losing weight while pregnant
Loosing Weight While Pregnant
Losing some weight during pregnancy could be possible and even beneficial for a few women who are extremely overweight or obese (have a BMI over 30). Losing weight, on the opposite hand, isn’t appropriate for pregnant women who were at a healthy weight before pregnancy.
If you are overweight when you get pregnant, you are at greater risk for complications. According to the National Institutes of Health, your weight also makes it more likely that you will have a hard delivery and need a cesarean section (C-section). For those reasons, you’ll consider losing weight while pregnant if your body mass index is just too high. Yet weight loss during pregnancy should be treated with caution. In fact, in many cases, pregnancy weight loss may very well mean reduced pregnancy weight gain. losing weight while pregnant
Losing weight before you become pregnant is that the best thanks to decrease the danger of problems caused by obesity. Losing even a small amount of weight (5 to 7 percent of your current weight) can improve your overall health and pave the way for a healthier pregnancy.
But what if you get pregnant unexpectedly and your body mass index falls into the overweight or obese categories? Or what if you are following a healthy diet and exercise program for weight loss and you get pregnant before you reach your goal?
According to Dr. Julie Rhee, if you’re overweight or obese, there’s no got to discontinue a healthy diet and exercise program once you get pregnant. Dr. Rhee is a reproductive endocrinologist and infertility specialist and Director of the Preimplantation Genetic Screening Program at Vios Fertility Institute in St. Louis. She is double board-certified in Obstetrics and Gynecology as well as Reproductive Endocrinology and Infertility (REI).
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“Drastic weight loss during pregnancy can be prevented but a healthy diet of exercise and portion control is also started during pregnancy with well-balanced meals,” she says. She adds a couple of cautions, however, for weight loss during pregnancy. losing weight while pregnant
Is a Diet Safe for Pregnancy Weight Loss?
“Dieting during pregnancy can be difficult to assess as it is important to eat a balanced diet while pregnant; says “Dr Rhee”. But she adds that if you are dieting by watching portion control, which will be a healthy practice to continue in pregnancy. She also stresses that if you are on medications or supplements to aid weight loss, you should speak to your health care provider to make sure that they are safe during pregnancy.
Lastly, Dr. Rhee advises that diets in which one eliminates certain food groups altogether should be avoided.
Can you reduce while pregnant if you exercise?
You’ll gain less fat weight during your pregnancy if you still exercise (assuming you exercised before becoming pregnant). But don’t expect or attempt to reduce by exercising while you’re pregnant. For most women, the goal is to take care of their fitness level throughout pregnancy.
Can you lose weight by walking while pregnant?
Walking during pregnancy: Reduces the danger of complications during pregnancy and delivery. Studies show that ladies who exercise regularly have a lower risk of developing gestational diabetes or having unplanned cesarean sections. Helps you burn calories so you keep your weight in check.
Why Losing Weight While Pregnant?
Weight loss during pregnancy could also be unnerving for brand spanking new moms who skills important extra pounds are often so as to stay baby healthy and happy. But here’s why are you able to reduce while you’re pregnant and why it’s perfectly safe. losing weight while pregnant
Weight Loss in the First Trimester
As many as 80 percent of moms-to-be experience some form of pregnancy nausea, which can make keeping even the blandest food down a real challenge — resulting in some looser-fitting jeans these days. Be assured that losing a few pounds at this stage has no impact on your baby’s development. And to put things in perspective, you’re not supposed to be gaining that much weight yet anyway! Normal-weight women shouldn’t gain more than two to four pounds — total — in the entire first trimester. By week 14 approximately , your nausea should subside and your appetite will likely return with a vengeance. At now , the bulk of girls who lost weight early quickly regain it — then some.
The only time weight loss is an concern if it becomes important, like more than 10 per cent of your total body weight — for example, a 150-pound woman falling to less than 135 pounds.. If this happens, your doctor will likely prescribe medication to ease your morning sickness so you can eat again and start gain.
losing weight while pregnant
Weight Loss Through Week 40
No need for a new maternity wardrobe? Don’t worry. Plus-size women may not gain as much weight during pregnancy as normal-weight or underweight moms-to-be — and this is totally fine and should have no impact on your baby’s development. We’ve seen larger women gain as little just five pounds, or in some cases, even reduce , while they’re expecting. Here’s why:
During pregnancy, little or no of the load you gain goes to the particular growth of your baby. Most is used to build up fat stores so you have energy for the challenges that lie ahead (i.e., childbirth and nursing). If you already have enough stored, you won’t pack on as many pounds as women who need to gain more.
