Women health

 How to safely lose belly fat while pregnant

Sometimes you wish you had prepared for your pregnancy in every way, even by reaching a healthy weight in advance. But this isn't a reality for a lot of individuals. Even though it's a wonderful time, being pregnant can cause weight problems for people who are already overweight. This is due to pregnancy-related weight gain that is unavoidable.

luckily mounting evidence points to the possibility — and potential benefit — for certain women with high weights or BMIs over 30 to lose some weight during pregnancy.

For women who were of a modest weight before becoming pregnant, however, weight loss is not advised.

Consult your doctor about the safest ways to lose weight during pregnancy if you think it will be beneficial for you.

Make a plan to lose weight gradually while pregnant.

Your future child depends on you in many ways even before they are born. For roughly 40 weeks, your body supports and nurtures them, fostering their growth and development. Being overweight during pregnancy can be problematic since it can obstruct these procedures.

Obesity during pregnancy may result in:

  1. Premature delivery
  2. Stillbirth
  3. Cesarean section
  4.  Infants with heart abnormalities
  5. Type 2 diabetes (as well as gestational diabetes)
  6. High blood pressure
  7. Preeclampsia is a severe form of hypertension that can harm the kidneys and other organs.
  8. Sleeping apnea
  9. Clots in the blood, especially in the legs
  10. Infections

Notwithstanding these risks, the best way to lose weight is with a consistent, steady plan that emphasizes healthier lifestyle modifications. It is advisable for both the fetus and your body to lose weight gradually.

Here's how to lose weight healthily while pregnant if your doctor advises it.

1. be aware of how much weight you need to gain.

Being overweight when pregnant might occasionally shift the emphasis to solely losing weight. You will, however, still put on weight, so it's critical to understand how much is good. After all, a person is developing inside of you.

Based on your pre-pregnancy weight, adhere to these National Institutes of Health recommendations for pregnancy weight gain:

  1. Obese (BMI 30 or higher): anticipate gaining 11–20 pounds
  2. BMI between 25 and 29.9: 15 to 25 pounds should be gained.
  3. If you are a healthy weight (18.5 to 24.9 BMI), you can anticipate gaining 25 to 35 pounds
  4. Expect to gain 28 to 40 pounds if you are underweight (BMI < 18.5)

2. Reduce calorie intake

You can start losing weight by controlling your daily calorie consumption. The most frequent reason for weight gain is eating more calories than you burn off. Losing 1 pound necessitates a 3,500-calorie deficit. This amounts to around 500 calories per day to eliminate over the course of a week.

If you were a healthy weight for your height prior to becoming pregnant, you'll probably require 2,200 to 2,900 calories daily. This, however, varies:

  • 1st trimester: there are no extra calories
  • 2nd trimester: an additional 340 calories daily
  • 3rd trimester: 450 extra calories should be added to your daily consumption when not pregnant.

You can lose weight by consuming fewer calories, but you should first consult a member of your healthcare team.

Start by recording how many calories you typically consume. Then, discuss which food plans will help and how much you may safely cut with a dietician.

An estimate of the number of calories in each food can be found on the nutritional labels found on foods sold in stores and restaurants.

ALSO READ: 6 Best Pregnant Exercise for Easy Delivery

If you typically consume far more calories than this, think about progressively reducing your intake. You can, for instance:

  1. Ingest fewer servings
  2. Eliminate condiments
  3. Replace harmful fats like butter with plant-based alternatives by using olive oil.
  4. Fruit exchanged for baked goodies
  5. Eat more vegetables and less traditional carbohydrates.
  6. Avoid soda and choose water instead.
  7. Limiting your intake of junk food like chips and candy

To make sure you're getting all the nutrients you need, take a prenatal vitamin every day. Folate is particularly significant since it lowers the likelihood of birth abnormalities.

While restricting calories, it's important to eat enough to sustain your own energy needs as well as the needs of your developing fetus.

3. Exercise for 30 minutes each day.

Some women are reluctant to exercise when they are expecting for fear that it would harm their unborn child. But it's clear that this is untrue. Exercise is extremely good in general, even though some workouts, like situps, may be hazardous.

It can aid with weight maintenance, the reduction of birth defects, and even the relief of some pregnancy-related aches and discomfort.

The current advice is 30 minutes of movement every day, the same as for women who are not pregnant. If this is too much for you to handle at once, think about splitting the 30 minutes up into smaller chunks throughout the day.

The following are a few of the greatest pregnant workouts:

  1. Swimming
  2. Walking
  3. Gardening
  4. Pregnant yoga
  5. Jogging

On the other hand, you ought to refrain from any actions that:

  1. Such as biking or skiing, depending on the balance
  2. Done in a warm environment
  3. Inflict hurt
  4. Induce vertigo
  5. Performed on your back (after the twelve-week mark of pregnancy)

4. Address concerns about weight quickly

However, the majority of this weight increase occurs in the second and third trimesters. You will undoubtedly gain weight naturally during your pregnancy. In the latter two months of pregnancy, your baby also grows quickly. It is preferable to deal with any weight issues earlier in pregnancy because you can't control the weight increase caused by the fetus and supporting structures like the placenta.

some analysis in pregnancy, weight management has been successful, according to a dependable source. The results demonstrated that persons who received counseling between weeks 7 and 21 of pregnancy were less likely to put on extra weight during the third trimester. The identical individuals in the study benefited from weekly support group gatherings as well.

This is only one instance where early preparation prevents unneeded weight gain. Ask your doctor to assist you in developing a strategy as soon as possible if you want to reduce weight or control how much weight you gain overall while pregnant. A dietician can be recommended by your doctor if you want additional guidance on meal planning.

Your Next steps

Weight maintenance is often safer for most people than any kind of considerable weight loss. Although having a lower BMI during pregnancy has advantages, not everyone should lose weight.

The typical weight loss strategies of calorie restriction and exercise are partly the cause for concern. Exercise and calorie restriction are crucial during pregnancy. But going overboard could potentially be harmful to your unborn child.

Due to this, most medical professionals do not advise losing weight while pregnant, unless you are substantially overweight. Talk to your doctor about any queries or worries you may have.

You can get advice from your doctor on what's best for you and your unborn child. After the birth of your child, you can always go back to your weight loss program.

Continue to learn while staying healthy!

If you want to reach your highest level of fitness and health, take note of the information we've given. Our goal is to improve your overall well-being by offering top-notch, fact-based services. We have put together a team of experts to create instructional resources on a range of health-related topics. In order for you to live the most fulfilling lifestyle possible, we work hard to educate you. There are sections containing the most recent news and sleep hygiene advice.


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