Gaining weight during pregnancy is a normal process. For an obese woman, additional weight gain during pregnancy can lead to complications. Thus, it is important to maintain a healthy weight during pregnancy for safe delivery.
Losing weight is beneficial for pregnant women with a BMI of more than 30. How to lose 10 pounds in a month while pregnant? It is possible to manage weight in the 1st trimester of pregnancy. The weight loss program needs to be monitored by a doctor or medical professional.
It is not recommended for pregnant women following crash diets or lowering calorie intake. Weight loss diet can lead to mental retardation or respiratory and neurological issues due to the unavailability of nutrients and macro-nutrients.
Calories cut down during pregnancy can increase the risk of obesity in a child in the later years of life. A healthy diet must be comprised of whole foods and fiber-rich foods during pregnancy.
Consult your doctor for the dietary changes that need to incorporate for leading a healthy lifestyle. So, if you are wondering on how to lose 10 pounds in a month while pregnant, it can be achieved by including fruits, vegetables and lean protein in the diet and avoiding processed food, sugary foods and liquid calories.
Can you lose weight safely during pregnancy?
Obesity can lead to various health issues during pregnancy and can also lead to complications during labour and delivery. Many women who have gained weight while pregnant want to lose it and often wonder about how to do it fast.
Losing weight during pregnancy should be a natural process. Trying to lose it fast can be dangerous for you as well as baby’s health. So, you should understand how you can lose weight safely during pregnancy without harming the baby.
1. Check how much weight is required to gain
It is normal for you to gain weight during pregnancy. This is important for the health of your child. Check your current weight and with the help of pregnancy chart, calculate how much weight gain is required for a healthy delivery.
Your goal should be to stay in the weight limit, so weigh yourself every week on the same scale. Fluctuations are normal, so avoid weighing every day as it can lead to unwanted stress and anxiety. The below chart will help you to know how much weight you can gain-
|Pre-pregnancy BMI||Category||Recommended Weight Gain|
2. Cut down the calories
You need to calculate how much calories your body needs every day for you and baby to stay healthy. It is recommended for pregnant women to consume 1700 calories in a day.
Keeping the track of what you eat daily can help you keep your weight in check. This will also help in understanding if you are eating more than what your body needs.
3. Exercise everyday
During pregnancy, moderate exercise is recommended irrespective of your weight. This provides relief from pain and helps to lose weight safely while pregnant.
Al least half an hour physical activity is advised every day which can be done in blocks of 10 to 15 minutes as well. Some physical activities recommended for pregnant women are swimming, walking and yoga.
4. Keep yourself hydrated
It is utmost important to keep yourself hydrated throughout pregnancy and even more if you exercising daily. It is recommended drinking 1-2 litres of water daily that will make you feel full and prevent excessive eating.
5. Take prenatal vitamins
As suggested by the doctor, take prenatal vitamins regularly. It is recommended to take every day as it helps in meeting the nutritional requirements. This will also restrict you from consuming calorie-rich foods more than required.
Always remember, supplements are not a substitute for actual food. Thus, a pregnant woman should eat healthy food to ensure that the body gets appropriate nutrients.
6. Eat healthily
Avoid eating junk food and always consume healthy food such as fruits and vegetables during pregnancy. You can choose whole-grain and bread along with low-fat milk and dairy
products. Look for the foods that are a rich source of folate such as strawberries, spinach and beans.
Eating healthy breakfast daily and high-fibre foods such as whole-grains, fruits, vegetables and beans aids digestion and prevent constipation. This is one of the most common problems during pregnancy.
Nutrition is quite important throughout pregnancy. Women should follow a diet plan to maintain weight during pregnancy.
Some of the recommendations for a healthy diet are-
Choose whole-grain cereals
Whole cereals include whole-wheat flour, broken wheat, brown rice, whole wheat pasta, jowar or nachni are the healthy choices. The high fibre content provides relief from constipation and gives a feeling of fullness.
The crackers such as toast, khakra or bread treat nausea. These should be made from whole grain cereals.
Dals and legumes
This is the power-packed food that fulfils the daily body requirement of protein. It should be consumed in the limit as over-consumption of pulses can lead to flatulence and causes discomfort.
To manage rising cholesterol, consume dry fruits such as walnuts dates, almonds, cashew nuts and pistachios. The Omega 3 in nuts help in maintaining the hormonal balance, reduces stress levels, blood clotting and nerve transmission in to-be-mother.
This also benefits the foetus, improves cognitive function and immunity post-delivery.
Low-fat lean cuts of chicken, low-fat fishes and egg whites are the best options than red meat. Non-vegetarian food supplies include proteins, iron, Omega 3, calcium and vitamin B12. These nutrients boost immunity and maintain gut integrity.
Fruits and vegetables
Throughout the pregnancy, varieties of fresh fruits and vegetables should be included in the diet. Minimum 5-6 servings per day will provide enough vitamins, minerals and fibre required during the pregnancy.
These are low in calories and fat too. A sweet tooth craving can also be satisfied with fruit like mango or banana.
diet plan to follow to maintain weight during pregnancy-
|Monday||1) Low-Gi museli 2) Natural yogurt 3) Few slices of your favourite fruit||Chicken salad with avocado, leafy green veggies and cheese with a balsamic and olive oil dressing||A non-fatty steak with a fresh mushroom sauce and spinach||Boiled egg|
|Tuesday||Boiled or poached egg on whole-wheat bread with slices of avocado||Vegetable wrap including red, green and yellow peppers, grated carrots, lettuce, tomato and some humus||Chicken fillets stuffed with feta cheese and a side of vegetables||Cracker bread with cottage cheese|
|Wednesday||Breakfast wrap filled with scrambled eggs, tomato and feta or mozzarella cheese||Chicken mayonnaise toasted sandwich on bread||Pizza with whole-wheat crust, topped with fresh tomatoes and veggies of your choice||Home-made air popcorn|
|Thursday||Breakfast oats with honey and a fruit of your choice||Vegetable soup with as many veggies in the pot as possible||Either meat or vegetable stew with brown rice||Oat bars|
|Friday||Ready-made whole-wheat waffles with fruit and honey on top||Couscous salad with cucumber, tomato and other veggies you may want to add-in||Vegetable sushi (no raw fish in it) for a night out meal||Carrots and cucumber with hummus dip|
|Saturday||Bran cereal with 2% fat milk and sliced banana on top||Baked potato with cottage cheese and chives on top||Vegetable, meat or chicken tacos with assorted veggies and sprinkled cheese||Smoothies of yogurt and fruit|
|Sunday||Whole-wheat toast with peanut butter and a fresh fruit||Pasta salad with mushrooms, pepper and mozzarella||Hake fillets with a lemon butter sauce, baked potato and green salad||Fruit of your choice|
Maintaining weight during the pregnancy period is vital for yours and baby’s health. It is advisable to have an ideal weight before pregnancy, rather than focus on losing it during pregnancy.
If you are planning to lose weight while providing required nutrients to baby during pregnancy, have a look at the recommendations mentioned above. It is important to lose weight gradually, rather than losing it fast as it might affect you as well as foetus health.
The tips, as well as the diet chart, advised above can help you lose weight naturally while keeping you and baby healthy at the same time. Before starting the diet, it is recommended to discuss with your doctor to ensure its suitability for your health condition.
Read Blog: Weight Loss During Pregnancy