NutritionEffective Ways To Lose Weight While Pregnant: Tips, Exercises & Risks 2023

Effective Ways To Lose Weight While Pregnant: Tips, Exercises & Risks 2023

Have you considered the idea of managing your weight while being pregnant? It’s important to note that losing weight during pregnancy is not advised as it may not be safe, for the well being of the baby.

Gaining weight during pregnancy is natural due to increased food intake. However it’s crucial to maintain a weight for the well being of both the mother and the baby. Having weight can lead to complications like gestational diabetes, leg pain, back pain and varicose veins. Have you ever considered managing your weight while being pregnant? Are you worried about losing weight during pregnancy?

Although its possible to shed some pounds in the trimester its generally not recommended as it may result in negative birth outcomes such as stillbirth or low birth weight. Read further to gather information and ensure that your healthcare provider is aware of your efforts, in maintaining a healthy weight throughout this significant phase of your life.

Tips For Weight Managing During Pregnancy

  • Get restful sleep at night.
  • Try to minimize stress levels.
  • Cut down on foods, with empty calories.
  • Stay active. Exercise regularly.
  • Enjoy a cup of green tea.
  • Pay attention to portion sizes.
  • Include protein rich foods in your diet.
  • Make sure your diet is nutritious.
  • Stay hydrated. Drink enough water throughout the day.
  • Plan your meals in advance.

Is It Normal To Gain Weight During Pregnancy?

Yes it’s completely normal for women to experience weight gain during pregnancy. Typically doctors advise women to aim for a weight gain of around 25 to 35 pounds depending on their weight to getting pregnant. This increase in weight is crucial for the growth and development of the baby and is distributed across various factors such as the baby itself the placenta amniotic fluid, the expanding uterus, as well as increased blood and fluid volume, in the body.

10 Methods For Managing Weight While Pregnant

Gaining weight during pregnancy is quite common. It’s not necessary for expectant mothers to eat for two in order to ensure their baby gets the nutrients. However excessive weight gain can be risky for both the mother and the developing fetus. That’s why it’s important to understand the guidelines for weight gain during pregnancy. If you have gained much weight it’s crucial to know how to safely control it. The amount of weight a woman can gain during pregnancy depends on her BMI before getting pregnant.

If your pre pregnancy BMI was over 30 and you were considered obese your total weight gain should be limited to 11 20 pounds. If your BMI was between 25 and 29.9 then your weight gain should be limited to 15 25 pounds. No additional pounds should be gained in the first trimester.

According to a study conducted in 2017 adopting a diet along with regular exercise can help reduce pregnancy related weight gain and decrease the likelihood of needing a cesarean delivery. Therefore managing your weight gain can contribute towards outcomes, for both you and your baby during pregnancy. Here are ten ways that can help you curb excess weight gain while expecting.

1. Prioritize Restful Sleep

When you’re working on losing weight during pregnancy it’s equally important to ensure that you’re getting enough restful sleep. Lack of sleep not hampers your weight loss efforts but also affects other methods you may be using to shed those extra pounds. For instance sleep plays a role in aiding your bodys recovery after exercise.

Research suggests that inadequate sleep is often linked with weight gain. Expectant mothers tend to consume calories when they are awake and insufficient sleep can further contribute to overeating, which poses additional health risks for pregnant women.

Strive for rejuvenating slumber that helps calm your body and curbs excessive eating. By doing you’ll be able to better regulate your hunger levels and effectively manage weight gain throughout your pregnancy.

2. Reduce Stress

Are you experiencing any concerns or worries that keep you up at night during your pregnancy? Feeling stressed and anxious? It’s important for expectant mothers to find ways to reduce stress and cultivate a sense of calmness in order to manage weight gain during pregnancy effectively.

When the body experiences stress it releases cortisol, a hormone that can lead to weight gain in pregnant women and increase the risk of complications. That’s why it’s crucial to minimize stress levels, which can help prevent weight gain, throughout pregnancy.

3. Reducing The Intake Of Empty Calories

When it comes to pregnancy the advice is often to eat more. However it’s crucial to be mindful of the types of foods and drinks we consume. Consuming calories can lead to unnecessary weight gain during pregnancy. This can pose challenges for women who’re already overweight particularly in the second and third trimesters when the baby is growing rapidly. Excess weight can make movement. Balance more difficult. Therefore it’s wise to limit our intake of calories.

Examples of foods that are packed with calories include sugary drinks like sodas, fast food meals, sweet pastries and oily foods. Pregnancy cravings may tempt us to indulge in these treats. Its important to keep our calorie intake in check as much as possible. Managing weight gain during pregnancy requires planning. One good starting point is examining our eating habits. Snacking excessively or drinking beverages can contribute to excessive gestational weight gain. Being overweight also increases the risk of health issues such as blood pressure, for pregnant women.

4. Stay Physically Active

Stay physically active

To maintain a weight gain during pregnancy it’s important to incorporate exercise into your daily routine. If you weren’t very active before pregnancy provides an opportunity to start getting physically active. The best part is that you can begin gradually increase your activity level. However it’s always an idea to consult with your healthcare provider beforehand especially if you have any health concerns like high blood pressure.

