Medical professionals say that losing weight while you’re pregnant is not advisable — even overweight and obese women are almost always advised to gain weight during pregnancy.
However, there are a few things you should be aware of especially when you’re worried sick on gaining unnecessary weight during pregnancy.
Do not try to go on diet while pregnant. You should never try to lose weight while pregnant unless your OB-GYNE specifically tells you to do so. Do not start a weight-loss regimen after you find out that you are pregnant. It is actually recommended that all women must gain weight during pregnancy to prepare for the baby’s well-being while inside the womb.
- Obese women should gain between 11 and 20 pounds (5 and 9 kg).
- Overweight women should gain between 15 and 25 pounds (7 and 11 kg).
- Normal-weight women should gain between 25 and 35 pounds (11 and 16 kg).
- Underweight women should gain between 28 and 40 pounds (13 and 18 kg).
- Dieting during pregnancy could deprive your baby of needed calories, vitamins, and minerals
Weight Loss May Occur During The First Trimester
It is fairly normal for many women to lose weight during their first trimester due to bouts of nausea and vomiting also known as “morning sickness” that women will undergo. This nausea is strongest during the first trimester, and it might be difficult to keep food down or eat normal meals during this time. Hence, there’s no need for you to lose weight at this times.
Know Your Daily Caloric Needs
Women who started at a normal weight before pregnancy need an average of 300 extra calories per day during their second and third trimesters
- Consider a banana smoothie or frozen all-fruit nonfat sorbet instead of ice cream and shakes.
- Munch on trail mix, nuts, and fruit in between meals.
- Instead of white crackers and fatty cheese, eat whole-grain crackers covered with a small amount of low-fat cheese.
- Hard-boiled eggs, whole-grain toast, and plain yogurt are other snack options worth considering.
- Instead of sugary drinks, go for low-sodium vegetable juice, sparkling water with a splash of fruit juice, or flavored skim or soy milk over ice.
You Can Perform Light Exercise
Exercise is an important part of weight-loss diets outside of pregnancy and it also plays a significant role in achieving a healthy weight during pregnancy. Healthy pregnant women should get, at minimum, 2 hours and 30 minutes of moderate aerobic activity weekly.
- Exercise also relieves pregnancy aches, improves sleep, regulates emotional health, and lowers the risk of complications, and most importantly, it may make losing weight after pregnancy easier, as well.
- Talk to your doctor before beginning an exercise regimen. Stop exercise immediately if vaginal bleeding occurs or if your water breaks prematurely.
- Good exercise options to choose from include low-impact activities like walking, swimming, dancing, and cycling.
- Avoid activities where you can get struck in the abdomen, like kickboxing or basketball. You should also avoid activities during which you might fall, like horseback riding. Avoid scuba diving since it could cause gas bubbles to build up in your baby’s blood.
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