Is it possible to lose weight during pregnancy?

Is it possible to lose weight during pregnancy?

Pregnancy

Pregnancy is a sensitive period that many women go through, as this stage begins with the appearance of some symptoms that include; Nausea, vomiting, or both, irregular

Is it possible to lose weight during pregnancy?

menstrual periods, an increase in breast size, the appearance of secretions from it, urination more than usual, and the movement of the fetus that is felt after 20 weeks from the beginning of pregnancy, and one of the most important symptoms is weight gain, and it is worth noting that the stage of pregnancy. 

Pregnancy requires a lot of care and attention; You should make regular visits to the doctor, drink plenty of water, eat healthy food, avoid using medications without consulting a doctor, and maintain a good level of physical activity.

Weight loss during pregnancy

Women gain weight during pregnancy, and specialists have determined the amount of weight expected to increase in a pregnant woman according to her pre-pregnancy weight; Where it is expected that women who are underweight will gain between 12.5 to 18 kilograms, while women who have a normal weight will gain between 11.5 to 16 kilograms, and those who are overweight are expected to gain between 7 to 11.5 kilograms, While obese women may gain between 5 to 9 kilograms, experts indicate that obesity during pregnancy may increase a woman's risk of miscarriage, stillbirth, in addition to various health complications related to pregnancy, such as; Pre-eclampsia.

However, it is not recommended to lose weight during pregnancy, especially by following a calorie-restricted diet, because this transfers the body to a starvation mode, in which the liver begins to produce The so-called ketones, which begin to provide the body with energy, but are associated with brain damage in fetuses, where they can cross the placenta barrier and reach the fetus, which is why doctors usually do not recommend losing weight during pregnancy, and instead recommend pregnant women to get Sufficient nutrients, and exercise to maintain the health of the mother and child, and it should be noted that if a woman was overweight or obese before pregnancy, she should try to lose excess weight before pregnancy.

Safe ways to lose weight during pregnancy

The doctor can recommend in some cases to lose weight, and we explain in the following the way to do this safely during pregnancy:  

• Knowing the amount of weight that a pregnant woman can gain: 

With the focus on weight loss, it must be taken into account that as long as the woman is still in the pregnancy stage, the weight gain is still continuing, but it is within the normal limits. 

Reducing the amount of calories consumed:

The first way to lose excess weight is by reducing daily calories, and a nutritionist must be discussed to determine the amount of calories that can be consumed to lose weight, and it is worth noting that pregnant women should eat at least 1,700 calories in Today, in order to ensure that the mother and child get enough energy and nutrients, and if the mother consumes calories much higher than the minimum, then the amount of calories can be reduced gradually, and tips to help with this mention the following: 

• Focus on whole grain consumption, such as; Brown rice, quinoa, and buckwheat. 
• Reduce the amount of sugars, and choose natural sources of sugar, such as: fruit, where two meals can be selected daily, and eat them with protein, such as: apples, peanut butter, and it is preferable to choose fruits high in fiber, such as; Berries, apples, or pears. . 
• Increase vegetable consumption. 
• Eating lean protein, such as: chicken, fish, and turkey, and it is preferable to consume fresh meat and seafood, and to stay away from consuming processed meat, such as; Bacon, sausages, and fried foods.
•  Avoid skipping meals, to make sure you get adequate nutrition.

Doing exercise:

 Although some women may be afraid to exercise for fear of harming their children, some exercises may be useful and contribute to maintaining weight. Reducing some of the aches and pains that women suffer from during pregnancy, and it is recommended to practice it for 30 minutes a day, or divide it into shorter times during the day, and it includes exercises useful for the pregnant woman; Swimming, walking, running, and yoga, and it is worth noting that any exercises that require reliance on balance should be avoided, such as; Cycling, which causes pain or dizziness, or requires sleeping on the back after twelfth week of pregnancy.

Useful foods during pregnancy

pregnant woman should know the foods that are preferred to be consumed during pregnancy, and we explain some of them as follows: 

• Eggs: as they are considered a source of protein that consists of: Amino acids, which are the building blocks of cells in the body, eggs also contain a lot of vitamins and minerals, including choline, which helps the brain and spinal cord develop properly, as well as contributing to reducing the risk of neural tube defects. .
• Salmon: It is a source of omega-3 fatty acids, which are necessary for the healthy development of the child, and may contribute to improving mood as well. Beans: They are a good source of protein, iron, folic acid, potassium, magnesium, and essential fatty acids during pregnancy. They are also a source of fiber that helps relieve constipation and hemorrhoids.

•  Sweet potatoes: They contain carotenoids, which are plant pigments that turn into vitamin A in the body, and they are a source of vitamin C, folic acid, and fiber. . Whole grains: These grains are a rich source of fiber and nutrients, such as: the antioxidant vitamin E, and the mineral selenium.
•  Dark green leafy vegetables: They are a source of vitamins, such as: A, C, K, and folic acid, as they are an important food during pregnancy.

Read more about ways to lose weight here.