When embarking on your fitness journey as a mother consider starting with a leisurely walk. Take some time each day to connect with nature and enjoy a stroll. You might also want to explore joining a yoga or Pilates class as they are both excellent, for improving balance and strength.

5. Consume Green Tea

Staying well hydrated is essential during pregnancy. Opting for beverages like tea can be an excellent choice as they not only help with fluid intake but also aid in maintaining a healthy weight and reducing inflammation. However it’s important to remember that green tea contains caffeine so it should be consumed in moderation.

On the side green tea is primarily composed of water, which means there’s no need to fret about consuming excessive calories. A cup of brewed green tea typically contains, around 25 milligrams of caffeine.

6. Adopt Mindful Eating Strategies

Consider incorporating eating techniques into your routine. Research indicates that the size of your eating utensils can significantly impact your eating habits. To illustrate when you’re pregnant it could be beneficial to choose plates to control your calorie intake. Larger plates can subtly trick you into thinking there’s food on them which might unintentionally result in overeating. Additionally when dining out it’s worth considering opting for half size portions since meals served at restaurants tend to be larger than what we have, at home.

7. Increase Your Protein Intake

To effectively manage weight during pregnancy it is crucial to avoid any attempts at shedding pounds. However if you are already overweight it is important to be mindful of weight gain.

Maintaining awareness of the content of every meal and considering adding more protein to your diet can be a smart strategy when trying to control your calorie intake and keep an eye on your weight. Including protein in your meals triggers the release of a hormone called YY peptide which helps you feel fuller for periods. This increased sense of satiety reduces the chances of overeating, which can potentially lead to obesity, among women.

8. Follow A Healthy Eating Plan

It’s important to prioritize an eating plan when you’re pregnant. Opting for a balanced diet will provide you with the necessary nutrients without going overboard on calories. Now is the perfect time to navigate your pregnancy cravings wisely and make meal choices. Making a commitment to have a breakfast during your pregnancy will keep your metabolism active and prevent unnecessary calorie intake.

To ensure you manage weight gain throughout your pregnancy smoothly it’s advisable to have discussions with your healthcare provider. They can offer advice tailored to your specific needs. Embracing a lifestyle not only reduces the risk of excessive weight gain or obesity during pregnancy but also helps regulate caloric intake, for individuals facing weight related challenges.

9. Stay Hydrated

To enhance your health and vitality during pregnancy it’s important to increase your hydration levels. Drinking water also plays a role in thermogenesis which helps maintain energy balance and assists with weight management. One helpful tip is to have a glass of water 20 to 30 minutes, before meals as it can help curb hunger. Staying properly hydrated not creates a feeling of fullness but also aids in burning extra calories.

It’s crucial to avoid weight gain during pregnancy as it can lead to complications. Try to stick within the recommended weight gain range based on your pregnancy body mass index (BMI). Keep in mind that during the trimester regardless of your BMI you should aim not to gain any weight.

10. Start By Planning Your Meals

Improving your health before getting pregnant is important but its not recommended to try to lose weight during pregnancy. Meal planning can be a strategy in managing calorie intake. It allows you to still enjoy the benefits of a diet while avoiding overeating and excessive weight gain. Essentially meal planning involves organizing and preparing your meals for a specific period of time.

To begin consider developing a meal strategy that aligns with the appropriate weight gain goals for each trimester based on your BMI. Its generally advised to aim for weight gain as this is usually safer and more beneficial, for both the mother and baby when starting pregnancy while already being overweight.

Staying Healthy While Pregnant

Its important to be mindful of your weight during pregnancy as it can lead to complications. By managing weight gain and focusing on a lifestyle you can reduce the risk of obesity. Make sure to include foods and drinks in your diet stay active and be mindful of portion sizes. Its recommended to start adopting a lifestyle in the first trimester and consult with your healthcare provider, for personalized advice throughout your pregnancy journey. Additionally maintaining a lifestyle after giving birth can aid in postpartum weight loss especially if you are breastfeeding.

What Exercises Are Safe For Weight Loss During Pregnancy?

During pregnancy it is generally recommended to engage in exercises that promote weight management and overall health. These exercises typically include activities like walking, swimming and stationary cycling which’re gentle on the body and promote cardiovascular well being. Additionally prenatal yoga and Pilates can be beneficial for improving flexibility and strength while minimizing strain, on the joints.

It is crucial to adapt your exercise routine to accommodate your changing body throughout pregnancy. It is also important to avoid intensity or high impact activities that could pose a risk of falling. Before starting any exercise program during pregnancy it is always advisable to consult with a healthcare professional to ensure the safety of both mother and baby.

Is It Possible To Lose Weight While Pregnant?

No it is not recommended to try to lose weight during pregnancy as it can have effects on both the mother and the baby. It is best to focus on maintaining a weight before getting pregnant and during pregnancy the main goal should be ensuring a safe and healthy weight gain. There are approaches that have been explored to manage calorie intake and overall weight gain during this special time.

It’s important to prioritize caution and follow guidelines for a weight gain. Pregnant individuals should consult with their healthcare provider before making any changes, to their diet or exercise routine.

