7 Safest Ways to Lose Weight During Pregnancy
7 Safest Ways to Lose Weight During Pregnancy
Gaining weight during pregnancy is normal and healthy. In the event that you’re overweight and become pregnant, you need to talk to your doctor for professional advice on whether you need to lose the extra pounds or maintain your weight during pregnancy. Your body and your unborn baby have specific nutritional requirements that ought to be met. If you choose to diet, you risk nutritional deficiencies to both yourself and the fetus. Consult your doctor about your weight before and after getting pregnant in order to develop a healthy eating and exercise program that will serve you both during and after your pregnancy.
Ways You Can Lose Weight During Pregnancy
Below we look at some of the safest ways you can use to shed off the extra pounds when pregnant. Please note that calorie intake during pregnancy vary depending on one’s weight and medical condition.
Cut Down on Calories
Weight gain results from eating more calories than your body burn off. Therefore, if you wish to lose weight during pregnancy you need to reduce your daily calorie intake. Considering the fact that pregnant women need at least 1,700 calories per day, cutting off the excess calories will help you lose weight. For instance, if you wish to lose 1 pound per week, you will need to reduce your calorie intake by 3,500. This means if you often take 2,500 calories a day, reducing it to 2,000 calories and maintaining the new intake amount for a week will help you lose approximately 1 pound.
Exercise 30 Minutes Daily It’s okay to be wary of some exercises being harmful during pregnancy. However, there are many simple and safe exercises that you can still do. Doing these exercises will not only help you lose weight, but also reduce birth defects and ease some of the pains and aches experienced during pregnancy. It’s highly recommended to avoid having exercise sessions lasting more than 30 minutes, especially in the 3rd trimester. It’s also advisable to break the 30-minute exercise session into blocks, such as 10-minute segments throughout the day. In the early months you can still do exercises for up to 60 minutes or even more, but as pregnancy develops you need to be more careful and reduce the intensity of the exercises. Some of the best and safest exercises to do while pregnant include;
You should avoid exercises that rely heavily on balance such as skiing or skating, exercises performed in the heat, exercises that cause pain or abdominal discomfort, those that make you dizzy as well as those done on your back (after the 12th week of pregnancy).
Take Prenatal Vitamins with Folic Acid
Your doctor will always prescribe prenatal vitamins to you. Since your body needs extra nutrition during pregnancy, taking prenatal vitamins while keeping your calorie intake on check will help you lose weight without compromising the nutritional values your body needs. As you take the vitamins, add leafy greens such as spinach, citrus fruits such as oranges, cereals, pastas and beans to get enough folic acid. According to American Pregnancy Association, taking folic acid during pregnancy helps prevent birth defects.
Eat Frequent But Small Meals
Eating frequent but small meals helps you manage your portion size pretty well, whether pregnant or not. Adopting this meal plan ensures your body gets sufficient nutrient at the right proportion, as well as giving the body ample time for proper digestion and metabolism
Eat Healthy Food
The best way to lay down the perfect foundation for weight loss during pregnancy is by eating healthy food. Rule 101 during pregnancy is: Avoid Skipping Meals even when aiming to lose weight. You can add the following to your meal plan;
Fresh fruits and vegetables
Low-fat milk and dairy products
Cereals and bread made with whole grains Unsaturated fats such as canola oil, peanut oil and olive oil
Foods rich in folate such as spinach, beans and strawberries There’s a long list of foods to avoid if you wish to lose weight during pregnancy.Some of them include food laced with artificial sweeteners ,unhealthy fats such as margarine, gravy, sauces, butter, mayonnaise and salad dressings, food and drinks containing sugar or corn syrup, junk foods such as chips, cakes, candy, cookies and ice cream. You should also avoid adding salt to already cooked food because salt causes water retention in the body.
Know How Much Weight You Need to Gain
One fact during pregnancy is that you will gain weight no matter what you do, especially during the 3rd trimester when the baby’s growth is pretty fast. The best way to manage your weight at such a point is by knowing how much weight you need to gain to avoid being obese. Based on the recommendations from the National Institute of Diabetes and Digestive and Kidney Diseases, the following should act as a guide to your weight loss management; Obese (BMI of 30 or more): gain 11 to 20 pounds
BMI between 25 and 29.9: 15 to 25 pounds
Normal weight (18.5 to 24.9 BMI): gain 25 and 35 pounds
This will ensure you do not get obese as a result of pregnancy.
Address Weight Concerns Early
Most weight gain during pregnancy happen in the 2nd and 3rd trimesters. The baby’s growth is rapid in the last two months of the pregnancy, and controlling your weight might be a challenge. However, based on a research published in the journal Obesity, pregnant women who sought advice between the 7th and 21st weeks of pregnancy were less likely to gain weight during the 3rd trimester. This means early planning will help you manage your weight better during pregnancy. Therefore, if you intend to lose weight during pregnancy, another advice would be to seek help from your doctor and plan early. Your doctor can refer you to a dietician who can give you better advice on weight loss management tips during pregnancy.
As you aim to lose a few pounds during your pregnancy, it’s advisable to make sure you get enough nutrients and minerals for a healthy fetus. Do not overemphasize on losing weight at the expense of your health and that of your unborn baby.