How To Lose Belly Fat During Pregnancy – 8 Safe Tips For Moms

Pregnancy is a delicate period for most women. It is a time when your body goes through significant changes to support the growth and development of the fetus. Some of these changes can be worrying.

One of such worries is weight gain. Gaining weight is normal during pregnancy. However, there is such a thing as being overweight while pregnant. Hence the question, “How to lose belly fat during pregnancy?”

And it is not only belly fat; excessive weight gain during pregnancy can affect pregnancy complications like high blood pressure, preeclampsia, and gestational diabetes. It can also cause preterm labor. Here, we will see how you can manage your weight gain and avoid unwanted belly fat while pregnant.

8 Safe Ways To Lose Belly Fat During Pregnancy For Moms

While it’s perfectly normal for your body to accumulate extra weight, especially around the belly area — too much is unhealthy. So, while pregnant, you should focus on maintaining a healthy lifestyle and supporting your well-being and that of your baby.

Address Weight Issues Early

The first way to lose weight is to understand and how weight gain progresses alongside pregnancy. Your weight before pregnancy affects how much weight you gain as you go. The more you weigh, the higher your chances of having complications along the way. According to the Centers for Disease Control,^[1] this table shows healthy pregnancy gain based on your body mass index and will help you avoid excessive weight gain.

BMI	Pregnancy weight gain (pounds)
Underweight (<18.5)	28-40
Normal weight (18.5-24.9)	25-35
Overweight (25.0-29.9)	15-25
Obesity >30	11-20

If you gain more than the recommended weight gain for your BMI, it means you might be putting yourself at risk for complications. If you are overweight, consult a registered dietitian to tailor caloric requirements and a healthy exercise program to fit your needs to ensure the best possible outcome for you and your baby.

Cut Down Calories

Calories are the bedrock of weight gain. Eating more calories than you burn is the primary reason for gaining weight.

 As in the chart above, you want to slow the weight gain down and base your total gain on your beginning BMI. Here are some tips for cutting back on calories so you aren’t overeating:

• Portion control: Use smaller plates to help control portion sizes. This can trick your brain into feeling satisfied with less food.
• Eat mindfully: Pay attention to your food while eating. When you do, you can recognize when you’re full and need to stop. This actively prevents overeating.
• Choose low-calorie alternatives: Opt for lower-calorie versions, such as low-fat dairy products, lean meats, and whole-grain options. A great way to do this is by checking the nutritional label on the food.
• Eat more vegetables and fruits: They are generally low in calories and high in vital nutrients, fiber, and water content, which can help you feel full.
• Limit sugary drinks: Reduce sugary beverages like soda, energy drinks, and fruit juices. These can contribute to excessive calories and inadequate nutrients.^[2]

Do Not Eat For Two

A common myth about pregnancy is that mothers eat for two. While there is an increase in calorie requirements during the second and third trimesters of pregnancy, this increase is not as dramatic as the eating for two myth suggests.

So, instead of eating more,^[3] it is better to prioritize nutrient-dense foods that provide essential vitamins and minerals.  Folate, iron, calcium, and various vitamins are crucial in fetal development and maternal health.^[4] You can maintain a healthy weight by focusing on nutrient-dense foods without consuming unnecessary calories and unhealthy fats.

Calorie needs do not increase during the first trimester;^[5] they increase by approximately 320 calories in the second trimester and about 430 calories in the third trimester based on starting with a healthy BMI pre-pregnancy. Consult a registered dietitian for caloric goals if you are starting pregnancy in an obese BMI range or have gestational diabetes for personalized guidance.

Eat Healthy Meals

We have spoken about calories and the importance of eating the right quantity. However, there is more to it than just reducing caloric intake. Eating healthy meals,^[6] avoiding too much fat, and emphasizing lean proteins and fiber during pregnancy are essential to ensure that you and your baby receive the necessary nutrients for proper growth and development.

Here are some components of a healthy diet for pregnant women averaging about 2,000-2,400 calories per day according to the Dietary Guidelines for Americans:^[5]

• Fruits and Vegetables: These guidelines recommend that the average pregnant adult consume approximately four and one-half to five servings of fruit and vegetables daily.
• Whole Grains: Choose about six to eight servings of whole grains such as brown rice, quinoa, whole wheat pasta, and oats. These provide essential nutrients, fiber, and healthy options for a safe and optimal weight gain for your pregnancy.
• Lean Proteins: Include five and one-half to six and one-half servings of lean protein like poultry, lean beef, fish, tofu, beans, and lentils. Protein is crucial for the baby’s growth and development.
• Dairy or Dairy Alternatives: Ensure you get enough calcium and vitamin D by consuming three servings of fortified dairy products like milk, yogurt, and cheese or fortified dairy alternatives.
• Healthy Fats: Add 27-31 grams of healthy fats, such as avocados, nuts, seeds, fatty fish like salmon, and olive oil, into your diet. These provide essential omega-3 fatty acids important for the baby’s brain and eye development.
• Iron-rich Foods: Iron is essential for preventing anemia during pregnancy. Include iron-rich foods like lean meats, fortified cereals, spinach, and legumes. A total of 27 mg of iron/day is required during pregnancy.
• Folate and Folic Acid: Folate is critical for preventing birth defects. Foods rich in folate include leafy greens, citrus fruits, beans, and fortified cereals. You can also use prenatal vitamins containing folic acid. A total of 600 mcg/day is required^[5] per trimester.

