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Everything You Need to Know About Losing Weight While Pregnant

Updated: Jun 16, 2021

Creating a Plan for Weight Loss During Pregnancy

The need to be fit throughout your pregnancy is as important as going to antenatal classes. Studies have shown that women, who were physically fit during pregnancy and had added little or no weight during pregnancy, were said to have given birth to healthy babies. Most obese women had a negative report.

During pregnancy, a lot of things go through the mind of the expectant mother. She might find herself worrying about things that are unnecessary, but one thing that she worries about which is truly necessary is how to prevent excess weight gain during pregnancy. Every pregnant woman, especially first-time mothers usually have this thought at the back of their mind, but it is more dominant in women who were already overweight before conceiving.

There are a lot of studies focused on pregnant women and fetal development, and they have continued to advise women on how to take care of themselves during pregnancy, which has helped most tremendously.

But, there is a certain study that was also supported by doctors which concludes that women are not meant to try any weight loss program during pregnancy as it could adversely affect the growth of the fetus. Though, there is now new research on the rise that talks about the possibility of losing weight during pregnancy.

This study, however, addresses the obese women who are at high risk for pregnancy complications if they keep adding weight during pregnancy. Women, who had normal weight before pregnancy but wish to start a weight loss program should, first, consult her doctor. If your doctor approves, then you will need to create a plan which would involve the processes of how you wish to approach the weight loss program. Things required in the plan are:

  1. Being certain of how much weight gain is recommending during pregnancy

  2. Knowing how much weight you need to put on during pregnancy is of utmost importance. It is required of you as a pregnant woman whether you like it or not. According to the National Institute of Diabetes and Digestive and Kidney Diseases, every pregnant woman ranging from normal to obese must gain the following pounds during pregnancy:

  • Normal weight women: 25-35 pounds

  • In between normal and obese: 15-25 pounds

  • Obese women: 11-20 pounds

  • Reduce the Number of Calories on Your Diet

Since high calories are the main culprit of weight gain, you may want to cut down on them to successfully achieve your weight loss. Most pregnant women may not be able to burn off the calories they consume due to their inability to engage in a high-intensity workout, that is why they opt for monitoring the calories in the food they eat and decide which one contains more calories so they could eat it in smaller quantities, or eliminate it.

For pregnant women thinking of following the cutting down of calories to reduce their weight, they might want to consider checking up their BMR, and their barest minimum calorie before cutting down their daily calorie intake. Just remember that you should always aim for 1700 calories per day as anything less than that could be harmful to the pregnancy.

Incorporate an exercise routine

Exercising has a whole lot of benefits which is why it should deserve inclusion as part of your weight loss plan. Exercising for 30 minutes or less is a good way to start before you slowly build up to longer times. You can start with low-intensity exercises such as walking, swimming, jogging and yoga.

Addressing your weight concerns before later trimesters

It is better to start your weight loss program in your first trimester and even before you conceive. Because it would be difficult to do so during the second and third trimester as this is the period the baby would need the calories the most. It is during this period that pregnant mothers put on a lot of weight.

Don’t procrastinate as it could lead to you not doing it at all and finally ending up with triple weight gain that could cause serious pregnancy complications.

How to Make Breakfast part of Your Weight Loss Plan

Breakfast has been described times without number as the most important meal of the day. Taking your breakfast gives you a good morning start with the clear heaYourd and high energy levels. It also helps to increase metabolism which aids in burning fat.

That is why it is recommended not to skip breakfast if you intend burning calories. Eating breakfast also helps you from overeating on your next meal or taking junk foods especially when you leave the house without your prepared food in the flask.

Due to some conditions during pregnancy such as morning sickness, it is difficult for most pregnant women to eat breakfast. Skipping breakfast is not in their good interest especially if they want to maintain or lose weight during their pregnancy. So, we’ve decided to look into a few things that could help the pregnant woman to eat breakfast every morning.

Drink a glass of water

A glass of water should be your morning routine. It helps clean your bowel and prepares you for the day ahead.

The water should be warm water or at best room temperature. Also, make sure you hydrate throughout the day, as this would help you increase your appetite for breakfast the next morning.

Eat something

It doesn’t have to be blueberries oatmeal with pancakes and tea or noodles with hot sauce. Eating something nutritious but small like boiled eggs; apple, avocado, etc. are also counted as a breakfast meal.

You can also eat leftovers from last night as long as you had refrigerated them for preservation. You do not have to go overboard to make sure you have “The breakfast.” Something small could make all the difference for that morning.


When you wake up in the morning for some jogging or walking, by the time you get back and have showered, you are likely to feel very hungry.


Ask your doctor for guidance to help you create a comprehensive weight loss plan, including your daily diet (he might have to refer you to a dietician). Those who should be concerned with this weight loss plan should be women that are already obese. If you have a normal weight, you can always wait till after your baby is born before you lose the excess weight.

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