Weight loss during pregnancy is not suggested because a mother needs to maintain a healthy weight to support a healthy pregnancy. Certified nutritionists and doctors advise against weight loss during pregnancy because it is not good for both the mother and the baby.
If you think you need to reduce weight you need to first of all consult your doctor who will make you understand why weight loss during pregnancy is not a good option.
As a mother, you should focus on maintaining a healthy weight along with other considerations as well. Here are a few important points that every mother should know about the lifestyle during pregnancy:
Focus on healthy weight gain:
Your doctor will recommend the healthy weight that you should maintain during pregnancy. The recommended weight gain will depend on your pre-pregnancy weight.
Focus on nutrition:
Do not think about losing weight, instead focus on maintaining a healthy weight by focusing on consuming nutrition-rich food. You need to eat a balanced diet that will be good for you and your child. A balanced diet with essential nutrients will help with your baby’s development.
Focus on calories:
When you are pregnant you would be consuming more calories, in fact, you should consume more calories to support the nourishment of the baby. Keep in touch with a healthcare professional who can determine the ideal calorie intake.
Why shouldn’t you focus on weight loss during pregnancy?
If you are concerned about your weight during pregnancy, you should consult a healthcare professional. A pregnant woman needs to focus on weight gain instead of weight loss because of the following reasons:
Fatal development:
A developing baby needs nutrients and their mother is the primary source of nutrients for the baby. If the mother cuts on the essential nutrients or calories, the baby will neglect the essential vitamins, minerals, and macro and micronutrients. When a baby does not get the required nutrients this will result in low birth weight, premature birth, or any other health complications for the baby later in life.
Nutrient deficiency:
A mother who does not focus on weight gain would have to face deficiencies in folic acid, iron, and calcium that could lead to health complications during pregnancy. If a mother is nutrient deficient, so will the baby.
Muscle loss:
Losing weight will lead you to break down muscle tissue to use for energy. Muscles support a healthy pregnancy so they can further support your body when it goes through changes while childbirth.
Reduced milk production:
A Newborn’s major source of nutrients is the mother’s milk. But if you will focus on weight loss during pregnancy you will have to face the inability to produce enough breast milk that will feed the baby initially.
Stress and risk of complications:
If your prime focus will be on weight loss you might end up being stressed about the situation. Stress is not good during pregnancy and one should not be stressed during their pregnancy because stress hormones can lead to the risk of complications.
How to manage your weight during pregnancy?
Focus on healthy weight management instead of losing weight during pregnancy. Here are a few ways you can ensure healthy weight management during pregnancy:
Prenatal care:
Make regular visits with your doctor so they can guide you regarding your weight gain. Their guidance is essential because they are professionals who know more about the situation than you do.
Balanced diet:
A balanced diet is the key to maintaining a healthy weight. Focus on natural sources of foods like fruits, vegetables, whole grains, legumes, nuts and lean protein. Food with essential vitamins and minerals is essential for both mother and baby as they support a healthy pregnancy.
Portion control:
Even in pregnancy, you need to focus on your portion sizes. You need to consume nutrients, not large amounts of food. Instead of eating large amounts at one time, focus on nutrient-dense foods to eat at regular intervals throughout the day.
Keep yourself hydrated:
Hydrating your body will help you improve your overall health. Aim to drink 8-10 glasses of water throughout the day.
Exercise:
You need to keep your body active for this you should focus on moving your body frequently. Try yoga for pregnancy which will also help you to manage weight. Include moderate exercise in your daily routine unless your doctor suggests otherwise.
Listen to your body:
During pregnancy, your cravings will increase. Try to focus on healthy choices instead of processed foods.
What if you unintentionally start to lose weight?
Experts suggest against weight loss during pregnancy. But if you see yourself losing weight unintentionally even after making sure you are eating a balanced diet and living a healthy lifestyle, you need to address it promptly.
Here are a few ways to handle such a situation:
Visit a doctor:
If you are experiencing unintentional weight loss, you need to seek medical attention. Schedule a doctor’s appointment so they can assess you and determine the cause of your weight loss. The weight loss during pregnancy could be because of some underlying health conditions as well.
Nutritional support:
You need to keep a check on your nutrition. It is essential for a mother-to-be to consume essential nutrients. If you are experiencing weight loss during pregnancy your doctor or a certified nutritionist could help to determine the right amount of calories and the right type of foods that can help fulfill the nutrition deficit.
The health experts could also recommend prenatal vitamins or supplements that can address nutrition deficiencies.
Addressing morning sickness:
Morning sickness could be a factor contributing to weight loss. If you are experiencing severe morning sickness then focus on eating smaller meals on regular intervals of the day. You can even hop on to some remedies that can help with the morning sickness like ginger.
