How To Lose Weight During and After Pregnancy Safely

Pregnancy is a time of excitement and joy, but for women with obesity, it can be a stressful time. It is natural to gain weight during this period as your body prepares to nurture and nourish your growing baby. However, it is essential to maintain a healthy weight as excessive weight gain can lead to health issues like high blood pressure, gestational diabetes, and complications during delivery.

After delivery, mothers struggle to lose the extra pounds they have gained during pregnancy. However, losing weight too quickly can also cause harm to both the mother and newborn.

New research has shown that women with obesity can safely exercise and diet to lose weight during pregnancy without negative effects on their baby's development. In this blog, we discuss safe and effective tips to lose weight during and after pregnancy.

How Much Weight Should You Gain During Pregnancy

The recommended amount of weight gain during pregnancy depends on your pre-pregnancy weight. According to the American College of Obstetricians and Gynecologists (ACOG), the following guidelines are recommended for weight gain in pregnancy:
  • If your pre-pregnancy weight is underweight (BMI less than 18.5), then you should gain 28-40 pounds during pregnancy.
  • If your pre-pregnancy weight is normal (BMI between 18.5-24.9), then you should gain 25-35 pounds during pregnancy.
  • If your pre-pregnancy weight is overweight (BMI between 25-29.9), then you should gain 15-25 pounds during pregnancy.
  • If your pre-pregnancy weight is obese (BMI over 30), then you should gain 11-20 pounds during pregnancy.
If you're giving birth to multiple babies, a healthy pregnancy will typically require a bit more weight gain. It is important to note that these are only general guidelines, and your doctor may recommend different weight gain goals based on your individual health and pregnancy status.

The Risks of Being Obese While Pregnant

Having obesity during pregnancy can cause various complications that can lead to adverse outcomes for the mother as well as the baby.

Gestational Diabetes

One issue associated with obesity during pregnancy is gestational diabetes. This is a type of diabetes that occurs during pregnancy, and it can lead to complications such as too much amniotic fluid, preterm delivery, and preeclampsia.

High Blood Pressure

Another factor is high blood pressure. High blood pressure can lead to preeclampsia, a severe condition that can be life-threatening. Obese women are more likely to develop high blood pressure compared to women who are not obese. Additionally, obesity during pregnancy can increase the risk of birth defects and stillbirth.

Difficulties During Delivery

Carrying excess weight can also make the delivery process more difficult. Obese women are more likely to have cesarean sections, which have their risks, and difficulties during delivery. Breathing problems, infections, and bleeding are more common in overweight women who have cesarean sections than normal-weight women.

Affect Child's Health

Finally, being obese can also affect your child's health even after birth. Babies born to obese mothers have a higher risk of being overweight themselves, and this risk increases as the mother's BMI (Body Mass Index) increases. Obesity at a young age can lead to a host of health problems, including diabetes, asthma, and heart disease.

It is essential to prevent or manage obesity before conception and during pregnancy to minimize the risks and complications for both.

How to Lose Weight During Pregnancy

#1 Stay active

Staying active during pregnancy is essential for healthy weight management, enhances overall health, and prepares your body for childbirth. Exercise is an effective way to lose weight during pregnancy. However, not all types of exercise are safe for pregnant women. The best exercises to do during pregnancy are low-impact exercises, such as walking, swimming, indoor cycling, and light jogging. You can start with 15 minutes of exercise per day and gradually increase it to 30-60 minutes of moderate-intensity exercise, 3-5 days a week. Always listen to your body and stop if you experience discomfort, dizziness, shortness of breath, vaginal bleeding, or contractions.

#2 Focus on Healthy Nutrition

Eating a healthy and balanced diet is also important for maintaining a healthy weight during pregnancy. You should consume foods that are rich in nutrients and low in calories, such as fruits, vegetables, whole grains, lean protein, and low-fat dairy products. Avoid consuming foods that are high in sugar, salt, and saturated fats, such as processed foods, fried foods, and sugary drinks. You can also consult a registered dietitian to create a meal plan that meets your nutritional needs and weight loss goals.

#3 Manage Stress

Stress can also contribute to weight gain during pregnancy. Therefore, it is essential to find ways to manage stress, such as practicing relaxation techniques, maintaining a positive outlook, and getting enough sleep. Getting enough sleep is crucial during pregnancy and after birth. Lack of sleep can cause fatigue and stress, leading to weight gain. It's recommended to get at least seven hours of sleep every night to support weight loss and sustain a healthy pregnancy. You also can try meditation, deep breathing, or talking to a counselor or support group.

#4 Stay Hydrated

Drinking enough water is also crucial for maintaining a healthy weight during pregnancy. Drinking water can help flush out toxins from your body, regulate your body temperature, and keep you hydrated. Pregnant women should aim to drink at least eight to ten glasses of water per day. You can also drink water-rich foods like watermelon, tomatoes, and cucumber.

