It is not uncommon to want to lose weight and move towards a balanced diet. However, losing weight during pregnancy could prove harmful if not done properly. A few recommendations should, therefore, be followed to lose weight during pregnancy and not endanger your health or that of your baby.
Which women can lose weight during pregnancy?
First of all, if you want to lose weight while pregnant, it is imperative to start by seeking the advice of a doctor and a gynecologist. It is also possible to consult a dietitian for additional help. Professionals can then refer to the person who wants to lose weight and give some advice.
In any case, it is recommended for a pregnant woman who wants to lose weight to undertake a gradual rather than abrupt weight loss. In particular, pregnant women who can lose weight are those who are overweight and have a BMI greater than 30 (click here to calculate your Body Mass Index). Besides, for some women, being overweight during pregnancy can have harmful consequences. Indeed, excess weight can lead to premature birth, cesarean delivery, gestational diabetes and sleep apnea. Be careful, this will not necessarily be the case for all women. Nevertheless, it is still important to consider your BMI and consult a doctor when you want to lose weight during pregnancy.
For a pregnant woman with a BMI in the normal range, it is not necessary to lose weight. Too much weight loss for a person with a normal corpulence could be harmful not only to the health of the pregnant woman but also to that of the baby
What diet should a pregnant woman eat?
It is important to know that being pregnant is not a reason to eat twice as much or beyond your appetite. If you want to lose weight during pregnancy, it is important to eat the right amount of food to receive the nutritional intake necessary for good health. It is therefore important not to overindulge in portion sizes and to slightly reduce the amount of food eaten. Putting a little less food on your plate, while allowing yourself the necessary amount to satisfy your appetite, will help you lose weight.
On the other hand, it is strongly recommended to favor foods with qualitative nutritional characteristics. Indeed, give preference to good fats, vegetables, and fruit. However, be careful not to eat only vegetables or fruit! The intake of starchy foods and proteins is particularly important during pregnancy. You should also not set aside food that you find difficult to be at the table without, such as bread. On the other hand, eliminating or reducing anything too fatty and too sweet, such as anything found in fast-food restaurants in general, is undeniably beneficial. These foods do not provide anything interesting from a nutritional point of view and are, on the contrary, very harmful to health. Finally, it is advisable to drink plenty of water. A dietitian will be able to create a personalized program for you.
Be careful not to be nutritionally deficient
The danger of losing weight while pregnant is based on the nutritional deficiencies it can generate for the pregnant woman and her baby. To avoid this, do not follow a strict diet but opt for a balanced diet. More specifically, weight loss is based on readjusting one’s diet by following the recommendations while coordinating them with one’s desires. It is indeed important not to completely avoid the types of foods that are difficult to do without at the moment so that the rehabilitation is gradual. An abrupt change in diet can lead to deficiencies.
Furthermore, it seems important to note that the quantities needed are not the same during pregnancy. Indeed, they must be more generous in order not to fall into nutritional deficiency. More specifically, during the first 6 months of pregnancy, a pregnant woman must consume 2000 calories per day on average. On the other hand, during the last 3 months, 2200 calories per day are required. Thus, by consuming the necessary amount of calories every day, through a varied diet, nutritional deficiencies are avoided.
Choose an adapted sport during your pregnancy
Exercising during pregnancy is not forbidden, on the contrary, unless your doctor says otherwise. Physical activity is strongly recommended to keep fit and lose weight. However, it is important to adapt the sport to your situation and not to opt for sports that are too abrupt. In particular, there are specific sports for pregnant women. These physical activities are gentle and of moderate intensity.
Among these sports, we find, for example, walking. If you particularly like water, swimming can be a great way to do it. Yoga is also very beneficial, especially if you want to combine physical activity and relaxation. In any case, not making intense efforts and going at your own pace is essential. To lose weight during pregnancy, ask a sports coach for advice. You can also sign up for classes for pregnant women around your home.
Also read: 7 simple tips for losing your belly after childbirth