Underweight women should gain 13-18 kg;
- Following a diet during pregnancy could deprive your baby of the calories, vitamins and minerals he needs.
Step 2. Understand in what situations you might lose weight
Although weight loss is not recommended during pregnancy, it is quite normal for many women to lose weight during the first trimester.
Many women suffer from nausea and vomiting, known as morning sickness. These nausea are strongest during the first trimester and it may be difficult to digest food or eat normal meals during this time. Reduced weight loss is not a concern, especially if you are overweight, because your baby can absorb calories from your fat stores
Step 3. Talk to your doctor or dietician
If you think you have legitimate concerns about your weight, talk to your doctor about how to manage your weight in a way that is healthy for you and your baby. Never start a special diet before discussing with a doctor.
You should talk to your doctor even if you can't eat without throwing up or if you lose a lot of weight, even during the first trimester
Part 2 of 2: Staying healthy
Step 1. Understand your calorie needs
Women who started their pregnancy at a healthy weight need about 300 extra calories per day during the second and third trimesters.
- Normal weight women should consume 1900-2500 calories per day;
- Eating more calories than recommended can lead to unhealthy weight gain;
- If you were underweight, overweight, or obese before pregnancy, discuss your calorie needs with a doctor. This can vary from person to person. While there are some rare circumstances that can make weight loss during pregnancy a healthy option, you should still need to maintain or increase your calorie intake.
- You should speak to your doctor about your calorie needs if you are pregnant with twins. You will need to consume more calories than if you were pregnant with a single baby.
Step 2. Avoid empty calories and unhealthy foods
Empty calories will lead to unnecessary weight gain and will not offer any nutrients to your baby. Avoiding empty calories is key to maintaining a healthy weight.
- Avoid foods with added sugars and solid fats. Foods to avoid are sugary sodas, sweets, fried foods, fatty dairy products such as cheese or internal milk, and fatty cuts of meat.
- Choose low-fat, fat-free, sugar-free, or sugar-free foods if possible.
- Also avoid caffeine, alcohol, raw seafood and potential sources of bacteria.
Step 3. Take prenatal vitamins
Your body will have additional nutritional needs during pregnancy. Prenatal vitamins will allow you to meet these needs without having to take in more calories than you need.
- Never rely on prenatal vitamins as a food substitute, even if your doctor tells you that weight loss is acceptable in your condition. Supplements are better absorbed when taken with food, and vitamins obtained from food are easier for your body to metabolize.
- Folic acid is one of the most important prenatal vitamins. It greatly reduces the risks of neural tube defects.
- Supplements of iron, calcium, and omega-3 fatty acids will help you maintain body functions and help your baby develop.
- Avoid supplements that provide too many vitamins A, D, E, or K.
Step 4. Eat small, frequent meals
Eating small meals throughout the day instead of three large meals is a recommended strategy by many dieticians for maintaining portion control, but it will also help you in your pregnancy.
Food aversion, nausea, heartburn, and indigestion often make the experience of having a full meal during pregnancy unpleasant. Eating five to six small meals a day throughout the day can make digestion easier. This is especially true as your baby grows and begins to clog your digestive organs
Step 5. Eat a healthy diet rich in nutrients that promote pregnancy
Focus on foods that contain folic acid and make sure you are getting plenty of protein, healthy fats, carbohydrates, and fiber.
- Foods rich in folic acid include orange juice, strawberries, spinach, broccoli, beans and enriched breads and cereals.
- Start with a full breakfast that keeps you feeling better all day.
- Choose carbohydrate sources made with whole grains instead of processed grains like white bread.
- Foods rich in fiber can help regulate weight and prevent digestive problems such as constipation. Whole grains, vegetables, fruits, and beans are excellent sources of fiber.
- Make sure you include as many fruits and vegetables in your diet as possible.
- Choose good unsaturated fats like olive oil, canola oil, and peanut oil.
Step 6. Make healthy snacks
Snacks can be healthy during pregnancy, even if your doctor recommends a little weight gain or weight loss. Choose healthy snacks rich in nutrients in place of foods and processed foods and sweets rich in sugar or high-fat dairy products.
- Prefer a banana smoothie or fruit sorbet instead of an ice cream or milk shake;
- Munch on nuts and fruit between meals
- Instead of white flour crackers and full-fat cheeses, eat whole-wheat crackers with a small amount of low-fat cheese;
- Hard-boiled eggs, wholegrain toast, and neutral yogurt are other options to consider for a snack;
- Instead of sugary sodas, drink low-sodium vegetable juice, sparkling water with a drop of fruit juice, or flavored skim or soy milk.
Step 7. Do some light exercise
Exercise is an important part of weight loss diets and also plays an important role in maintaining a healthy weight during pregnancy. Pregnant women should get at least two hours and thirty minutes of moderate aerobic activity per week.
- Exercising also relieves pregnancy-related pains, promotes sleep, regulates emotional health, and reduces the risk of complications. It might also make weight loss after pregnancy easier.
- Talk to your doctor before starting an exercise program. Stop exercising right away if you notice vaginal bleeding or if your waters break prematurely.
- Choose low-impact activities like walking, swimming, dancing, and cycling.
- Avoid activities where you can get hits in the abdomen, such as kickboxing and basketball. You should also avoid activities you might fall into, such as horseback riding. Avoid scuba diving because it could cause emboli in the fetus.
