Can You Really Lose Weight While Pregnant? The Truth About Dieting and Pregnancy
Pregnancy weight gain comes with the territory when you’re expecting a baby. But what if you started your pregnancy already carrying extra pounds? Is it possible – or safe – to lose weight during those nine months? Can you lose weight while pregnant?Let’s separate myths from facts about dieting while pregnant.
Understand Why Weight Matters
Gaining a healthy amount of weight gives your growing baby enough nutrients and has been linked to better birth outcomes. The recommended weight gain range is:
• Underweight (BMI under 18.5) – 28-40 lbs
• Normal weight (BMI 18.5-24.9) – 25-35 lbs
• Overweight (BMI 25-29.9) – 15-25 lbs
• Obese (BMI over 30) – 11-20 lbs
However, gaining too much or too little weight increases risks like preterm birth, gestational diabetes, high blood pressure, delivery complications, and birth defects.
Prioritize Your Baby’s Health
The biggest concern with dieting or losing weight during pregnancy? Making sure your baby gets all the nutrients they need. Your body requires about 300 extra calories per day in the second and third trimesters to facilitate healthy growth. Restricting too many calories can deprive your baby of crucial vitamins, minerals, protein and healthy fats needed for proper development.
So You Should Just “Eat for Two,” Right?
This outdated myth about doubling your calorie intake for two people is a one-way ticket to unhealthy, excessive weight gain. While you do need some extra calories later in pregnancy, they come from nutrient-dense whole foods – notjunk food binges.Can you lose weight while pregnant? Quality matters just as much as quantity when you’re eating for two.
Talk to Your Doctor First
If you’re overweight or obese before getting pregnant, your doctor will carefully monitor your weight gain. Some medically indicate it’s OK for these higher-weight women to gain less by following a nutritious, moderated calorie diet. Can you lose weight while pregnant?But you should only attempt this under close supervision – never try to lose weight without your OB’s approval.
How to Safely Manage Weight Gain
Your doctor may give you the green light to maintain your pre-pregnancy weight without actively losing pounds. Switch your mindset from dieting to making wise choices:
• Focus on nutrient-rich whole foods like fruits, veggies, lean protein, whole grains and healthy fats like avocados, eggs, salmon and olive oil. These provide ample vitamins, minerals and energy.
• Limit empty calorie foods and drinks like fried items, baked goods, chips, soda and juices. These lack nutrients but pack on pounds quickly.
• Stay active with pregnancy-approved exercises like walking, swimming and prenatal yoga. This helps manage weight while boosting mood and combatting aches.
• Drink plenty of water. Proper hydration supports essential functions and prevents retaining excess fluid.
• Take prenatal vitamins to cover your increased nutrient needs. Look for products tailored to plant-based diets if vegan/vegetarian.
Don’t Cut More Than 300 Calories
If instructed to gain less than the typical amount, your doctor may advise trimming no more than 300 calories from your pre-pregnancy diet.Can you lose weight while pregnant? Never reduce calories below 1,800 daily, even if you were restricting more before conceiving. During pregnancy, at least 1,800 quality calories per day ensures proper nourishment for you and baby.
Monitor Your Weight Closely
Even if losing weight isn’t your goal, weigh yourself weekly while dressed in similar clothing at the same time of day. Your doctor will evaluate if you’re gaining too slowly, too quickly or just right based on your starting weight. Adjust your calorie and exercise levels accordingly based on their recommendations to keep your baby healthy.
Staying Active is Key
Maintaining an exercise routine offers many benefits beyond just weight management. It boosts mood, energy, and sleep while reducing pregnancy aches and constipation. Walking, swimming, prenatal yoga and strength training are all great options. Just take it easier on days you’re feeling fatigued, dehydrated or uncomfortable.
Avoid Low-Carb or Fad Diets
While limiting refined carbs is smart, very low-carb diets aren’t recommended during pregnancy. Complex carbs from whole grains, fruits, veggies and beans provide vital nutrients like folate and fiber. Without enough carbs, your body could burn fat instead of food for energy. This creates acidic byproducts that cross the placenta and possibly harm the fetus. Other fad diets are also off-limits since they restrict too many nutrient groups.
When Should Weight Loss Wait?
In many cases, patience is key – wait until after your baby arrives to pursue serious weight loss efforts. Here are a few instances when losing weight while pregnant is absolutely discouraged:
• You start pregnancy underweight with a BMI below 18.5. You need to gain a reasonable amount to support your baby’s growth.
• You’re carrying twins, triplets, etc. You’ll need to gain more weight to nourish all those little ones.
• You have severe morning sickness or hyperemesis gravidarum making it hard to keep anything down. Not gaining is better than losing here.
• You have conditions like preeclampsia, gestational diabetes or preterm labor risks where weight loss could negatively impact your health.
Postpartum Weight Loss is Possible
If you do gain more than the recommended amount or fail to lose any weight during pregnancy, don’t stress! Your body will be primed to safely shed those extra pounds through breastfeeding and gradually returning to a nutrient-dense, portion-controlled diet and regular exercise routine after giving birth. Losing just 1-2 lbs per week by creating a 500-1000 daily calorie deficit is reasonable.
The First Few Weeks are Hands-Off
In the first 4-6 weeks after delivery, weight loss shouldn’t be a priority. You need this time to heal and establish breastfeeding if desired. Focus on nourishing your body with nutrient-rich foods and staying hydrated as it recovers from the intense work of childbirth.
The Bottom Line on Weight Loss
For most pregnancies, especially those starting at a normal weight, weight loss should be avoided unless your doctor approves of very modest calorie reductions. Instead, prioritize eating a balanced, nutritious diet tailored to your unique needs. Stay active with safe prenatal exercises. This promotes a healthy pregnancy while setting you up for postpartum weight loss success.
While it’s natural to obsess over the numbers on the scale, remember weight is just one factor among many more important goals – like growing a thriving baby. If you do end up gaining more than planned, you’ll have plenty of opportunities to establish new lifestyle habits after your little one arrives.
At the end of your pregnancy journey, you’ll be holding your greatest reward of all – a precious new life that made every sacrifice worthwhile. So extend that same compassion to your hard-working body through this transformative experience. Focus on nourishing yourself and your baby with patience and self-care.
