How to lose weight during pregnancy to ensure the health of mother and baby?

The need to lose weight during pregnancy can stem from the reason that pregnant women are overweight and need to control their weight to avoid affecting the fetus and other health problems. 

Gaining weight during pregnancy is natural because your body is feeding the little angel that is growing every day. If you were overweight before pregnancy, this extra weight can cause fatigue in many ways. Fortunately, there is increasing evidence that pregnancy weight loss is an attainable goal and has a beneficial effect for people with a BMI above 30. Also, weight loss during pregnancy is not. Must be "mission impossible" if you really know how.

Is it safe to lose weight during pregnancy?

Studies show that obese women can reduce their risk of certain complications like gestational diabetes and pre-eclampsia by losing weight during pregnancy. But your weight loss should be monitored by a doctor or a medical professional.

Usually, pregnant women are discouraged from losing weight or dieting. It is completely normal to lose weight in the first trimester due to morning sickness or nausea and after that, pregnant women will gain or gain even more weight in the next two trimesters.

Is it possible to diet during pregnancy?

Pregnant women should not go on a diet or reduce calorie intake during pregnancy as this can lead to cell changes in the fetus. In addition, the sudden reduction of caloric intake by pregnant mothers also increases the risk of the baby getting obesity after birth.

A healthy, fiber-rich diet is essential during pregnancy. Talk to your doctor about how to lose weight by limiting the intake of processed foods, sugars, and calories in drinks and increasing your intake of fruits, vegetables, low-fat fish and lean meats.

Weight distribution during pregnancy

The baby weighs about 3 to 3.5 kg, the placenta and amniotic fluid make up about 1.5 kg more. The enlarged uterus and increased breast size mean these organs are growing by about 2 kg. The amount of body fluids and blood weighs up to 4 kg while fat and other nutrients make up nearly 3 kg. So the total weight that will increase during pregnancy will range from 10 to 15 kg.

How to lose weight while pregnant safely

Obesity during pregnancy leads to many health problems, and can also cause complications during labor and delivery. However, the fact that pregnant women lose weight too quickly is dangerous. Here's why it's important to know how to lose weight during pregnancy without harming your baby, such as:

1. Find out the right weight

Even if you are overweight, you will still gain weight during pregnancy by thinking of "eating a lot to help your baby" or "you're eating for two". Therefore, you should check your current weight, along with your pregnancy chart, to calculate how much weight you need to gain or lose, and set a goal to control your weight within this limit.

Also, you should weigh at the same time of day and on the same scale for consistency. On a side note, do not weigh too often to limit unwanted feelings of stress or anxiety.

2. Calculate the amount of calories to absorb

If you want to lose weight safely, you'll need to figure out how many calories your body needs each day to keep you and your baby healthy. Pregnant women should consume at least 1,700 calories per day. By monitoring the amount of food each meal and calculating a little, you can know if you are eating more than what your body needs.

Invite you to refer to the article Mastering the calories in food to lose weight successfully.

3. Be active for at least 30 minutes a day

Pregnant women exercise in moderation on a regular basis is a habit that is encouraged during pregnancy. Not only will this help you lose weight, but the pain caused by body changes will also ease. Activities for pregnant mothers include swimming, walking or yoga ...

Find out more about the benefits of yoga with pregnancy through this article 14 yoga exercises for pregnant women.

4. Drink plenty of water

Drinking enough fluids during pregnancy is very important, especially when you exercise. In addition, drinking enough water (over 2 liters / day) also makes pregnant mothers feel full and prevents overeating.

5. Healthy snacks

Instead of choosing candies as snacks, you should switch to healthier choices like fruits, vegetables and sprouts. Prioritize whole grains and whole wheat breads with low-fat milk. Look for foods with good sources of folate such as strawberries, spinach and beans, and seeds that are good for pregnant women . To kick-start your day and have enough energy for a long day, you should eat a good breakfast instead of just eating through the loudspeaker.

Here is a list of suggested foods you should avoid to manage your pregnancy weight, including:

Food soaked in artificial sweeteners

Foods and drinks contain too much sugar

Snacks like chips, candies, cookies and ice cream. You can eat them from time to time (if you crave them too much) but don't make it a habit

Salt makes the body retain water, increasing weight. Therefore, limit the amount of salt added to foods you cook or eat overly salty foods (when eating out).

6. Split into several small meals

If you feel hungry all day long, pregnant moms can eat 6 small meals instead of 3 big ones. This can help you control the number of calories you consume in each meal and limit digestive discomfort caused by the developing fetus, such as heartburn, indigestion ...

7. Supplement vitamins

Besides food, pregnant women can take vitamin supplements in the form of tablets in consultation with a doctor. These supplements will help you meet your nutritional needs without having to consume more food than necessary.

The effects of pregnancy weight loss on the baby

Losing too much weight can backfire and negatively impact the health of you and your baby. Unhealthy weight loss usually occurs when you are pregnant until the end of your first trimester, mainly due to morning sickness.

Losing weight during pregnancy can cause problems such as:

The amount of amniotic fluid is low

Infant sizes are below the standard

Cognitive function in babies is poorly developed

Low birth weight due to lack of nutrition

Increased chance of miscarriage in the first trimester due to anorexia

Feeling tired all the time and prone to infections.

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