However, you need to be careful while using ginger as a remedy for morning sickness if you are closer to your labor or have a history of miscarriage.
If you are not getting any relief, you should talk to a healthcare expert who can help you figure out a solution.
Emotional well-being:
You can maintain a healthy weight by keeping yourself emotionally healthy. Focus on your mental well-being and avoid situations that can lead to stress. Stress hormones will not support a healthy pregnancy and would tend you to emotional eating.
Having emotional support from people you love and who love you is a crucial part of the pregnancy. Talk to your partner, friends, and family which can help you manage your emotions and, in turn, manage your healthy weight.
Important considerations:
Focus on nutrient-rich foods:
Make sure you are eating healthy food. Include foods rich in essential nutrients like fruits, vegetables, whole grains, legumes, and lean protein. The nutrient-dense food is good for your overall health and growing baby.
Listen to your body:
Your body knows better. You need to be aware of the signs that your body is giving you. If you are constantly feeling sick or nauseous or do not want to eat food, you should seek immediate medical attention.
Prioritize rest:
Rest is important for you. You need to focus on getting quality sleep. It will also help you to manage stress and produce a low quantity of hunger hormone ghrelin.
A healthy lifestyle during pregnancy:
A healthy lifestyle during pregnancy is the key to a healthy pregnancy. Make sure you are focusing on maintaining a healthy lifestyle during pregnancy that makes your journey smoother. Here a key focus areas of your life during pregnancy:
Dietary approach:
Focusing on a healthy dietary approach will help you to consume enough nutrition for both of you (the mother and the baby). Prioritize eating a balanced diet and include nutrition-rich foods, like fruits and vegetables, nuts and seeds, whole grains, legumes, lentils, and of course lean protein.
Keep yourself hydrated by drinking plenty of water throughout the day. Make a note of drinking 8-10 glasses of water instead of drinking large amounts of water in one go. Drinking water is going to help you be hydrated, avoid constipation, and support a healthy digestive system.
Prenatal vitamins provide nutrients like folic acids, iron, and calcium which are essential for both you and your baby.
Focus on mindful eating which will help you to control your portions as well. Eat regularly and avoid skipping meals.
A pregnant woman is going to crave food, so ensure to consume healthy options whenever you can. Try to reduce the intake of processed foods, sugary drinks, and unhealthy fats that will make you feel uneasy.
Indulge in physical activities:
Regular exercising is essential for you unless your doctor recommends otherwise. Indulge yourself in physical activities that are fun to do and do not harm the health of both you and your baby.
Regular exercising helps to keep your energy levels stable, regulate your mood, and help in weight management.
Consult your doctor before starting a new exercise program. It would be better for you and your baby to go with the exercise routine that your doctor recommends.
Manage your stress:
Stress could be a leading factor in many complications related to pregnancy. Make sure you are relaxed throughout your pregnancy. To manage your stress in a better way you should prioritize rest and sleep. Improve your sleep schedule and practice relaxation techniques.
Things to avoid during your pregnancy:
During pregnancy, you need to avoid a few things that could be a risk factor for your or your baby’s health. Here are a few things you need to avoid:
Avoid smoking and alcohol:
Smoking and alcohol are strictly prohibited for pregnant women. The toxic substance can have a serious impact on the baby’s health. Alcohol leads to weight gain as well.
Limit caffeine consumption:
Excessive intake of caffeine could be harmful during pregnancy. Ensure to consult your doctor to determine the caffeine intake during pregnancy.
Use of medication:
During pregnancy, you cannot just take any medications. Before taking any medicines you need your doctor’s prescription. There are many medications that can impact your pregnancy.
Instead of focusing on weight loss during pregnancy, you should focus on leading a healthy lifestyle that can help to keep your journey a smooth one.
Frequently Asked Questions:
Is it okay to lose weight during pregnancy?
Ans. Medical experts and certified nutritionists do not suggest weight loss during pregnancy. Instead during pregnancy, they should focus on maintaining a healthy weight by consulting a healthcare professional.
Why am I losing weight during pregnancy without morning sickness?
Ans. If you are experiencing unexplained weight loss during pregnancy it could be because of stress or loss of appetite. No matter what the vase, you should seek medical attention if you are losing weight during pregnancy.
How can I avoid losing weight during pregnancy?
Ans. During pregnancy you have to maintain a healthy weight. Incorporate a nutrition-rich diet and include fruits, vegetables, whole grains, nuts, and legumes in your balanced diet. Move your body frequently. Also, ensure prenatal care by regularly visiting your doctor to help you avoid weight loss during pregnancy.
