Pregnancy is the fertilization and development of one or more offspring, known as an embryo or fetus, in a woman's uterus. Adequate nutrition before and during pregnancy has greater potential for a long term health impact than it does at any other time. A woman whose diet is adequate before pregnancy is usually able to bear a full term viable infant without extensive modification of the diet.

How to Lose Weight While Pregnant

Losing weight while you're pregnant is generally not advised by medical professionals — even overweight and obese women are almost always advised to gain weight during pregnancy. However, there are things you should do to prevent yourself from gaining unnecessary weight during your pregnancy.

Do not try to diet while pregnant.

You should never try to lose weight while pregnant unless your doctor specifically tells you otherwise. Do not start a weight-loss regimen after you find out that you are pregnant.
Obese women should gain between 5 and 9 kg.
Overweight women should gain between 7 and 11 kg
Normal-weight women should gain between11 and 16 kg
Underweight women should gain between13 and 18 kg
Dieting during pregnancy could deprive your baby of needed calories, vitamins, and minerals.
Many women experience bouts of nausea and vomiting commonly referred to as “morning sickness.” This nausea is strongest during the first trimester, and it might be difficult to keep food down or eat normal meals during this time. Minor weight loss may not be anything to worry about, especially if you are overweight since your baby can draw from the extra reserve of calories in your fat tissue.

Understand your caloric needs.

Women who started at a normal weight before pregnancy need an average of 300 extra calories per day during their second and third trimesters.
Normal-weight women should consume between 1900 and 2500 calories daily. Eating more calories than recommended may lead to an unhealthy increase in weight.

Avoid empty calories and unhealthy foods

Avoiding empty calories is vital in maintaining a pregnancy weight that is healthy for you. Opt for low-fat, fat-free, unsweetened, and no-added sugar options when available
Also avoid caffeine, alcohol.

Take prenatal vitamins.

Your body will have additional nutritional needs during pregnancy Supplements are absorbed best when taken with food, and vitamins obtained from food are generally easier for your body to access than those obtained through supplements.
Folic acid is one of the most important prenatal vitamins you can take
Iron, calcium, and omega-3 fatty acid supplements also help maintain your body functions while aiding your baby in his or her development.

Eat frequent, small meals.

Maintain a healthy diet, rich in pregnancy-aiding nutrients.
Focus on foods that provide folate and make sure to get plenty of protein, healthy fat, carbohydrates, and fiber.
Foods rich in folate include orange juice, strawberries, spinach, broccoli, beans, and fortified breads and cereals.
High-fiber foods can help regulate weight and prevent digestive problems like constipation.
Make sure to include fruits and vegetables .leafy vegetables,in your diet as often as possible

Eat healthy snacks

Talk to your doctor or dietician. If you feel you have a legitimate concern about your weight, talk to your doctor or a dietician about how to manage your weight in a way that is healthy for both you and your baby.

Do light exercise.

Exercise is an important part of weight-loss diets outside of pregnancy and it also plays a significant role in achieving a healthy weight during pregnancy.
Exercise also relieves pregnancy aches, improves sleep, regulates emotional health, and lowers the risk of complications. It may make losing weight after pregnancy easier,
as well. Talk to your doctor before beginning an exercise regimen.

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