Is It Safe To Lose Weight While Pregnant?

Weight gain is expected (and healthy) during pregnancy. After all, increased blood volume, amniotic fluid, a placenta and a growing fetus will add up to around 20 pounds by the end of pregnancy.

Still, some struggle with seeing their bodies change during pregnancy. It can lead some to attempt to manage or minimize weight gain.

But is losing weight while pregnant safe? Maternal-fetal medicine specialist Cara Dolin, MD, discusses weight gain and weight loss during pregnancy and what’s healthy.

Can you lose weight while pregnant?

Pregnancy requires a diet rich in vitamins, minerals, protein and healthy fats. But if you’re cutting calories or following a restrictive diet, you probably won’t get what your body needs.

So, losing weight shouldn’t be the goal while you’re pregnant.

“Pregnancy isn’t the time to try a weight loss plan or work toward a slimmer physique,” Dr. Dolin emphasizes. “If you try to lose weight, you could miss nutrients you need.”

But that doesn’t mean you should throw healthy eating out the window.

“You should focus on health, not weight loss,” she advises. “Eat plenty of nutrient-rich foods like fruits, vegetables, whole grains and lean protein. Minimize ultra-processed foods, which have more calories without much nutrition.”

How much weight should I gain during pregnancy?

You might know someone who barely gained 10 pounds during pregnancy and another who gained 40. Or more. So, what’s the “right” amount of weight gain?

Current guidelines suggest pregnant women should gain:

• 28 to 40 pounds if your body mass index (BMI) is less than 18.5
• 25 to 35 pounds if your BMI is 18.5 to 24.9
• 15 to 25 pounds if your BMI is 25 to 29.9
• 11 to 20 pounds if your BMI is 30 or higher

Still, these guidelines are only recommendations, and everyone’s body is different.

“The best way to know if your weight gain is on track is to see your provider for regular prenatal visits,” Dr. Dolin states. “Your provider can measure your belly or perform an ultrasound to check for healthy fetal growth.”

Is it OK to lose weight in the first trimester?

You don’t need to gain much weight in the first trimester because the fetus is still tiny and doesn’t need those extra calories yet. Gaining 1 to 4 pounds in the first 12 weeks is a good goal for most.

But don’t take this as a reason to try a new diet in the early days of pregnancy.

“The first trimester is a critical time for the formation of organs, including the brain and spinal cord,” Dr. Dolin shares. “Don’t intentionally restrict your calories or certain foods unless your provider gives you the go-ahead to do so.”

But what if morning sickness is causing unintentional weight loss?

Dr. Dolin says not to panic but to check in with your prenatal care provider. “Severe nausea and vomiting can be serious, and you don’t have to tough it out,” she continues. “Tell your provider if you’re struggling to eat enough calories. Treatment is available to help you feel better. We can also recommend home remedies that may help.”

How to stop gaining weight while pregnant

Weight loss goals aren’t a great idea, but gaining too much weight during pregnancy can also lead to health issues. If you’re gaining more than is healthy, talk with a provider about how to slow down those gains.

“Higher weight gain during pregnancy can lead to issues like gestational diabetes or preeclampsia,” Dr. Dolin reports. “Your provider can work with you to create a nutrition plan for the healthiest pregnancy possible.”

Swapping out processed foods high in calories and sugar in favor of whole fruits and veggies is a great start. And don’t forget about beverages.

“Look at sugar and calories from drinks like soda and juice,” she suggests. “Drinking water in place of these drinks can cut unnecessary calories without sacrificing nutrition.”

You can also safely exercise during pregnancy, which has many benefits beyond keeping weight in check.

“Regular exercise can relieve aches and pains, boost your energy levels and improve sleep quality,” she adds. “It also lowers your risk of pregnancy complications and cesarean delivery (C-section).”

But before you head off to the gym, consider how active you were when you got pregnant. If you were already running, swimming or strength training regularly, you can keep doing those activities. Listen to your body and don’t overdo it.

“You can continue your exercise program during pregnancy, but your fitness ability will change as the fetus grows,” Dr. Dolin explains. “You may need to ease up, which is normal and expected.”

And if you’re new to exercise, start slowly to avoid injuries.

“Walking is great exercise, and it’s something fitness beginners can do,” she says.

Coping with pregnancy weight gain and disordered eating

If you have disordered eating or struggle with body image, pregnancy weight gain can be hard to cope with. But you’re not alone, and your provider can help.

“Being weighed at every prenatal visit can be triggering for,” Dr. Dolin acknowledges. “If weight gain is a concern for you, be open with your provider about it. We can record your weight without sharing the number with you. And we can also connect you with mental health providers or support groups.”

And unfortunately, it’s all too easy to see yet another “baby bump” on social media that looks seemingly perfect and slim.

But Dr. Dolin says comparing your body to someone else’s won’t help you be your healthiest self. “Remember that what you see online could be altered, so don’t shoot for unrealistic weight goals.”

Health is the priority

Pregnancy is a time of so much change, including to your body shape. But remember that this time is temporary. And a growing belly is beautiful.

“You can focus on returning to your pre-pregnancy weight after you’re done with pregnancy and breastfeeding,” Dr. Dolin assures. “For now, your health comes first. And getting proper nutrients is critical for healthy fetal development.”