Content

• To step
• Part 1 of 2: Precautions
• Part 2 of 2: Staying healthy
• Warnings

Most doctors will generally advise you not to lose weight while you are pregnant - even if you are overweight, you should still gain weight during your pregnancy. But there are things you can do to prevent unnecessary weight gain while you are pregnant. Here's what you need to know.

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Part 1 of 2: Precautions

1. Do not diet while pregnant.Never try to lose weight when you are pregnant unless told to do so by your doctor. Never go on a diet after discovering that you are pregnant. All women must gain weight while pregnant.
   • Obese women should gain between 5 and 9 kg.
   • Overweight women should gain weight between 7 and 11 kg.
   • Normal weight women should gain weight between 11 and 16 kg.
   • Underweight women should gain between 13 and 18 kg.
   • If you diet during pregnancy, your baby may not be getting enough calories, vitamins and minerals.
2. Know when to lose weight.While it is not advisable to lose weight during pregnancy, it is common for women to lose weight in the first few months.
   • Many women experience nausea and vomiting at first. This is strongest in the first few months, and it can be difficult to keep food down. Losing a little weight is not a problem, especially if you are a bit overweight, because the baby can then get the necessary calories from your fat reserves.
3. Consult with your doctor or dietician. If you are concerned about your weight, talk to your doctor or dietitian about whether you should do anything about it and how you can safely lose weight for you and your baby. Never start a diet on your own without first talking to a doctor.
   • Also see your doctor if you really cannot keep food down or if you have lost a lot of weight, even during the first months.

Part 2 of 2: Staying healthy

1. Know how many calories you need. Women who are at normal weight when they get pregnant need about 300 calories per day in the second and third trimester.
   • A normal weight woman should consume between 1900 and 2500 calories.
   • Eating more calories than recommended can lead to unhealthy weight gain.
   • If you are underweight or overweight before getting pregnant, talk to your doctor about how many calories you need. That varies per person. Even in the rare event that you have to lose weight during pregnancy, you may still need to eat the same number of calories or more.
   • Also talk to your doctor about the number of calories if you have multiple births. You probably need even more calories if you have more than one baby.
2. Avoid empty calories and unhealthy foods. Empty calories lead to unnecessary weight and do not provide your baby with nutrients. Avoiding empty calories will help you maintain a healthy weight throughout your pregnancy.
   • Do not eat foods with added sugars and hydrogenated fats. The usual culprits are soft drinks, desserts, fatty cheeses and cold cuts.
   • Opt for low-fat, fat-free, and unsweetened options if you can.
   • Also avoid caffeine, alcohol, raw seafood and other possible sources of bacteria.
3. Take special vitamins. Your body needs more nutrients when you are pregnant. Prenatal vitamins give you the right substances without consuming too many calories.
   • Don't just rely on supplements, even if your doctor tells you to lose some weight. Supplements are best absorbed when you take them with a meal, and vitamins from food are better absorbed by the body than those from supplements.
   • Folic acid is one of the most important prenatal vitamins and significantly reduces the risk of neurological defects.
   • Iron, calcium and Omega3 fatty acids also support your body functions when your baby needs to develop.
   • Do not take supplements that contain too much vitamins A, D, E or K.
4. Eat small meals regularly. Eating a small meal more often will normally help you maintain your weight while on a diet, but it is also good for pregnant women.
   • Food aversion, nausea, heartburn and constipation make you dread having a big meal when you are pregnant. Eating small meals five to six times a day can help you digest your food better. This is especially true if your baby is growing and your organs are getting a little squeezed.
5. Eat healthy with nutrients that are good during pregnancy. Eat plenty of foods with folic acid and make sure you have enough protein, healthy fats, carbohydrates and fiber.
   • Foods high in folic acid include orange juice, strawberries, spinach, broccoli and beans.
   • Start with a good breakfast so that you feel stronger throughout the day.
   • Choose whole grains instead of white bread.
   • Fiber-rich foods keep you at a healthy weight and prevent digestive problems such as constipation. Whole grains, vegetables, fruits and legumes are good sources of fiber.
   • Eat as many fruits and vegetables as possible.
   • Choose unsaturated "good" fats such as olive oil, canola oil and peanut oil.
6. Eat healthy snacks. Snacks can be very good for you during your pregnancy, even if your doctor requires you to lose some weight. Choose healthy, nutrient-dense snacks, not processed foods or desserts that are high in sugar and bad fats.
   • Make a banana smoothie or fruit sorbet instead of an ice cream or milkshake.
   • Nibble on some nuts or fruit in between meals.
   • Instead of white toast with fatty cheese, eat a whole grain cracker with some low-fat cheese.
   • Hard-boiled eggs, whole grain crackers, and yogurt are other good snacks.
   • Rather drink vegetable juice, mineral water with some fruit juice or a glass of skimmed milk or soy milk instead of soda with sugar.
7. Keep moving. Exercise is very important if you want to lose weight normally, and it also plays a role in a healthy weight when you are pregnant. A healthy pregnant woman should exercise at least 2.5 hours per week.
   • By exercising, you will suffer less from pregnancy ailments, you sleep better, you feel emotionally stronger and you have less chance of complications. You also lose weight more easily after your pregnancy.
   • Consult with your doctor if you are drawing up a new exercise plan. Stop exercising if you start to bleed or if your water breaks too soon.
   • Good forms of exercise include walking, swimming, dancing or cycling.
   • Avoid activities that could hit the stomach, such as kickboxing or basketball. Also, don't do things that could make you fall, such as horse riding. Diving can also be dangerous as air bubbles can get into your baby's blood.

Warnings

• Never try to lose weight on purpose when you are pregnant, especially without consulting your doctor.