How To Lose Weight While Pregnant: 10 Tips For Managing Weight In 2024

Weight gain^[1] during pregnancy occurs as you consume more food. However, it’s important to maintain healthy weight gain during the pregnancy. Excess weight can cause complications for both mom and baby, such as gestational diabetes, leg pain, backaches, and varicose veins.

Have you been thinking about weight loss as a pregnant mom? Are you wondering how to lose weight while pregnant safely? While it may be possible to lose weight during your first trimester, it is not advisable to lose weight^[2] during pregnancy as this can lead to poor birth outcomes such as stillbirth^[3] and a low birth weight infant.

Read on and learn more, and also keep your healthcare provider in the loop as you strive to manage your weight during the most important time in your life.

10 Ways To Manage Weight While Pregnant

Weight gain during pregnancy is normal. Pregnant mothers, however, do not have to eat for two to ensure the developing fetus gets ample nutrients. But, too much weight gain can result in health risks for both the mom and the developing fetus.

That’s why knowing the weight gain recommendations^[4] for pregnant mothers is crucial. If there’s excess weight gain, finding out how to safely slow down one’s weight gain is crucial. The amount of weight to be gained during pregnancy is based on the woman’s pre-pregnancy BMI.

If you were classified as obese^[5] with a body mass index greater than 30 preconceptions, your total weight gain should be limited to 11-20 pounds; if your body mass index was 25-29.9, you should limit your weight gain to 15-25 pounds with zero pounds gained the first trimester.

One study in 2017 found that diet and exercise^[6] could reduce the amount of pregnancy weight gain and decrease the incidence of Cesarean delivery. So, limiting weight gain helps you avoid adverse pregnancy outcomes.

 Below are 10 ways to slow down weight gain while pregnant.

Reduce Intake Of Empty Calories

Eating and drinking more is recommended for pregnant mothers. However, knowing the right type of food and drink to consume is important. Eating empty calories leads^[7] to excess weight during pregnancy.

Overweight women have a hard time, especially in the second and third trimesters. The baby grows,  adding more weight,^[8] which can lead to problems with mobility and stability. Therefore, it’s better to reduce empty calorie intake.

Examples of foods with empty calories include sugary drinks like sodas, fast food, pastries, and fried foods. Pregnancy cravings^[9] can lead to consuming some of these, but limit calorie intake as much as possible.

Keeping your weight gain minimal during pregnancy requires careful planning. The best place to start is to analyze what you consume daily. Eating junk food and drinking soda leads to gestational weight gain.^[10] Health risks such as high blood pressure are more likely to affect obese women.

Work On Portion Control

Research^[11] shows that the size of your dinnerware can influence your food consumption. Therefore, one way to manage weight while pregnant is to use smaller plates to reduce calorie intake. Large plates can trick you into thinking there’s little food on them, leading to excess consumption.

In addition, consider ordering half portions when you eat out. It’s common for restaurant meals to be twice as much as you consume at home.

Eat A Healthy Diet

Maintaining a healthy diet^[12] is one of the best ways to get adequate nutrients without excessive calories. It’s time to work on the pregnancy cravings and eat healthier meals. Stick to a healthy breakfast when pregnant to keep your metabolism high and excess calories at bay.

Start by consulting your healthcare provider for the best advice on how to keep your weight gain on target. A healthy lifestyle^[13] limits the chances of becoming overweight or obese during pregnancy and helps limit calories for those struggling with weight issues.

Start Meal Planning

Weight loss^[14] benefits your overall health before pregnancy but is unsafe during pregnancy. 

Meal planning is an effective tool for managing a calorie deficit. The body still benefits from nutritious meals, but you limit excess food consumption that contributes to weight gain. Essentially, you’re planning your daily meals by meal prepping^[15] for a specific duration.

Start by considering how to plan a meal plan for the specific amount of weight you are allowed to gain per trimester based on your beginning BMI. Minimal weight gain is better and safer for both mom and baby if you start your pregnancy out overweight.

Be Physically Active

Add exercise^[16] to your daily routine as you think about keeping your weight gain minimal while pregnant. If you weren’t active before, being pregnant is the best time to become physically active.^[17] The best part is that you can start slowly and build momentum. Before you begin, consult your healthcare provider to note any health issues, such as high blood pressure.

As you embark on your fitness journey^[18] as a pregnant mom, start with walking. Get out in nature at least once daily and take a healthy walk. In addition, you can join yoga or Pilates classes in your area. Both are excellent for building balance and strength.

Enjoy Restful Sleep

As you embark on losing weight during pregnancy, it’s also essential to get enough restful sleep.^[17] Less sleep can cause more harm and even affect other ways of losing weight. For example, sleep helps the body recover after exercise.

