Pregnancy is one of the most exciting times in the life of a woman. However, overweight women may have a problem managing weight while still ensuring that they take enough and nutritious foods as well as exercising safely. Medical experts agree that it is beneficial to lose some weight if you are an expectant woman that has a BMI of over 30 (you are extremely overweight).
However, if you were healthy before the pregnancy, it is not recommended that you lose some weight. It is expected that you will gain some weight during pregnancy, which is healthy for you and the child.
Here are a few tips to weight loss during pregnancy:
Plan for gradual weight loss during pregnancy
Now that you have a child that depends on you for its existence, you cannot go for the very drastic weight loss options such as strenuous exercises or strict diets. Weight loss should be gradual and limited to what is safe. Seek medical advice before losing weight.
Know how much weight you are expected to gain
During pregnancy, you have to gain some weight as the child grows in you and the body prepares for the birth process. You should determine the healthy weight gain before embarking on any weight loss program.
If you are obese with a BMI of 30 and above, you can gain 11 to 22 pounds safely. If your BMI is below 30 and not less than 25, you can gain 15 to 25 pounds. People below a BMI of 24.9 can gain between 25 and 35 pounds. This weight is based on your weight before pregnancy.
Reduce your calorie intake
Lowering your calorie intake is the first step to losing weight. In fact, most of the weight gain comes from taking lots of calories and burning less than you took. In order to lose a pound, you need to have a 3,500-calorie deficit.
Therefore, if you would like to lose 1 pound a week, you should have 500-calorie deficit a day. You need to keep a record of calories that you take every day. Look at labels to get a picture of your calorie intake. From your intake, you can devise a plan to cut some calories off your meals. However, ensure that you do not take less than 1,700 calories.
Deal with cravings
Cravings are common during pregnancy. You need to deal with them to cut weight. Here are a few suggestions:
- Go for natural sweeteners
- Avoid large amounts of junk food
- Eat a balanced diet
- Avoid emotional eating