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Healthy Weight Loss During Pregnancy – Is It Possible?

weight loss pregnancy

You’re now feeding for two and mother and developing baby need plenty of nutrients. Your body is also building up fat reserves during this time. These reserves will then be converted into breast milk to wean your baby.

However, mothers who are obese may find it beneficial to lose weight. Obesity is when the level of fat in the body is having a negative effect on the mom’s health.

The Body Mass Index is measurement system that uses your height and weight to estimate a healthy or unhealthy body weight.

According to Medical News Today;

“If your Body Mass Index (BMI) is between 25 and 29.9 you are considered overweight. If your BMI is 30 or over you are considered obese.”

You can measure your BMI score here.

Benefits Of Losing Weight

A recent study published by the The American College of Obstetricians and Gynaecologists found that obese women who lost weight during pregnancy

  • were less likely to need a caesarean delivery,
  • experienced less bleeding while giving birth and
  • less likely to have large newborn babies.

Does Weight Loss During Pregnancy Affect Baby

You can still lose weight without affecting your health and your baby. For example, eating plenty of fresh fruits and vegetables provides you with important nutrition without absorbing many calories. Of course this should be done in conjunction with cutting out junks foods and foods that are high in fats and sugar.

The most important thing to focus on is your intake of nutrition rather than your weight. This is especially important during the 1st and  2nd trimester. Cutting out high fat foods and replacing these with natural whole foods will enable you to lose weight naturally and provide the nutrition your baby needs to develop.

Many mothers are told to gain weight because they’re eating for two. However, if the extra weight is due to a diet that is high in saturated fats and sugar it will not benefit the health of mother or the unborn child.

Healthy Weight Loss Diet During Pregnancy

Most doctors will not recommend you go on a weight loss diet while pregnant, but if your obese losing some weight may be necessary for the health of you and your unborn baby.

Eating a healthy diet will help to ensure your baby develop and grow healthily. For the mother the nine months of pregnancy can be a lovely experience, however it also puts a lot of strain physically and emotionally on the body. That’s why eating a diet that provides essential vitamins and minerals is very important.

Eating a variety of food is just as important as eating foods that are fresh and natural.

Eat You’re 5 A Day

Eating 5 pieces of fruit and vegetables a day is the foundation of good healthy nutrition. As well as vitamins and minerals, fruits and vegetables are a rich source of dietary fiber.

Fiber also benefits your digestive system, helps prevent constipation and balances. Fiber is also good for regulating your blood glucose levels as this controls your appetite.

Vegetables are best eaten raw as you’ll get the maximum nutrients out of the food your eating. If eating raw vegetables is not practical, then steam them lightly and avoid cooking them in oil.

Carbohydrates And Starches

These foods include your rice, pasta, cereals, oats, maize, sweet potatoes and should be added to each meal. Carbohydrates is what your body needs for energy and you’ll need plenty of it while your pregnant. However, avoid white bread and breads made from refined flour as these contain very few nutrients.

Women with gestational diabetes should speak to their doctor about their intake of carbohydrates. Too many carbohydrates could increase their blood sugar levels and lead to health complications.


Proteins are your body’s building blocks and are essential for the growth and repair of body tissue. They’re also necessary for making hormones, chemicals and enzymes that transport life giving nutrients around your body.

The best sources of proteins are eggs, meat, fish, beans, peas, broccoli, lentils, soya and quinoa.

Folic Acid

Its very important for mothers to get plenty of folic acid, especially in the first trimester. Folate, also known as vitamin B6 is essential for the healthy development of the foetus, especially the brain and nervous system. Taking folic acid will greatly reduce the risk factors of health defects and other pregnancy complications.

Good sources of folic acid include;

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  • Spinach
  • Peanuts
  • Broccoli
  • Avocado’s
  • Hazelnuts
  • Cashew nuts 

Its also recommended to take a good quality folic acid supplement.

Healthy Snacking

There’s no doubt about it, while pregnant you will feel hungrier. This is only natural when your eating for two. However, there’s always the temptation to binge on snacks, especially the ones high in sugar that aren’t healthy and contain lots of calories.

These are far healthier and tastier options that will benefit you during pregnancy;

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  • Low fat probiotic yogurts
  • Dried fruits such as figs, prunes and dates
  • Baked potatoes with beans
  • Chicken or vegetable soup
  • Pitta bread filled with humus, cheese and lean ham

As you can see the best weight loss solutions are found in eating the right foods not having to eat less. With a healthy weight, which you will gain through good nutrition, there isn’t need to lose weight during pregnancy.

However if you’re very overweight or obese then losing weight could benefit you and your baby. Speak to your doctor about the best way to approach this. A combination a healthy diet and exercise during pregnancy will reduce your calorie intake and help you maintain a healthier weight.

After the birth of your baby you can begin to work on losing that extra fat.  There are a range of natural weight loss supplements for women that we recommend, however if you’re breast feeding read this first.