Sleep deprivation^[19] is often associated with weight gain. Pregnant women are more likely to eat and drink more when awake. Sleeping less can lead to eating more, causing more health risks for pregnant women.

So, strive to enjoy restful sleep that relaxes your body^[20] and helps to curb excessive eating. That way, you can control your appetite and better manage pounds gained during pregnancy.

Drink Green Tea

It’s essential to increase liquid intake as a pregnant woman. Teas like green tea^[21] are a great option, which also aids in better weight management and decreased inflammation. However, it’s worth noting that green tea does contain caffeine, so you must consume it in moderation.

The good news is green tea contains mostly water, so you won’t have to worry about consuming excess calories. A cup of green tea can contain 25 milligrams of caffeine^[22] if moderately brewed.

Drink Plenty Of Water

Increase your water intake during pregnancy for better health and well-being. Water also plays a role in thermogenesis,^[23] making controlling energy balance and weight gain easier. For example, drinking a glass of water 20 to 30 minutes before meals can reduce your appetite. Drinking water creates a feeling of fullness and can also help you burn more calories.

Excess weight gain can lead to pregnancy complications,^[24] so it’s best to work on limiting your weight gain to the target amount based on your pre-pregnancy body mass index — remembering that you should not gain any weight during your first trimester regardless of your BMI.

Eat More Protein

How long does it take to lose weight when pregnant? Well, that is a silly question since we have already established losing weight during pregnancy is not safe.  But, if you are overweight, limiting weight gain is crucial.

 But knowing what’s on your plate during every meal is also crucial for maintaining a healthy weight. Adding more protein to your meal is beneficial and comes in handy when counting calories and watching the scale.^[25] A high-protein diet leads to the release of YY peptide, a hormone that helps you feel full longer. Promoting fullness^[26] decreases the chances of overeating, which can cause obesity in pregnant women.

Less Stress

Is there any issue causing you sleepless nights during your pregnancy? Are you highly stressed and anxious? Finding ways to reduce stress and be more relaxed as a pregnant woman is crucial if you don’t want to gain weight too quickly or excessively.

Stress leads to the surge of cortisol, a stress hormone,^[27] in the body. Cortisol can lead to excess weight gain in pregnant women and puts you at higher risk for complications. So, being less stressed will help you stop gaining weight excessively during pregnancy.

Can You Lose Weight While Pregnant?

No, losing excess weight while pregnant may lead to adverse maternal and infant outcomes. The best time to optimize your weight is pre-pregnancy, and then you should focus on how to lose weight safely. We have described different ways to manage total calorie intake and overall weight gain during pregnancy.

One thing to keep in mind is you must be careful and follow safe weight gain recommendations. Pregnant women^[28] must consult their healthcare provider before starting any new diet journey.

Risks And Safety Tips

The most crucial step for pregnant women on a weight loss journey is to consult your registered dietitian for meal planning tips and weight gain goals. Excess weight gain^[29] during pregnancy poses a health risk, as does weight loss. Losing any weight during the second and third trimesters puts both the mother and the developing fetus at risk. 

Be cautious, and don’t overdo exercises during pregnancy. Moderate workouts^[30] are the best, followed by lots of rest. Listen to your body and stop if you feel too much strain during any workout regimen.

Lastly, pregnancy isn’t the right time to try out diet fads. Most diets are highly restrictive, which limits your nutrient intake and can lead to pregnancy complications.

So, ditch the diet fads and instead devise healthy meal plans. Work on staying on target with your weight gain while pregnant for your baby’s well-being. So, don’t worry about how to lose weight while pregnant fast, as it’s not safe.

Healthy Lifestyle While Pregnant

Excess weight can lead to pregnancy complications. Working to limit excess weight gain can help lessen the risk of obesity. A healthy lifestyle that includes healthy food and drinks and being physically active is key. Also, work on portion control and lessen consuming empty calories.

The best time to start a healthy lifestyle while pregnant is during the first trimester. Also, ask your healthcare provider for the best advice during your pregnancy journey.

Keeping a healthy lifestyle after giving birth helps you lose weight while breastfeeding.

Conclusion

If you’re pregnant, waiting until after delivery to begin your weight loss journey is best. Breastfeeding will help shrink your stomach and burn extra calories to get you back to pre-pregnancy weight.

While excess weight is dangerous and can lead to pregnancy complications such as gestational diabetes, losing weight during pregnancy carries its own risks of preterm delivery and small for gestational-age babies.

There are currently no guidelines for losing weight^[31] in pregnancy. Until safety precautions can be established, there cannot be practice recommendations for women who wish to lose weight during this critical time. Consult a registered dietitian for a healthy diet during pregnancy.