Content

• Steps
• Method 1 of 2: Security Measures
• Method 2 of 2: How to stay healthy
• Warnings

Losing weight during pregnancy is usually not recommended by doctors; even obese and overweight women are always advised to gain weight during pregnancy. However, there are certain points you need to pay attention to in order not to gain unnecessary weight during pregnancy. Here's what you need to know.

Steps

Method 1 of 2: Security Measures

1. 1 Do not try to diet while pregnant. Never try to lose weight during pregnancy unless your doctor tells you to. Don't go on a diet after learning that you are pregnant. In fact, all women are advised to gain weight during pregnancy.
   • Obese women should gain between 5 and 9 kg.
   • Overweight women should gain between 7 and 11 kg.
   • Normal weight women should gain between 11 and 16 kg.
   • Underweight women should gain between 13 and 18 kg.
   • Diet during pregnancy can deprive your baby of essential calories, vitamins, and minerals.
2. 2 Know when your weight may decrease. Know when your weight may decrease.Although weight loss is not recommended during pregnancy, weight loss during the first trimester is fairly normal for many women.
   • Many women in the first trimester experience nausea and vomiting, the so-called toxicosis of pregnant women. Toxicosis is most severe in the first trimester and can make normal food intake difficult. There is no need to worry about a little weight loss, especially if you are overweight, as your baby will be able to extract the necessary calories from your fat storage.
3. 3 Talk to your doctor or dietitian. If you think you have enough reason to worry about your weight, talk to your doctor or dietitian who specializes in pregnancy about how to properly manage your weight so as not to harm yourself or your baby. Never go on a special diet without discussing it with your doctor.
   • You should also see your doctor if you have severe vomiting and if you lose a lot of weight even in the first trimester.

Method 2 of 2: How to stay healthy

1. 1 Understand how many calories you need. Women who were of normal weight before pregnancy need an average of 300 additional calories per day during the second and third trimesters.
   • Normal weight women should consume between 1900 and 2500 calories per day.
   • Eating more calories can lead to weight gain.
   • If you were underweight or overweight before pregnancy, or if you were obese, discuss your calorie needs with your doctor. These needs are different for each person. Even if there are some special circumstances that will require weight loss during pregnancy, it is possible that you still need to either keep the same or increase the number of calories you consume.
   • You should also discuss your calorie needs with your doctor if you have multiple pregnancies. You will most likely need to consume even more calories if you are pregnant with more than one child.
2. 2 Avoid eating empty calories and unhealthy foods. Empty calories will lead to excess weight gain, but will not provide your baby with the nutrients it needs. Avoiding empty calories is very important for maintaining a healthy weight during pregnancy.
   • Avoid foods with added sugar and solid fats. They are found in high amounts in sodas, desserts, fatty dairy products such as cheese or whole milk, and fatty cuts of meat.
   • Choose low-calorie, low-fat, and sugar-free foods whenever possible.
   • Also, avoid caffeine, alcohol, raw seafood, and potential sources of bacteria.
3. 3 Take prenatal vitamins. During pregnancy, your body needs additional nutrients. Prenatal vitamins can help you get these nutrients without consuming more calories than is absolutely necessary.
   • Never consider vitamins as a substitute for real food, even if your doctor has told you that weight loss is okay for you. Dietary supplements are most easily absorbed by the body when taken with food, and vitamins are best absorbed by the body directly from food rather than vitamins.
   • Folic acid is one of the most important vitamins during pregnancy. It significantly reduces the risk of developing neural tube defects.
   • Vitamins containing iron, calcium and omega-3 fatty acids also help maintain essential body functions and help the healthy development of the baby.
   • Avoid supplements high in vitamins A, D, E, or K.
4. 4 Eat small meals often. Lots of small meals a day instead of three large meals is a tactic that many nutritionists recommend to control the amount of food eaten.This method will also help during pregnancy.
   • Food aversion, nausea, heartburn, and indigestion often prevent a pregnant woman from eating her entire serving. Small servings (5-6 servings per day) can help digestion and ease the overall situation. This will become especially true as the child grows and squeezes your digestive system organs.
5. 5 Maintain a healthy diet rich in vitamins for pregnant women. Pay special attention to foods that contain folic acid, as well as foods that are high in protein, healthy fats, carbohydrates, and fiber.
   • Folate-rich foods include orange juice, strawberries, spinach, broccoli, beans, and folate-fortified breads and cereals.
   • Start your day with a rich breakfast. This will help you feel good all day long.
   • Choose whole grain carbohydrate sources over the processed grains that make white bread.
   • High-fiber foods can help maintain a healthy weight and prevent digestive problems such as constipation. Whole grains, vegetables, and beans are generally high in fiber.
   • Remember to eat enough fruits and vegetables.
   • Choose unsaturated “good” fats such as olive oil, canola oil, and peanut butter.
6. 6 Choose healthy foods for snacking. Even if your doctor recommends that you gain or lose some weight during pregnancy, you can choose healthy foods to snack on. Choose healthy foods over processed foods and desserts that are high in sugar and milk fat.
   • Instead of ice cream and a shake, opt for a banana smoothie or fat-free frozen fruit sorbet.
   • You can eat nuts and fruits in between meals.
   • Instead of white crackers and fatty cheeses, opt for whole grain crackers with a little low-fat cheese.
   • Hard boiled eggs, whole grain toast, and plain yogurt are other snack options you can choose from.
   • Instead of sugary drinks, choose low sodium vegetable juices, soda with a little fruit juice, or flavored skim milk or soy milk.
7. 7 Get some light exercise. Exercise is an important part of losing weight when you are not pregnant, but it also plays an important role in maintaining a healthy weight during pregnancy. Healthy pregnant women should engage in moderate aerobic exercise for at least 2 hours and 30 minutes each week.
   • Exercise also reduces pregnancy-related pain, improves sleep, regulates emotional health, and reduces the risk of complications. They can also help you lose weight after childbirth.
   • Talk to your doctor before starting any physical activity. Stop exercising immediately if you experience vaginal bleeding or premature drainage of water.
   • Moderate walking, swimming, dancing, and cycling are good exercise options.
   • Avoid strenuous activity that could kick you in the stomach, such as kickboxing or basketball. Also, avoid loads with an increased risk of falling, such as horse riding. Do not go underwater diving as it can cause gas bubbles to build up in your child's blood.

Warnings

• Never try to purposefully lose weight during pregnancy, especially if it has not been explicitly advised by your doctor.