While Pregnant: Safe Ways To Lose Weight While Pregnant

The Real Mom’s Guide 

Why dieting is dangerous during pregnancy.
It is never safe to restrict calories during pregnancy. In fact, calorie restriction is another risk factor for obesity later on in your child’s life.

Studies have shown that dieting in pregnancy changes your unborn child at the cellular level. If you want to give your baby a chance at a healthy life, be aware that their health begins when they are growing in your belly. Don’t cut your calories.

Under a doctor’s or registered dietitian’s supervision, eat a healthy diet full of whole foods and fiber.

What Is The Paleo Diet?

Here a few more tips:

reduce the number of processed foods you eat
focus on eating lots of veggies and lean protein
reduce sugar and liquid calories
distribute calories and eat balanced meals throughout the day
don’t skip meals
eat a good breakfast with protein
take a prenatal vitamin with folic acid
Your doctor will likely suggest weight-loss guidelines – take it with a grain of salt. If your doctor suggests weight loss in a plus-sized pregnancy, I would advise you to find a new doctor who will work with you to make your pregnancy healthy and happy.

Intelligent exercise for a healthy pregnancy.
losing weight with a certified prenatal trainer
Before you begin any kind of exercise during pregnancy, it is always important to check with your doctor or midwife.

Know your body. If you have any medical conditions that are not under control, exercise may increase the chance of worsening your own or your unborn child’s health. Know what you can and can’t do.

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If your primary care provider gives you the green light, find an experienced Prenatal Fitness Trainer. You can safely begin light to a moderate exercise program that can include walking or swimming.

You can also add a light resistance training program at the beginning of your second trimester. Find out what exercises you can do to reduce your pregnancy discomforts and prepare your body for birth.

It is dangerous to exercise at a high intensity during pregnancy. An elevated heart rate or gasping for breath puts your fetus at risk. A lack of oxygen and blood is dangerous for your unborn child and can result in a miscarriage or preterm birth.

When you exercise, monitor your exertion throughout your session. The simplest way to do this is by using the talk test. If you can talk in full sentences, you are probably working safely within your limits. These are the warning signs to stop exercising immediately and call your doctor:

abnormal shortness of breath
chest pains
painful uterine contractions
vaginal bleeding
any gush of fluid from the vagina
dizziness, or feeling faint.

Safe Ways To Manage Weight When Pregnant
The best approach to deal with excess weight gain is to have a concrete plan and focus on having a healthy lifestyle. If you are overweight or obese and your doctor recommends weight management, you may follow the below ways:

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Know your weight needs
The amount of weight that you should gain during pregnancy depends on your pre-pregnancy BMI (body mass index). Before you decide to lose weight during pregnancy, it is good to know your threshold for pregnancy weight gain.

Understand your calorie requirement
As mentioned in the above table, all pregnant women don’t need to gain the same amount of weight. So, you need to know your calorie requirements. Your calorie requirement increases in the second and third trimester.

For women with normal weight, the average caloric intake should increase by around 300kcal/ day during pregnancy. However, it varies depending on your BMI among other things. Therefore, talk to your doctor to understand your specific needs.

Don’t follow low-calorie diets or rigorous weight loss regimes like intermittent fasting.

Belly Fat in Women 

Eat frequent but small meals
This could help you manage your weight, whether you are pregnant or not. Eating frequent but small meals help you manage your portion size. This is especially useful during pregnancy when eating a full meal can make you feel sick. Experts advise eating three not-too-big main meals and two to three smaller meals per day.

Eat healthy food
Losing weight does not mean starving yourself; definitely not when you are pregnant. It means eating healthy. Here are some foods you should eat:

Fresh fruits and vegetables
Cereals and bread made with whole grains
Low-fat milk and dairy products
Foods rich in folates, such as strawberries, spinach, and beans
Unsaturated “good” fats like olive oil, canola oil, and peanut oil

And then you need to avoid some foods, including:

Healthy Diet Plant-Based Diet

Food laced with artificial sweeteners
Food and drinks that contain sugar or corn syrup
Junk food like chips, candy, cake, cookies, and ice cream. It’s okay to cheat once in a while, just don’t make it a habit
Salt causes water retention in the body. So, have it in moderation
Unhealthy fats like margarine, butter, gravy, sauces, mayonnaise, and salad dressings
Do not eat for two
Pregnancy does not mean you have to eat for two. In fact, you do not have to eat for two but eat healthy food. Besides calories and proteins in the required amounts, the body also needs nutrients such as folic acid, vitamin B12, and calcium.

Nuts provide protein while milk and cereals supply the extra calories. Eggs and yogurt are a great source of protein, calcium, and vitamin D. Spinach is high in folic acid and should be included in your everyday diet. Red meat provides iron.

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You do not have to stop working out because you are pregnant. Working out is important if you want to manage your pregnancy weight and prepare your body for the delivery.

But talk to your doctor or a trainer specialized in exercises for pregnant women, before you plan your workout regimen. You may have around 30 minutes of exercise four to five times a day. You may try exercises such.


Do not take up exercises that are taxing. Avoid exercises if you experience any of the following:

Vaginal bleeding
Chest pain
Muscle weakness
Amniotic fluid leakage
Have a medical condition (such as threatened miscarriage, incompetent os, placenta previa or high blood pressure) for which the doctor has specifically advised avoiding exercises

Best Diets Weight loss Diet plans

Carry your lunch to work
This way you can avoid eating outside food or junk food. Also, you can limit the quantity of the food you take. Preparing your lunch gives you the freedom to add all the veggies and fruits you want, and avoid the ingredients that may cause unnecessary weight gain.

