Introduction
Pregnancy is a beautiful journey for women, but it comes with a lot of challenges, both physical and emotional.
One of the major concerns during pregnancy is weight gain, which is natural and necessary for a healthy pregnancy.
However, excessive weight gain can lead to complications like gestational diabetes, preeclampsia, and even a difficult delivery.
Therefore, it is important to maintain a healthy weight during pregnancy. In this blog, we will discuss some practical weight loss tips during pregnancy that can help you have a healthy and safe pregnancy.
Importance of maintaining proper weight during pregnancy
According to CDC guidelines, the recommended weight gain during pregnancy varies depending on the mother’s pre-pregnancy body mass index (BMI).
Women who gain weight within the recommended range have a lower risk of pregnancy complications such as gestational diabetes, hypertension, and preterm birth.
On the other hand, inadequate weight gain during pregnancy is associated with a higher risk of having a low birth weight baby, which can lead to health problems later in life.
7 practical weight loss tips during pregnancy
Hence we have collated some of the safest weight loss tips during pregnancy that helps lose weight gradually.
Remember, healthy weight loss during pregnancy should be gradual and should not exceed 1-2 pounds per week.
The goal is to maintain a healthy weight for your and your baby’s health.
1. Consult your doctor
Consulting a doctor before weight loss during pregnancy is necessary to ensure that the mother and baby are healthy, and the weight loss plan is safe and appropriate for the specific pregnancy.
This is especially important for women with medical conditions or complications.
2. Eat a healthy and balanced diet
Focus on eating a diet that is rich in whole grains, fruits, vegetables, lean protein, and low-fat dairy products.
Avoid processed foods and sugary drinks.
Confused about what to eat and avoid during pregnancy?
Check the blogs below
3. Keep track of your calorie intake
You can start losing weight by controlling your daily calorie intake.
The most frequent reason for weight gain is eating more calories than you burn off.
In simple words, less calorie intake can aid in weight loss but first, consult your healthcare provider.
Consider progressively reducing your caloric intake if you typically consume much more than this. For instance, you can:
- Consume fewer servings
- Say no to condiments
- Replace fats (like butter) with plant-based alternatives (try olive oil)
- Fruit for baked goods
- Eat a lot of vegetables rather than traditional carbs.
- Avoid consuming a lot of junk food, such as chips or candy, and replace it with water.
5. Exercise regularly
Regular exercise during pregnancy can also assist the body get ready for labor and delivery and support postpartum recovery.
However, to make sure that your fitness program is safe for both you and your unborn child, it is crucial to speak with your healthcare practitioner before beginning or continuing it.
6. Get enough rest and sleep
Sleep deprivation can lead to overeating and weight gain.
Aim for at least 7-8 hours of sleep each night. Getting enough sleep is important for overall health and well-being, and can also help with weight loss.
7. Drink plenty of water
Staying hydrated is important for maintaining a healthy weight and avoiding overeating.
Drinking plenty of water throughout the day can help to flush out toxins, reduce bloating, and promote weight loss.
Aim to drink at least 8-10 glasses of water per day.
Avoid unhealthy weight loss methods
Skipping meals can lead to overeating later on, so try to eat small, frequent meals throughout the day.
The risks of unhealthy weight loss during pregnancy
Weight loss tips during pregnancy have to be followed wisely!
Unhealthy weight loss during pregnancy can increase the risk of complications including;
- Increased risk of premature birth.
- Unhealthy weight loss during pregnancy can also increase the risk of having a baby with low birth weight.
- Nutrient deficiencies.
- Rapid weight loss can also increase the risk of dehydration, which can be dangerous for both the mother and the baby.
- Reduced breast milk production.
- Rapid weight loss during pregnancy can also increase the risk of gestational diabetes, which can have serious consequences for both the mother and the baby.
Final thoughts and recommendations – Deal with weight issues right now
Your pregnancy will undoubtedly cause you to gain weight naturally, however, the majority of this weight gain occurs in the second and third trimesters.
During the latter two months of pregnancy, your baby grows significantly as well.
Always remember that your fetus and supporting structures like the placenta cannot be controlled by weight gain.
It is therefore essential to follow practical weight loss tips during pregnancy and address weight issues earlier on.
The typical weight loss strategies of calorie restriction and exercise are partly the cause for concern.
Exercise and calorie restriction are crucial during pregnancy. But going overboard could potentially be harmful to your unborn child.
Due to this, most medical professionals do not advise losing weight while pregnant, unless you are substantially overweight.
You can get advice from our fetal medicine expert at Jammi Scans on what’s best for you and your unborn child.
After the birth of your child, you can always go back to your weight loss program. With us, you are sure to get practical weight loss tips during pregnancy.
Chennai Women’s Clinic is now Jammi Scans
