How To Lose Weight While Trying To Conceive – This article tells you everything you need to know about safe fat loss during pregnancy.
In the second and third trimester of pregnancy, there is almost no chance to lose weight.
How To Lose Weight While Trying To Conceive
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A 2015 systematic review and meta-analysis found that women who lost weight during pregnancy were 76% more likely to deliver at gestational age (<10 weeks).
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In general, regardless of your body mass index (BMI), you need an adequate amount of weight to support your growing baby.
That said, if you were overweight before you got pregnant, you may gain less weight than recommended while your baby is growing properly.
Studies of overweight and obese women who lose or gain little weight (<11 pounds) during pregnancy suggest that the risks do not outweigh the benefits.
In general: The official recommendation of the American Association of Obstetricians and Gynecologists (ACOG) is against intentional weight loss during pregnancy.
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If your pre-pregnancy BMI is above 30, modest weight loss may not cause adverse effects, but the benefits do not outweigh the risks.
Your doctor should monitor your baby’s growth and development very closely with regular ultrasound scans.
Remember, trying to lose weight during pregnancy can be dangerous and may compromise your baby’s growth.
While I don’t recommend a targeted weight loss during pregnancy, I do recommend that you focus on not gaining too much weight.
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Your health care provider will refer you to a nutritionist, who will give you personalized information about what healthy weight gain looks like for you.
Being pregnant doesn’t mean you have to eat two people! Most women need about 300-500 extra calories during the second and third trimesters.
If you want to learn more about healthy eating and how to control your calorie intake during pregnancy, check out my pregnancy diet.
Lean protein intake during pregnancy is important for the maintenance of maternal muscle tissue as well as fetal tissue development.
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Protein is the most satiating nutrient, meaning it keeps you full longer than the other two macronutrients.
During pregnancy, you should aim to consume 0.5-0.7g of protein per kilogram of body weight. For example, if you weigh 160 pounds, you should try to consume 80-112 grams of protein per day.
You should try to drink about 8 glasses of water a day during pregnancy, which is equal to 64 ounces.
You can drink a large glass of water immediately before a meal to control your calorie intake.
Can You Lose Weight During Pregnancy?
Check the color of your urine. If it’s dark yellow, you’re dehydrated and need to drink more water! You always want your urine to be pale yellow in color.
Exercise is another great way to maintain a healthy pregnancy weight, maintain muscle mass, and reduce stress levels.
To learn more about safe exercise during pregnancy, see my post on Form A during pregnancy after clearance.
And if you were exercising before you got pregnant, keep it up! This is the best time to continue practicing.
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NEAT refers to the number of calories your body burns through daily activities. In other words, the more you move and rotate, the more calories you burn.
Of course, it’s much harder to fall asleep when you’re 6 months pregnant, but try your best. Try to go to bed on time every day, even on weekends.
However, weight loss during pregnancy can increase the risk of a very small baby and premature birth.
If you are not gaining enough weight and your baby is not growing properly, then you need to change your diet and increase the number of calories you consume.
Preparing Your Body For Trying To Conceive
The most common cause of excessive weight gain during pregnancy is increased caloric intake, so you should ALWAYS monitor the amount of food you eat each day.
Do your best to cut down on junk food and choose nutritious foods as often as possible. These include:
Yes, you can get in shape during pregnancy. In fact, ACOG recommends that almost all pregnant women get up to 150 minutes of exercise per week.
I have a full article on how to get in shape with lifestyle changes during pregnancy. But as always, check with your provider before doing any exercise.
Possible Risk Factors Or Signs You Can’t Get Pregnant
Losing 5 pounds or less during the first trimester is unlikely to adversely affect pregnancy.
The most common cause of weight loss in early pregnancy is morning sickness, which is common in the first 13 weeks.
If you experience severe morning sickness and weight loss during the first trimester, you may have hyperemesis gravidarum. This condition may require intravenous fluid hydration, electrolyte replacement, and hospitalization.
Exercise during pregnancy is unlikely to help you lose weight unless you make significant changes to your diet.
Right Diet To Lose Weight For Lactating Mothers
Yes, you will burn more calories during pregnancy due to increased weight and body surface area.
In the beginning, your body should only use calories for heart function, brain function, blood flow, and muscle function. By increasing your body surface area, your body has to work harder to perform these bodily functions.
There is no surefire way to lose belly fat during pregnancy. Instead, focus on regular physical activity, core strengthening exercises, and avoiding excess weight.
You can’t specifically lose arm fat – especially not during pregnancy. Instead, your goal should be to build arm muscles.
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I’ve written a comprehensive article on safe push-up options for each trimester of pregnancy that you may find helpful, as well as a comprehensive list of arm toning exercises you can do during pregnancy and postpartum.
As I mentioned before, it is difficult to lose fat in a specific area. Studies show that fat in certain parts of the body cannot be reduced.
Instead, focus on avoiding excessive weight gain and try to maintain a healthy weight/normal BMI before becoming pregnant.
Brittany Robles is a full-time midwife, NASM certified trainer, and prenatal and postpartum fitness specialist. She holds a Master of Public Health degree in Maternal Health with a special interest in exercise and nutrition. He is also the co-author of The White Coat Coach. More on that here. I recently interviewed Aaptiv, the world’s first audio fitness app, and asked if it’s safe to lose weight during pregnancy. Read more below.
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If you’re worried about your pregnancy weight, you’re not alone. In fact, some women worry about weight gain during pregnancy, so they try to start losing weight as soon as possible after giving birth. Others may have started losing weight before becoming pregnant and want to know if it is safe to continue. But is it safe to lose weight during pregnancy? We turned to prenatal and postpartum specialists for answers.
The answer to this common question depends on your pre-pregnancy weight. Your body needs extra support, so it’s normal to gain weight as your baby grows. Dachlas Fletcher, Fitness’s pre- and post-natal exercise expert:
“Losing weight during pregnancy is only good for women who are overweight or obese. You may want to skip trying to lose weight during pregnancy for the sake of your health and that of your baby, but that doesn’t mean you should stop exercising.
However, you should consult your doctor before making any decisions. If your doctor thinks it’s safe to lose weight during pregnancy, they can determine how much is appropriate. This is usually based on body mass index (BMI). Your doctor will follow you closely to monitor your progress and your baby’s growth. Obesity during pregnancy can put your baby’s health at risk in the womb, and you’ll learn more during your formative years.
Lifting Weights During Pregnancy
Although it is not recommended to try to lose weight during pregnancy unless your doctor tells you to, exercise is important for staying healthy and fit. Cunningham says, “Most exercise in the first trimester is still fine if your doctor clears it. But when you find out you’re pregnant, you never want to start something new because it can put unnecessary stress on your body. It can sit down.”
“Beginners should start with ten minutes of exercise and gradually increase to 30 minutes a day three to five days a week,” advises Fletcher. “Don’t burn yourself out or exercise because you’re tired.”
During the second trimester, Cunningham advises avoiding back movement, which means exercises like push-ups, planks, sit-ups, and crunches. You don’t want to increase your risk of developing diastasis recti, which means a bulge or “blue” in your abdomen.
You should also ensure that you exercise