What Are Some Healthy Snack Ideas During Pregnancy?

During pregnancy it is generally recommended to engage in exercises that promote weight management and overall health. These exercises typically include activities like walking, swimming and stationary cycling which’re gentle on the body and promote cardiovascular well being. Additionally prenatal yoga and Pilates can be beneficial for improving flexibility and strength while minimizing strain, on the joints.

It is crucial to adapt your exercise routine to accommodate your changing body throughout pregnancy. It is also important to avoid intensity or high impact activities that could pose a risk of falling. Before starting any exercise program during pregnancy it is always advisable to consult with a healthcare professional to ensure the safety of both mother and baby.

Risks And Safety Guidelines

When it comes to risks and safety guidelines the first thing expectant mothers should do before starting a weight loss program is to seek advice from a registered dietitian. They can provide guidance on eating strategies. Establish appropriate weight gain goals. It’s important to note that gaining much weight during pregnancy can be just as risky as losing weight. Any amount of weight loss during the third trimesters can pose risks to both the mother and the developing fetus.

During pregnancy it’s crucial to exercise with caution and avoid overexertion. Its recommended to engage in exercise while ensuring ample rest. Listen to your body. If you feel excessive strain during any fitness routine, its best to stop. Remember, pregnancy is not the time for experimenting with fad diets. Most diets are overly restrictive. May reduce your nutrient intake, which can lead to complications during pregnancy.

Of relying on fad diets focus on developing nutritious eating strategies that align with your weight gain goals, for the well being of your baby. Therefore there’s no need to worry about how to lose weight during pregnancy as it isn’t safe or advisable.

When Should I Not Lose Weight During Pregnancy?

Typically it’s not advisable to try to lose weight while pregnant because the growing fetus requires nutrition. It’s crucial to ensure that both the mother and baby receive nourishment for their health and development. Unless specifically recommended by a healthcare provider intentional weight loss is generally discouraged.

However in cases like pre existing obesity, controlled weight management, under medical supervision might be necessary. Always prioritize a balanced and nutritious diet to support the growth of the fetus and maintain the well being of the mother during pregnancy. For advice it’s best to consult with a healthcare professional.

Frequently Asked Questions

Is it safe to lose weight while pregnant?

No it is not considered safe to lose weight while you’re pregnant. It is recommended to manage your weight before getting pregnant or after giving birth.

Is it common for women to lose weight during pregnancy?

It can vary. If you are not intentionally trying to lose weight during your pregnancy and you notice a decrease in pounds it is important to consult your doctor

During which trimester do women typically gain the weight?

Typically there should be no weight gain during the first trimester. The substantial increase in weight usually occurs in the third trimester when the baby experiences rapid growth.

Can a pregnant woman follow a diet plan to shed pounds?

No following a diet plan with the intention of losing weight during pregnancy is not recommended. Most diets restrict nutrients necessary for expectant mothers.

What is the average weight gain for women?

The average amount of weight gained by a pregnant woman should be around 11 25 pounds above her normal bodyweight depending on her initial BMI. If theres less or more than this range it is advisable to seek guidance from a healthcare professional

How much weight loss is considered safe during the trimester?

While losing weight during pregnancy isn’t deemed safe it’s possible to avoid excessive weight gain, in the first trimester. Its generally not recommended to focus on weight loss during the trimester of pregnancy. It’s common for women to experience nausea and vomiting which may naturally lead to some weight loss. Instead it’s important to aim for maintaining your weight during this time.


If you’re pregnant and looking to lose weight its generally recommended to wait until after giving birth. The act of nursing can actually help your abdomen shrink and burn off calories helping you get back to your pre pregnancy weight.

While carrying weight during pregnancy can have potential risks and may contribute to issues like gestational diabetes trying to lose weight while pregnant can also come with its own set of dangers such as premature birth or having a baby who is smaller than expected. At this time there aren’t any guidelines for weight loss, during pregnancy. Until safe practices are established it’s important that women who wish to lose weight during this period consult with a registered dietitian in order to ensure they maintain a nutritious diet.


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Mark Willson, holding a Ph.D., functions as a psychotherapist in Washington, D.C. His specialized fields encompass addiction, anxiety, depression, as well as sexuality and interpersonal connections. Dr. Willson holds the distinction of being a diplomat for the American Board of Addiction and Anxiety, further serving as a certified counselor and addiction specialist.

Aside from his personal professional endeavors, Dr. Wilson has engaged in roles as an author, journalist, and creator within substantial medical documentary projects.

Isabella Clark, Ph.D., held the position of a professor within Emory University’s School of Medicine, working in the Department of Mental Health and Nutrition Science. Alongside this role, she served as a research associate affiliated with the National Research Center. Dr. Clark’s primary area of research centers on comprehending the mechanisms through which adverse social encounters, encompassing prolonged stress and traumatic exposure, contribute to a spectrum of detrimental mental health consequences and coexisting physical ailments like obesity. Her specific focus lies in unraveling the reasons behind the varying elevated susceptibility to stress-linked disorders between different genders.


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