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You might have a whole list of questions about losing weight while pregnant. And some of those questions may be, can I lose weight while pregnant, is it safe to lose weight while pregnant, how to lose fat while pregnant, how to lose belly fat while pregnant, and more.
In this blog post, I’m going to go over the truth about losing weight while pregnant and some healthy, fit pregnancy tips you can incorporate during pregnancy and after birth.
All About Losing Weight While Pregnant
Some of you might be wondering why in the world would women want to lose weight while pregnant. While others are dying to know the secret to losing weight while pregnant. And that’s because each woman is different.
The American College of Obstetricians and Gynecologists encourages women to reach a healthy weight before getting pregnant to decrease the risk of problems caused by obesity. And improve your overall health to a healthier pregnancy.
Expected Weight Gain
Here’s the thing. Not every woman is at a normal weight when starting their pregnancy journey. Depending on your weight at your first check-up, you’ll be placed in one of four categories: underweight (BMI less than 18.5), normal weight (BMI 19.5-24.9), overweight (BMI 25.0-29.9), or obese (BMI greater than or equal to 30.0).
Weight gain recommended for women pregnant with one baby who is considered underweight is 28 to 40 pounds. Women of normal weight should gain about 25 to 35 pounds, overweight 15 to 25 pounds, and obese 11 to 20 pounds.
Risks of Gaining Less or More Recommended Weight
Women who gain less than the recommended amount of weight during pregnancy are at risk for delivering a baby who is too small. Which could lead to bigger issues like having difficulty breastfeeding, increased risk for illness, and experiencing developmental delays.
And women who gain too much weight during pregnancy are associated with having a baby who is born too large leading to delivery complications, cesarean delivery, and obesity during childhood.
Losing Weight While Pregnant
To answer the following questions, can I lose weight while pregnant, is it safe to lose weight while pregnant. Intentional weight loss is not recommended during pregnancy.
Instead, a better alternative is delivered for those who are considered overweight or obese. Pregnancy weight loss means a reduced pregnancy weight gain.
Yes, drastic weight loss is not recommended during pregnancy. However, you don’t have to stop practicing healthy eating and exercise habits.
Fit Pregnancy Tips
Although you’re not going to want to lose weight while pregnant, you can implement these fit pregnancy tips. And that way you can create and set a healthy routine for postpartum weight loss.
1. Keep moving
It can be super easy to be stagnant during pregnancy. But I promise, giving into those aches and discomfort by constantly laying down and not wanting to do anything will not help you on your journey to a healthy pregnancy.
Stay moving whether it’s going for a walk or light jog. And reap the benefits of feeling more refreshed mentally and physically.
2. Get plenty of sleep
Sleep is especially important during pregnancy because your body is working extra hard to grow a healthy baby. Getting adequate sleep will also help you make better decisions such as food choices and opting to exercise.
3. Practice portion control
I know, pregnancy hormones can make it super difficult to keep to one plate of food. Or one bowl of ice cream. But try your best to practice portion control and break up your meals into smaller portions so you’re less likely to overeat.
4. Examine your diet
Your cravings can actually tell you something. You might be craving chocolate but chocolate isn’t exactly what your body needs. Instead craving chocolate might mean your body is signaling that it needs magnesium.
Check out this post about cravings vs what nutrients your body is lacking and healthier foods you can eat to replace your cravings.
5. Limit sugar
This is a no-brainer. Sugar is the devil and I am a victim of it. But sugar is so much more than just extra and unnecessary calories.
It changes the hormones and biochemistry in your body when consumed in excess by causing you to be more insulin resistant. Being insulin resistant means you’re at a higher risk of type 2 diabetes.
6. Drink plenty of water
Water is a natural appetite suppressant and metabolism booster. And during pregnancy, it is recommended you drink at least 8 to 12 glasses of water to help aid in digestion, help form the amniotic fluid around the baby, and help nutrients circulate in the body.
Always stretch before exercising especially when you’re pregnant. Even if it’s just a 30-minute walk around the neighborhood can benefit your body and pregnancy.
8. Mind over matter
Sometimes you have to be stronger than your mind. And have that willpower to get up and get moving, eat healthier, make healthier choices, and put your health before your own cravings and lack of motivation.
The answer to losing weight while pregnant might not be what you were wanting to hear (or maybe it was). However, you can always begin implementing healthy eating and exercise habits for a healthier lifestyle during and after your pregnancy. I hope you enjoyed my fit pregnancy tips!