Categories: weight loss

How to fairly lose weight while pregnant


Discover how to lose weight while pregnant.

Let it be said, pregnancy is one hell of an adventure. Excitement mixes with questioning, we want the best for the baby and ourselves, starting with “limiting the damage” in terms of weight gain.

In some cases, however, and for medical purposes, we can do even better by losing a few pounds during this period, in a controlled and intelligent way.How to fairly lose weight while pregnant

The classic pregnancy

If the body is most often guided by the spirit, it nevertheless retains some natural automatisms when it comes to giving birth.

To prepare for birth, the body changes. Welcoming and growing a little being in her womb will require maximum energy from the mother-to-be.

It is through food that it will constitute its energy stock. The fat reserve, the amniotic fluid, the blood, the placenta, the uterus, and of course the fetus will then be created. It is therefore normal to gain weight.


However, many women grow a little more than necessary, or even much more! Not all have the same profile or the same morphology, and if the average weight gain remains between 9 and 12 kilos, some lose weight.

Pregnant and overweight: a risky pregnancy

When a woman is heavier than “normal”, the medical profession generally advises her against becoming pregnant, as this is a perilous path for both her and her child. If she still decides to embark on this project, she must know precisely what she is exposing herself to.

Overweight and obesity favor the appearance of complications such as gestational diabetes, arterial hypertension, thrombosis, complicated deliveries, back pain, or miscarriage.

The baby can unfortunately also encounter health concerns at birth. For this mom-to-be, considering weight loss during these 9 rather special months is not a fantasy.

Weight loss during pregnancy? Yes but how?

Opt for medical monitoring

The referring doctor or gynecologist will surely be happy to accompany his patient toward well-being.

It is also highly recommended to consult a health professional before starting a weight loss process and to remain followed.


Contrary to what we can sometimes hear, losing weight while you are pregnant does not present any danger for the child if indeed the mother has a BMI greater than 25.

Eat well

You’re going to have to be a little careful with your diet, sure, but that doesn’t mean tightening your belts and becoming irascible and depressed.

A nutritionist or dietician will advise the mother-to-be to eat mainly foods rich in vitamins and minerals, avoiding foods that are too fatty and too sweet as much as possible.

The idea is to ensure good reserves of iron, magnesium, calcium, etc. Eating less, but better, that’s the secret.

In the trash high-protein, dissociated, sugar-free, salt-free diets as well as fat burners. The body needs everything to function well and so does the baby.

Forget chemical foods such as aspartame and low-fat or modified products that bring nothing interesting to the body and which can, moreover, be a source of nutritional deficiencies.


Favoring foods with high satiating power such as legumes, rice, and whole grains, can help reduce hunger and think less about “food”.

These few months are also an opportunity to reconnect with your body and your feelings, to try to differentiate between hunger and the desire to eat. Indulging yourself from time to time in fatty or sugary foods is not prohibited, as long as it remains exceptional.

Move well

This time again, it is the doctor who will direct the patient towards one physical activity rather than another, indicating the recommended frequency, duration, and intensity.

Practicing gentle and regular exercise is a real plus in the course of pregnancy. The pregnant woman is then more muscular, more toned, more relaxed, and feels more fit.


Yoga, for example, is a sport that has demonstrated many benefits in terms of weight loss, stress relief, and general flexibility. For the more active, walking and swimming are highly recommended alternatives.

Know how to let go

Energetic moms like to say that they stayed active very late in their pregnancy. Household, work, family life, they managed!


They are not necessarily a model! Sometimes you have to know how to slow down and release the mental load that often weighs heavily.

Embarking on a few sophrology sessions, going for a massage, painting, or reading, there is a multitude of ways to think about yourself and this can directly affect weight loss.

Being good in your head helps you to be better in your body, and vice versa. Every individual is different, and so is every journey to motherhood.

The pregnant woman can therefore control her diet, stay active, and think about her well-being to live these three trimesters as pleasantly as possible while preparing herself as well as possible for the arrival of her child.

A woman’s body is full of surprises, it evolves throughout life and a waist or chest measurement is never frozen in time. Losing weight during pregnancy is not a myth, you just have to let yourself be guided and trust yourself.

Ideal” weight gain

The normal weight gain of a pregnant woman depends on her weight before pregnancy.


For women in staturoponderal balance, we can advise a catch of 11 to 15 kg.

For women with a body mass index below 19.5 (weight/height2), we can advise between 12 and 18 kg.

For women with a body mass index between 26 and 29: 7 to 11 kg for women with a BMI greater than 29: 6 to 10 kg

The nutritional needs of pregnant women

During the first 6 months of pregnancy, the nutritional needs of the pregnant woman are the same as those of an adult woman.

It is nevertheless necessary to monitor the folate status and think about folic acid supplementation, vitamin B9 is essential for the proper closure of the baby’s neural tube.

The pregnant woman should also not be deficient in vitamin D which allows better assimilation of calcium by the intestine of the mother and plays an important role in the mineralization of the baby’s skeleton.


If a deficiency, particularly in iron, is noted during a blood test, it will be important to supplement the future mother.

Similarly, pregnant women must benefit from an adequate intake of polyunsaturated fatty acids (omega 3 and 6).

No diet but a food rebalancing

During pregnancy, we will not talk about diet. A low-calorie diet is strongly discouraged during pregnancy, with several studies showing that the baby is very likely to have weight problems in adulthood.

Rather, it is necessary to establish a balanced diet

Remove from food groups (except fast sugars)

Consume vegetables, raw vegetables, and starches at each meal


In case of significant cravings, it is better to split the diet

The consequences of excessive weight gain are real for both mother and child. The risk of triggering gestational diabetes or hypertension is higher, and the risk of prematurity and cesarean section also.



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