Gone are the days when pregnancy was seen as a time to indulge in all your favorite foods and simply wait for the weight to melt away after you have given birth. weight gain during pregnancy is always expected and necessary, but that doesn’t mean it is an invitation to stop exercising, eat poorly or put on extra pounds. However, the discussion about weight loss during pregnancy is riddled with myths and misinformation, so we are here to set the record straight.
Myth #1: You should never lose weight during pregnancy.
This is the biggest myth about weight loss during pregnancy. It is not uncommon to lose a little bit of weight in the first trimester due to morning sickness or food aversions, for example. Even if you start your pregnancy overweight or obese, your doctor may recommend that you manage your weight and gain less than the suggested amount depending on your weight status and health history. It is essential to work with your healthcare provider to ensure that you are taking the right precautions and tracking your weight gain progress.
Myth #2: You cannot exercise while pregnant.
The American College of Obstetricians and Gynecologists recommends that pregnant women get at least 150 minutes of moderate-intensity exercise per week. Many women can continue doing the exercises they did before pregnancy and throughout pregnancy. Exercise is beneficial for both you and your baby, as it can help manage weight, improve mental health, increase energy levels, and reduce the risk of gestational diabetes and other pregnancy complications. As with anything, always talk to your healthcare provider before starting a new exercise program.
Myth #3: You should eat for two.
This myth has been perpetuated for too long, but it is time to debunk it. While pregnant, you do need to consume more calories than you did before pregnancy, but that doesn’t mean you have to eat twice as much. In general, women who are at a healthy weight should consume about 300-500 additional calories per day during pregnancy. Those who are overweight or obese at the time of pregnancy may need to consume fewer calories. It’s important to choose healthy, nutrient-dense foods that provide key nutrients needed for a healthy pregnancy, like folic acid, calcium, and iron. Focus on increasing the amount of produce, whole grains, lean protein and healthy fats in your daily diet.
Myth #4: You can’t eat certain foods during pregnancy.
While it is true that pregnant women should avoid certain foods, such as raw or undercooked meat or eggs, unpasteurized dairy and soft cheeses, and some types of fish containing high levels of mercury, there is no specific list of “forbidden” foods. If you have any questions about what foods you can and cannot eat during pregnancy, talk to your healthcare provider.
Myth #5: Losing weight during pregnancy will harm your baby.
If your healthcare provider advises you to lose weight during pregnancy, you can do so safely. Improving your health and managing your weight are crucial components for having a healthy pregnancy, delivery and baby. It’s essential to talk to your healthcare provider about what healthy weight loss means for you during pregnancy as it doesn’t involve extreme diets or fasting.
In summary, it is possible to lose weight during pregnancy safely if needed. Always consult your healthcare provider to assess your BMI and choose the right weight management plan for you. Eat healthy, stay active, and maintain an open line of communication with your care provider throughout your pregnancy to ensure a healthy pregnancy and baby.