How to Lose Weight While Pregnant?
Carrying a baby for 40 weeks in your womb is not a child’s play. During all this period, the baby depends on mother’s body. It’s the internal system of a mother that nourishes the baby and aids his growth. What if the body is not functioning the way it is supposed, for the well-being of the fetus? Being overweight is the common problem that might hinder the growth of the baby in a mother’s womb. Read on to know about how to lose weight while pregnant.
Is it Safe to Lose Weight During Pregnancy?
That’s the most common question that mothers ask us about weight loss during pregnancy. Of course, we do not recommend dieting or any weight management plan for the moms who have a healthy weight before and during pregnancy(they should avoid it). But obese and overweight women might face some serious weight dilemma after gaining that excess pregnancy weight. For all such women, it is inevitable to lose some weight(for them and also for their babies). But before following any weight loss plan, they must consult their doctors.
Note:Women who have a BMI over 30 are most recommended to follow some weight management plan. They must not gain more than 11 to 20 pounds during the whole period of pregnancy.
What if We Don’t?
How to lose weight while pregnant, especially when you are obese? Moms who have faith and confidence in themselves would surely opt for it. But there are many who never dare to put a halt on their abnormal dietary intake. If you still are confused with weight loss, here are a few critical conditions you might face during pregnancy.
- Delivery with a C-section
- Still birth
- Premature delivery
- Giving birth to large size babies
- High blood pressure that might affect other body organs particularly your kidneys.
- Type 2 diabetes in mother
- Baby born with a defective heart
- Clotting in woman’s body, especially in legs
- Sleep apnea
- Risk of infections in woman
How to Lose Weight While Pregnant?
Check out the best weight management plan for overweight women during pregnancy. Don’t forget to consult your doctor before opting for any of it.
1. Workout Plan
There is a common misconception that exercise may harm your baby’s growth. But that is not true. Rather moving your body is good for your pregnancy in the long run. Start it all with a 150 min work out weekly (30 minutes in a day). Being pregnant you must opt for moderate intensity exercises. The best low impact activities for pregnant women may include—walking, swimming, cycling, yoga, jogging, dancing and water aerobics. Once you feel to have an improved fitness level, you might increase the intensity level a ‘BIT’.
If any of these activities discomfort you in any way, stop it immediately and talk to your physician about it. Simply following this workout plan would help you in staying fit and losing those extra kilos.
2. Moves to Avoid
At the same time, it is essential to know about certain moves that might harm your pregnancy. These may include;
- Any move that involves lying flat on your back, particularly after 12th week of pregnancy
- Moves that cause dizziness
- Exercise that cause pain in any part of body
- Avoid working out in high temperature
- Don’t go for any moves that involve balance (skiing and biking)
- Avoid activities that involve leaping, bouncing and jarring
3. No Need of Special Diet Plan
When we talk of losing weight, the first thing that comes to mind is following a special diet plan. That is not a good idea for pregnant women (unless that is approved by your doctor). She should eat everything in small portions.
4. Healthy Dietary Intake
Prefer to have small and frequent meals in place of large meals at a time. This is the best way to avoid indigestion during pregnancy. Your diet should be enriched with all essential minerals and nutrients. Besides that, you must drink plenty of water to get rid of all the harmful toxins in your body. Check out the edibles enlisted below. You must have them for a healthy pregnancy.
- Whole grain bread, oats and cereals
- Fresh fruits and veggies
- Folate-enriched foods like spinach, beans and strawberries(folate decreases birth defects)
- Lean meats
- Fats, but only ‘good ones’, sources are peanut oil, olive oil and canola oil
- Your caloric intake must not cross 300 calories per day
- Low-fat dairy products
5. Foods to Avoid
To lose weight during pregnancy, there are certain foods to avoid. Check them out;
- Any edible item that contains unhealthy fats. These may include—margarine, mayonnaise, gravy, sauces and butter.
- All types of junk foods. Occasional intake is ok but avoid regular ingestion.
- Replacing your empty caloric foods like chips, drinks, cakes and cookies with real carb foods will not only help in losing weight, but your baby will also get all the required nutrients.
- Drinks and foods with corn syrup or sugar
- Stop using salt in homemade foods to avoid water retention in body.
- All the edibles with artificial sweeteners are a big NO!
6. Prenatal Vitamins
Prenatal vitamins are essential to fulfil the additional requirements of body during pregnancy. To get the best out of it, always take them with actual food.
7. Plan Earlier
Weight gain is a normal thing while pregnant. It normally happens during the final two months of pregnancy. To get a better control of it, you are advised to get assistance from your healthcare provider earlier. Research suggests that women who opted for doctor’s advice earlier i.e. within 7 to 21 weeks of pregnancy, were able to manage their weight in the final months.
Knowing how to lose weight while pregnant is not enough. Acting upon those tips is more important. But following the above-mentioned weight management plan, can really make it possible. The best advice in this regard is to address this issue with your doctor before conceiving. Losing weight before pregnancy would be far easier, without involving much risk.
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