Weight Loss During Pregnancy: How to Safely Lose Weight?

• Written by Anjali Sharma

  Reviewed by Munmi Sharma

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“Just one piece of cake? I have to eat for two!”

“One slice of pizza isn’t enough. Remember? I have to eat for two!”

The iconic-nine-month “eat for two” routine is all fun and game until, one fine day, you check your weight—and it’s disappointment disguised as an increased number. This “unsaid” rule is a misconception which can lead to pregnant women gaining weight, more or less in an unhealthy way. This brings us to the one classic question: how can I lose weight during pregnancy? And oh, is a ‘pregnant woman losing weight’ even a thing? Well, for healthy weight loss during pregnancy–it is crucial to focus on nutrition, exercise, and self-care. Stay with us to know more about how to safely lose weight during pregnancy. 

Is it Healthy to Lose Weight During Pregnancy? 

Concerns about weight can arise during pregnancy. Some people worry about pregnancy weight gain or insufficient weight, whereas some might have been underweight or overweight before becoming pregnant and are attempting to control it.

Weight does alter while a pregnant woman manages food cravings, sickness, and shifting hormone levels. These fluctuations are noticed during medical visits and accounted for in the post-conception care plan.

Gaining weight during pregnancy is anticipated, healthy, and natural. According to healthcare professionals, you shouldn't pursue a weight-loss regimen while pregnant. 

Pregnancy Weight Gain Chart By Week (Kg)

The amount of weight gain during pregnancy depends on your BMI (body mass index) before pregnancy. Here is a pregnancy weight gain chart by week (Kg) to help you better understand:

Recommendations for weight gain are based on prepregnancy BMI.

For women with a twin pregnancy, provisional recommendations for total weight gain are as follows:

• Normal weight: 16.8–24.5 kg (37–54 lb)
• Overweight: 14.1–22.7 kg (31–50 lb)
• Obese: 11.5–19.1 kg (25–42 lb)

A weight gain of 0.5–2 kg (1.1–4.4 lb) during the first trimester is assumed.

Can You Lose Weight During Pregnancy?

In general, doctors and certified dietitians advise against attempting to lose weight while pregnant. Extreme obesity can make pregnancy and delivery risky, so in that case, weight reduction may be recommended. Yet, due to the potential implications that dropping weight may have on the growing foetus, most medical professionals choose to err on the side of precaution.

While gynaecologists generally advise against losing weight while pregnant, they occasionally exercise practitioner discretion in cases when the patient is exceedingly obese. 

It is also necessary to note that being overweight doesn't guarantee an unhealthy pregnancy. Maintaining a good diet and physical activity regimen without emphasising weight loss can go a long way towards keeping you and your unborn child healthy during pregnancy.

How to Lose Weight During Pregnancy Safely?

Losing weight during pregnancy should be approached with caution to ensure the health of both the mother and the baby. Generally, pregnancy is not the time to focus on weight loss but instead on maintaining a healthy lifestyle and ensuring proper nutrition. Let us discuss some of the safe ways to lose weight during pregnancy:

1. Adopt a Balanced Diet: Focus on nutrient-dense foods that provide essential vitamins and minerals for you and your baby. Include fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and high-calorie snacks.
2. Stay Active: Try engaging in pregnancy-safe exercises, such as walking, prenatal yoga, and swimming or water aerobics. Regular exercise can help manage weight, reduce stress, and improve circulation. 
3. Manage Weight Gain Goals: Instead of trying to lose weight, aim to control weight gain within the recommended guidelines:
   Underweight women: Gain 28–40 pounds.
   Normal weight women: Gain 25–35 pounds.
   Overweight women: Gain 15–25 pounds.
   Obese women: Gain 11–20 pounds.
4. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, reduce water retention, and control hunger.
5. Avoid Empty Calories: Limit foods that are high in calories but low in nutrition, such as candy, chips, and pastries.
6. Get Enough Sleep: Poor sleep can lead to increased hunger and unhealthy food choices. Aim for 7-9 hours of quality sleep every night.
7. Address Emotional Eating: Manage stress and emotional eating with relaxation techniques like meditation, deep breathing, or speaking to a therapist.

Pregnancy Hazards Associated with Being Overweight

Pregnancy-related obesity is linked to harmful health consequences for the expecting mother and the foetus. A BMI over 29 kg/m2 reduces the likelihood of conception and raises the possibility of additional risks, including:

• Elevated blood pressure
• A severe case of preeclampsia or gestational hypertension
• Pregnancy diabetes
• Perinatal death
• You can experience obstructive sleep apnea, which causes brief breathing pauses while you sleep.

Obstetricians monitor blood pressure and sugar levels throughout pregnancy and check for any indications of gestational diabetes or high blood pressure. Such women are given particular dietary instructions or fitness recommendations to alleviate these symptoms and encourage a healthy pregnancy and birth.

Take Pre-Pregnancy Weight into Account

It would be beneficial if you considered your weight before getting pregnant. To encourage conception and a safe pregnancy, get medical advice on losing any excess weight or reaching your desired weight. Women of all body types can conceive and become pregnant. However, studies show that prematernal obesity can lead to several difficulties. Preeclampsia, teen pregnancies, and macrosomia, where the foetus is larger than normal, are among these issues. Moreover, it may harm a mother during childbirth. Hence, one should consider making beneficial, long-lasting lifestyle adjustments to support a healthy weight and increase fertility.

Guidelines for Healthy Weight Gain During Pregnancy

To create a smart plan after you become pregnant, you should consult with an obstetrician. You might talk about pregnancy diet and exercise during your first visit. You can also increase your weight since the recommended weight gain during pregnancy is frequently based on your initial weight.

Various weight gain suggestions exist (classified by BMI) for women of various weights. Yet, these are debatable because BMI is not a good health gauge. Every shape, size, and weight is acceptable for carrying a healthy pregnancy. Although it is possible to have a safe pregnancy if you are fat, it is advised that you pay attention to your pregnancy diet chart, nutrition, weight, and exercise routines, as well as seek regular prenatal care to check for issues.

Summing it up

It is important to take care of yourself throughout pregnancy by eating healthfully and exercising regularly. This can help prevent pregnancy problems, including gestational diabetes and high blood pressure, by ensuring you gain the right amount of weight to maintain a healthy pregnancy. 

To plan nourishing meals and snacks throughout pregnancy, consult a dietician. Remember to get a maternity health insurance plan to cover your pre and post-hospitalisation medical expenses. You can choose the  by Care Health Insurance, which covers newborns for up to 90 days.