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You should not lose weight during pregnancy but can avoid excess weight gain if you are overweight or obese. Every pregnant woman needs to gain weight during pregnancy, irrespective of their BMI.
Therefore, do not get misled by the internet promises of losing weight during pregnancy. Instead, talk to your doctor and follow their instructions. If your doctor agrees that you are gaining excess weight, then they may ask you to control it.
In the babies, there could be a risk of stillbirth or early birth (before 37 weeks). However, these risks are not unique to women who are overweight because they could occur in any pregnant woman.
The best approach to deal with excess weight gain is to have a concrete plan and focus on having a healthy lifestyle. If you are overweight or obese and your doctor recommends weight management, you may follow the below ways:
Know your weight needs
The amount of weight that you should gain during pregnancy depends on your pre-pregnancy BMI (body mass index). Before you decide to lose weight during pregnancy, it is good to know your threshold for pregnancy weight gain.
Eat frequent but small meals
This could help you manage your weight, whether you are pregnant or not. Eating frequent but small meals help you manage your portion size. This is especially useful during pregnancy when eating a full meal can make you feel sick.
Eat healthy food
Losing weight does not mean starving yourself; definitely not when you are pregnant. It means eating healthy. Here are some foods you should eat:
- Fresh fruits and vegetables
- Cereals and bread made with whole grains
- Low-fat milk and dairy products
You do not have to stop working out because you are pregnant. Working out is essential if you want to manage your pregnancy weight and prepare your body for the delivery.
But talk to your doctor or a trainer specialized in exercises for pregnant women, before you plan your workout regimen.