Safe Ways To Manage Weight When Pregnant
The best approach to deal with excess weight gain is to have a concrete plan and focus on having a healthy lifestyle. If you are overweight or obese and your doctor recommends weight management, you may follow the below ways:
- Know your weight needs
The amount of weight that you should gain during pregnancy depends on your pre-pregnancy BMI (body mass index). Before you opt to reduce during pregnancy, it’s good to understand your threshold for pregnancy weight gain. The below chart helps you know how much weight you can gain (2):
Pregnancy weight group Body mass index Recommended weight gain range for complete.
Underweight Less than 18.5 28-40lb (13-18kg)
Normal 18.5-24.9 25-35lb (11-15kg)
Overweight 25-29.9 15-25lb (6.8-11kg)
Obese 30 and above 11-20lb (5-9kg)
Source: Institute of Medicine/ ACOG
According to ACOG, women who are overweight or obese can gain lesser weight than that recommended as long as the baby is growing fine.
- Understand your calorie requirement
As mentioned within the above table, all pregnant women don’t got to gain an equivalent amount of weight. So, you need to know your calorie requirements. Your calorie requirement increases in the second and third trimester.
For women with normal weight, the average caloric intake should increase by around 300kcal/ day during pregnancy. However, it varies depending on your BMI among other things. Therefore, talk to your doctor to understand your specific needs (4).losing weight while pregnant
Don’t follow low-calorie diets or rigorous weight loss regimes like intermittent fasting.
- Eat frequent but small meals
This could help you manage your weight, whether you are pregnant or not. Managing your portion size helps you consume regular yet small meals. This is especially useful during pregnancy when eating a full meal can cause you to feel sick. Experts advise eating three not-too-big main meals and two to three smaller meals per day (5).
- Eat healthy food
Losing weight doesn’t mean starving yourself; definitely not once you are pregnant. It means eating healthy. Here are some foods you should eat:
- Fresh fruits and vegetables
- Cereals and bread made with whole grains
- Low-fat milk and dairy products
- Foods rich in folate, such as strawberries, spinach, and beans
- Unsaturated “good” fats like olive oil, canola oil, and peanut oil
And then you need to avoid some foods, including:
- Food laced with artificial sweeteners
- Aliments and beverages containing sugar or corn syrup
- Junk food like chips, candy, cake, cookies, and ice cream. It’s okay to cheat once in a while, just don’t make it a habit
- Salt causes water retention in the body. So, have it in moderation
- Unhealthy fats like margarine, butter, gravy, sauces, mayonnaise, and salad dressings
- Do not eat for two
Pregnancy does not mean you have to eat for two. In fact you do not have to eat for two but eat healthy food. Besides calories and proteins in the required amounts, the body also needs nutrients such as folic acid, vitamin B12, and calcium.
Nuts provide protein while milk and cereals supply the additional calories. Eggs and yogurt are an excellent source of protein, calcium, and vitamin D . Spinach is high in vitamin Bc and will be included in your everyday diet. Red meat provides iron.
- Exercise
You do not have to stop working out because you are pregnant. Working out is important if you want to manage your pregnancy weight (3) and prepare your body for the delivery.
But talk to your doctor or a trainer specialized in exercises for pregnant women, before you plan your workout regimen. You may have around 30 minutes of exercise four to five times a day. You may try exercises such as:
- Yoga
- Walking
- Swimming
- Dancing
- Cycling
Do not take up exercises that are taxing. Avoid exercises if you experience any of the following (6):
- Vaginal bleeding
- Dizziness
- Headache
- Chest pain
- Muscle weakness
- Amniotic fluid leakage
- Have a medical condition (such as threatened miscarriage, incompetent os, placenta previa or high blood pressure) for which the doctor has specifically advised to avoid exercises
- Carry your lunch to work
This way you can avoid eating outside food or junk food. Also, you can limit the quantity of the food you take. Preparing your lunch gives you the freedom to add all the veggies and fruits you want, and avoid the ingredients that may cause unnecessary weight gain. losing weight while pregnant
Accept The Changes
Respecting your body also means accepting what it’s . Gaining weight is normal during pregnancy and, in fact, is important for your baby’s health. Just make sure your weight gain is within the limits set by your doctor. Do not resort to any crash diets or take other unhealthy short-cuts to lose weight during pregnancy because that will have an impact on your baby.
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