#5 Consult with a Medical Professional

Finally, it is essential to talk to your doctor or a prenatal healthcare provider before starting any exercise or weight loss program during pregnancy. They can assess your health and recommend safe and effective ways to achieve your weight loss goals.

How To Lose Weight After Pregnancy

After nine months of pregnancy, you may have gained some extra pounds. It’s normal for your body to change during pregnancy, but once you deliver your baby, it’s important to focus on getting back to your normal weight especially if you plan to become pregnant again in the future.

However, weight loss after pregnancy is a slow and steady process, and you need to be patient and consistent with your efforts. It's important to follow a healthy and balanced diet along with some physical activity to lose weight healthily. Read on and we're sharing 5 effective methods to help you lose weight after pregnancy.

#1 Be Kind To Yourself

It’s important to be kind to yourself after pregnancy and not rush into things. Your body needs time to heal and recover from the physical and emotional stress that it has been through. After pregnancy, give yourself time to heal and adjust to your new role as a mom. Remember that your body has gone through a lot of changes and it’s okay to take it slow. When you’re ready, focus on making small changes to your diet and exercise routine.

#2 Breastfeed Your Baby

Breastfeeding your baby is not only great for their health, but it's also an excellent way to shed those extra pounds after pregnancy. Breastfeeding burns calories and helps you lose weight by using stored fat in your body to produce milk. It's essential to note that you need to consume a healthy, balanced diet to ensure that your baby gets all the necessary nutrients.

#3 Consume a Balanced Diet

Maintaining a balanced diet is crucial when it comes to losing weight after pregnancy. A healthy diet should include proteins, carbohydrates, healthy fats, and fiber. When you're breastfeeding, it's important to consume nutrient-dense foods that contain vitamins and minerals that your baby needs. Avoid consuming junk food, processed foods, and sugary drinks, as they can hinder your weight loss progress.

#4 Exercise 30 Minutes Daily

Exercise is an important part of losing weight after pregnancy. However, it’s important to start slow and gradually increase your intensity. Walking, swimming, and indoor cycling are great low-impact exercises that can help you get back into shape. As you get stronger, you can add in more challenging exercises like jogging or weightlifting. It’s important to listen to your body and not push yourself too hard.

#5 Avoid Alcohol

Avoiding alcohol is an important aspect of post-pregnancy weight loss that is often overlooked. Alcohol can increase appetite and decrease inhibition, leading to overeating and unhealthy food choices. Alcohol can also disrupt sleep and cause fatigue, which can make it harder to be physically active and burn calories.

Additionally, if you are breastfeeding, it is especially important to avoid excessive alcohol consumption. Alcohol can pass into breast milk, causing harm to your baby and affecting their sleep and development.

By reducing alcohol consumption and finding alternative ways to unwind and socialize, you can make sustainable lifestyle changes that will not only help you achieve your weight loss goals but improve your overall health and well-being. Whether you are a new mother or simply looking to improve your health, reducing alcohol intake can be a key strategy for achieving success.

Frequently Asked Questions

Is cardio or weights better for weight loss?

Both cardio and weight training can help you lose weight. Cardio helps burn calories and fat fast, while weight training helps improve muscle mass, which in turn increases your metabolic rate. A combination of both cardio and weight training can be highly effective in shedding pounds after pregnancy. Start slowly, with low-intensity exercises, and gradually increase the intensity over time.

How much water to drink for weight loss?

Drinking water has long been associated with weight loss. Drinking around eight glasses of water per day increases your metabolism and helps you burn more calories. Water also acts as an appetite suppressant, helping you eat less during meals.

What is the best exercise for weight loss?

Cardiovascular exercises are the best for weight loss. These exercises increase your heart rate, helping you burn more calories. Indoor cycling is one of the best exercises for weight loss. It is a low-impact workout that burns a lot of calories and helps to lose weight quickly. Cycling also targets your lower body, including your calves, hamstrings, and glutes, making it an excellent toning exercise. To avoid falling due to imbalance and get the most out of your indoor cycling workout, you should invest in a premium stationary bike with stability.
Indoor cycling is the best exercise for weight loss

How long does it take to see weight loss?

It is essential to understand that weight loss is a gradual process and requires consistency and dedication. It can take several weeks or even months to notice significant weight loss results. However, it is important to focus on changing your lifestyle habits to lose weight and maintain your weight loss in the long run.


Losing weight after pregnancy takes time and effort, but it’s important to keep your goals realistic. Making small changes to your diet and exercise routine can make a big difference. With patience and persistence, you can achieve your weight loss goals and enjoy all the benefits of a healthy lifestyle.