Risks in plus-sized pregnancy.
The U.S. Centres for Disease Control and Prevention have stated that an overweight, pregnant woman has nearly the same risks as someone who has uncontrolled high blood pressure, diabetes, a regular smoker or drinker.

Before you panic, it is important again to note that overweight women give birth to healthy babies every day.

If you are already pregnant, the best thing you can do is talk with your doctor or midwife to assess your risks and make a plan for the healthiest pregnancy you can.

A lot of women begin to take better care of themselves during pregnancy, no matter what their initial weight is. We have another human being growing in us and they are dependent on our body.

Pregnancy is a great time to make permanent lifestyle changes that lead to a healthier life for you and your child.

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The risk to your unborn baby.
Excess maternal weight in pregnancy can result in these risks to the unborn child:

increases the risk of miscarriage
having a larger than average baby which increases the child’s risk of being overweight later on
increases your baby’s risk for developing chronic conditions such as heart disease or diabetes later on in life
doubles the risk for birth defects such as Neural Tube Defects
a medically induced preterm birth caused by complications associated with obesity can result in a higher chance of short term or long term health issues.
Risks to the mother.
An overweight pregnant woman also has her own increased health risks. Here are the major risks:

increased risk of developing gestational diabetes. Sugar levels that are high or uncontrolled increase your chance of having a large baby. Big babies make a vaginal delivery more difficult which may require a surgical birth (cesarean section). Large amounts of sugar in your blood prevent your body’s cells from getting the fuel they need, which can lead to malnutrition.
increased risk of preeclampsia. Preeclampsia is high blood pressure that occurs only during pregnancy. High blood pressure results in a reduction of blood flow throughout the body, including the placenta and unborn baby. This can result in poor growth and less amniotic fluid. It increases the chance of placental abruption which can be deadly. In severe cases, eclampsia can result in seizures.
increased risk of sleep apnea which leads to fatigue and increases the risk of high blood pressure, preeclampsia, eclampsia, and heart and lung disorders.
increased risk of infection – both Urinary Tract Infections (UTI) during pregnancy and postpartum infections whether the baby is born vaginally or via c-section.
increased risk of problems during labor and delivery. Overweight pregnancies often result in longer labors.
excess body fat makes it difficult to monitor the unborn child which can result in unnecessary cesarean sections.

Firstly Marathons are generally not recommended for pregnant women and you should probably avoid contact sports until after your baby is born. If your nausea and fatigue are getting in the way, keep in mind that it passes.

So Walking and swimming are fabulous exercises for expectant moms. A brisk walk for 20-30 minutes each day can be a fun way to add physical activity to your day.

You’ll sleep better, improve your mood and reduce stress, keep weight off before and after delivery, lower the likelihood of a cesarean section and premature birth, and reduce the risk of type II diabetes for your baby.

Exercise During Pregnancy

1. Walking and Running

These two activities are some of the best cardiovascular workouts for pregnant women. All you need is a comfortable pair of supportive shoes, and you’ll be on your way to building endurance and strengthening your heart. Aim for a moderate increase in your heart rate — no sprints necessary — and start at a comfortable pace before gradually increasing your stride.

2. Swimming

Touted as one of the safest full-body exercises for pregnant women, swimming combines cardiovascular benefits with muscle-building for arms and legs. 

Moreover, swimming may reduce swelling in your hands, ankles, and feet, and it is an excellent low-impact workout for women experiencing lower back pain.

3. Dancing (and Other Aerobics)

As long as your dance routine does not include jumping, leaping, or twirling, feel free to keep your heart pounding to the beat of your favorite music. If you don’t like to dance, consider joining a group aerobics class — there are even some designed specifically for moms-to-be.

 In a prenatal exercise class, you can enjoy the company and camaraderie of other future mothers and have the security of knowing every movement has been designed for safety.

4. Stationary Cycling or Spinning

If you are already comfortable on a bicycle, you are fine to continue riding it during your first trimester; however, beginning with your second trimester, you should switch to a stationary bike at home or in a spinning class to avoid the risk of falling. (The same advice applies to other exercises that might involve contact, like basketball, soccer, horseback riding, surfing, gymnastics, skiing, or mountain biking.)

5. Yoga

Many moms-to-be love yoga for its ability to tone muscle and improve flexibility without placing stress on tender joints. Skip the Bikram and hot yoga classes – the pregnant body cannot disperse heat as effectively – and for peak heart health, mix in a light jog or a swimming session once or twice a week.

Avoid any poses that ask you to lie on your back, which will put pressure on your vena cava and could cause you to feel short of breath, dizzy, and nauseated.

6. Pilates

A once-per-week Pilates workout can develop and challenge core strength, improve your balance, and mitigate that pesky lower back pain. As with yoga poses, you’ll want to avoid any Pilates moves that have you lying on your back and be mindful not to overexert yourself, particularly with stomach stretches.

Even if you don’t take formal Pilates or yoga classes, stretching for several minutes in conjunction with cardiovascular exercises is essential for a complete workout.

7. Weight Training

While strength training is typically safe if you follow guidelines for pregnant women, check with your doctor before beginning a new weight training program. Always move in a slow and controlled manner, either with free weights or on weight machines. Do not lie on your back or hold weights over your stomach.

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