Drink Enough Water 

Drinking water is important for health during pregnancy. Proper hydration is essential for the functioning of your body’s various systems. For example, water also serves as a detox, flushing out toxins in the body. Water also has benefits for preventing unwanted fluid retention^[7] in the belly. You should strive for eight to twelve cups of fluid daily^[8] during pregnancy.

Manage Your Cravings 

Pregnant women are known for their cravings. These cravings contribute to excess weight gain and may include items like ice cream, pizza, or any other snacks. While there isn’t one specific cause for pregnancy cravings, hormonal changes, nutritional needs, and psychological factors may contribute.

Cravings can lead to an unhealthy diet and unwanted weight gain during pregnancy. So, it is best to cut unhealthy junk food out.

Get Adequate Exercise

While we have outlined lifestyle changes, an exercise routine is essential to preventing excess calories from piling on pounds where you don’t want them. Some safe and beneficial exercise programs^[9] for pregnant women include:

• Walking.
• Yoga classes.
• Swimming and water aerobics.
• Stationary cycling. 
• Pelvic floor exercises (Kegels). 
• Stretching.

Get Enough Sleep

Lastly, getting enough sleep is crucial when managing your weight.  Aim for 7-9 hours of quality sleep per night,^[10] as recommended for most adults. Also, establish a consistent sleep schedule by going to bed and waking up at the same time each day.

Can You Lose Weight While Pregnant?

No, you should not lose weight while pregnant. Despite the risks for a large-for-gestational-age infant, weight loss should not be attempted^[11] in obese pregnant women. Weight control is recommended before pregnancy^[12] and significantly influences pregnancy outcome.

How To Know If You’re Overweight & Need To Lose Fat During Pregnancy?

Do you want to know if you are overweight? Determining whether you need to lose fat is quite simple. First, calculate your pre-pregnancy BMI. Body Mass Index^[13] is commonly used to estimate whether you’re underweight, normal weight, overweight, or obese. The BMI classifications are in the table at the beginning of the article and should be used as a guide to prevent excess weight gain.

If your BMI exceeds 25, you may need to lose body fat. Regardless of your BMI, the emphasis should be on eating a balanced diet during pregnancy — monitoring your rate of weight gain and striving to gain muscle and tissue for pregnancy, not excess fat. Nutrient-dense foods and appropriate portions are essential to support your health and the baby’s development.

Risks Of Being Obese While Pregnant

Being classified as overweight or obese before pregnancy increases the risk of various health complications for both the mother and the baby. Some potential risks include:

• Gestational Diabetes: This is a temporary form of diabetes occurring during the second or third trimesters of pregnancy. Here the blood sugar rises higher than normal, but resolves after delivery. It can lead to complications for the mother and the baby if not properly managed and increases the mom’s risk for the development of type 2 diabetes later on. 
• Hypertension: Obesity can increase the risk of high blood pressure during pregnancy (gestational hypertension or preeclampsia), which can have serious consequences for both the mother and baby, including premature birth and low birth weight.
• Preterm Birth: Obesity is associated with an increased risk of preterm birth,^[14] leading to health problems for the baby.
• Macrosomia (Large Baby): Overweight or obese women may be at a higher risk of giving birth to larger babies, which can increase the likelihood of birth injuries and complications during delivery.

Light Exercises To Lose Belly Fat During Pregnancy

Here are some light exercises to lose belly fat during pregnancy:

• Brisk walking: Perhaps one of the safest workouts for pregnant women; walking is a simple and effective way to start burning calories and losing belly fat. Aim for at least 30 minutes of brisk walking most days of the week.
• Swimming and water aerobics: Swimming is an excellent choice because it provides buoyancy and supports your weight, reducing the risk of strain on your joints.
• Prenatal yoga: Prenatal yoga classes are tailored to the needs of pregnant women. Yoga can help with flexibility, balance, and relaxation. Avoid strenuous poses that involve lying flat on your back or intense abdominal twists.
• Prenatal Pilates: Prenatal Pilates classes focus on strengthening the core muscles and losing lower belly fat. It can also reduce back pain.

The Bottom Line

Pregnancy is a time of significant change and growth for both mother and baby. While gaining weight during pregnancy is normal and expected, it’s important to maintain a healthy weight gain throughout pregnancy to ensure the well-being of both you and your little one. We’ve outlined eight safe ways to help you manage your weight and lose belly fat during pregnancy.

Remember, your healthcare provider is your best resource for personalized guidance during pregnancy. Always consult with them before making significant dietary or exercise changes, and follow their recommendations to ensure a safe and healthy pregnancy journey.