Lose weight safely while pregnant:it is possible!

Some mommies-to-be are just sceptical of weight loss programs while pregnant.Infact some think it is just impossible for one to lose weight while pregnant.But in fact experts do advise losing weight as one of precautionary measures to some pregnancy and post-natal misfortunes,especially to those moms-to-be who have been extremely overweight before pregnancy.So I thought it would be helpful bringing forth ”LOSE WEIGHT SAFELY WHILE PREGNANT:IT IS POSSIBLE” as a topic.So we can delve in to this issue.

Because it is indeed possible to lose weight while pregnant,safely for that matter.”LOSE WEIGHT SAFELY WHILE PREGNANT:IT IS POSSIBLE”is the article about how to lose weight safely while pregnant.It talks about safe exercises to do while pregnant as well as foods to be eaten in order to lose weight.I will also delve into the question of what is the normal or healthy weight gained during pregnancy.

This article ”HOW TO LOSE WEIGHT SAFELY WHILE PREGNANT:IT IS POSSIBLE”also looks into an issue of what is actually a right time for someone who is pregnant to start engaging in weight loss programs.Whether early in pregnancy,in the middle of pregnancy or towards the end of pregnancy.I will also be looking at the dangers of overweight or obesity during pregnancy.

Who must lose weight while pregnant

Women who have been extremely overweight before pregnancy are strictly advised to consider taking steps to lose weight.It is more advisable to do that earlier on in pregnancy.Here a reference is made to women who were already over 30 BMI before falling pregnant.Your doctor should say whether it is safe or not for you to lose weight, depending on your health condition.But the standard opinion medically is that it is a right thing to do.

And here you say I am not obese.You too can still lose weight while pregnant although you are not compelled to do so.You will get all the information of how to go about doing it here in this article”HOW TO LOSE WEIGHT SAFELY WHILE PREGNANT:IT IS POSSIBLE”

Post-natal, pregnancy overweight dangers

Overweight during pregnancy may lead to the following:

  • Premature birth
  • Still birth
  • Cesarean delivery
  • Hearth defects in baby
  • Gestational diabetes in mother and type 2 diabetes later in life
  • Pre-eclampsia
  • Sleep apnea
  • Blood clots(especially in legs)
  • Infections in mother

Normal,healthy weight gain during pregnancy

Since it is normal of you gaining weight while pregnant,you should know how much is healthy weight gain so you don’t panic when you in fact have gained normal weight and end up trying to lose weight that is impossible to lose.Like weight that is as a result of a baby growing inside of you as well as factors like placenta.That weight is natural and you can’t do anything about it.

Here are pregnancy weight gain guidelines as per National Institute of Diabetes and Digestive and Kidney Diseases based on your weight before you fell pregnant:

  • Obese(BMI of 30 or more) -healthy weight gain,11 to 20 pounds
  • BMI of between 25 and 29,9 -healthy weight gain,15 to 25 pounds
  • Normal weight(18,5 to 24,9 BMI) – healthy weight gain,25 to 35 pounds.

Cut down calories

You should consider having a consistent gradual plan of losing weight focusing on healthier lifestyle changes.Because a gradual weight loss is best for your body and your baby.Unlike abrupt weight loss.

We should remember that if you eat more calories than you burn you simply gain weight.Therefor cutting down calories is one of the most important things to consider when anyone of us decides to lose weight, let alone an expectant mom.But before cutting down calories you need to first know how much calories are you eating,especially as an expectant mother.

Because as an expectant mom, as much as you are expected to cut down calories just like anyone else who intends losing weight,can not eat less than 1,700 calories per day.You need to eat 1,700 or more calories per day to ensure that both you and your baby get enough energy and nutrients on a regular basis.In this regard you might need to involve a nutritionist and also check labels on food containers in order to know how much calories you are eating daily.

In case you discover that you are actually eating more calories than you burn,consider cutting down gradually as emphasized above.Here is what you should consider when deciding to cut down calories,it will help you immensely:

  • Eat smaller food portions
  • cut out condiments
  • Use healthy fats like olive oil,avocado oil,coconut oil and  other plant-based fats.
  • Avoid baked foods and eat more fruit instead
  • Avoid traditional carbs and eat vegetables instead
  • Drink enough water and cut out soda,fizzy or carbonated drinks
  • Cut out junk food like french fries,candies, etc.


Exercising won’t do any harm to you or your baby as some of you might believe.Although there are exercises you should avoid.You will find out shortly which exercises to avoid.Otherwise exercising is extremely beneficial during pregnancy.Exercising can help you maintain your weight and as such reduce birth defects and even ease some aches and pains you experience during pregnancy.

It doesn’t have to be robust and intense nor be long,30 minutes a day will go a long way to give you desired results.But if 30 minutes is too much for you,you can always split it into some portions of minutes a day until you make up 30 minutes a day.Now let us look at some of the best exercises to do while pregnant:

  • Swimming
  • Walking
  • Gardening
  • Prenatal yoga
  • Jogging.

Exercises to avoid;

  • Exercises relying on balance such as,bike riding or skiing
  • Exercises performed in the heat
  • Exercises that cause pain
  • Exercises that make you feel dizzy
  • Those that are done on your back(after 12 weeks of pregnancy).

Address weight concerns early in pregnancy

In a study that was published in the journal, OBESITY it was revealed by researchers that women who engaged in weight loss programs earlier in their pregnancy ,between 7 and 21 weeks were less likely to gain weight during the third trimester.So it is only best to address any weight issues earlier in pregnancy before  pregnancy natural weight kicks in.

Mostly, this pregnancy normal weight manifest itself in the second and third trimester,because the baby grows rapidly in the last two months of pregnancy and there is also an issue of placenta.There is nothing you can do about that kind of weight,it is natural. So if you address weight issue earlier in your pregnancy it will be easier for you to know which weight are dealing with,instead of confusing one for the other.Thus, your acquired body weight and the pregnancy normal weight.


In entirety,losing weight is not advisable to those moms-to-be who had healthy weight before falling pregnant.But if you still believe that you need to lose weight anyway,first consult your doctor.Not that someone who didn’t have healthy weight before falling pregnant mustn’t consult with their doctors first.They too need to consult with their doctors to make sure that there is nothing untoward that might bring about complications because of weight loss programs that might be taken.

Furthermore, do take daily prenatal vitamins to ensure that you are getting all of the nutrients you and your baby need,especially folate which is important for the prevention of birth defects.And lastly, don’t forget or be lazy to do those prenatal follow-up check-ups,they are as you know extremely important.They can save you and your baby’s life.


4 thoughts on “Lose weight safely while pregnant:it is possible!

  1. A very informative article Jeffrey. Your title is great as it sparks curiosity and a need-to-know!

    Your points are clear,helpful and easy to follow. I did giggle at the cut down treats, sugar and fizzi because I am working on that right now and I am not pregnant!
    I like that you encourage the reader to address weight concerns early in pregnancy, and how you give specific time frames to focus on. I have 3 children and looking back, this was the time where I gained and felt my heaviest.
    Keep up the great content!

  2. Hey there! Your site is awesome. Design and the way you’ve display those picture, its very good. But the only thing which bothers me is how many people will be out there thinking to lose weight when physician prescribe to have more calories during this time. No hard feeling, just a simple thought. Hope you dont mind.

    1. Sure Gamon, I get your point but remember that calories always depend on how much you burn. If you burn more calories then of course you can eat more calories.

      Thanks for your input man

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