How To Safely Lose Weight While Pregnant?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to safely lose weight while pregnant? The best approach to weight loss while pregnant is a gradual healthy weight loss approach for your fetus and baby. It is important to know what is the average weight a pregnant woman can expect to gain during pregnancy based on their current BMI- body mass index.

According to the National Institutes Of Health, based on your weight before you become pregnant.

Obese– BMI- of 30 or more- expect to gain 11 or more pounds of pregnancy weight gain.

Overweight– BMI between 25.5 and 29.9- expect to gain 15 to 25 pounds.

Normal weight between 18.5 to 24.9 BMI- expect to gain between 25 and 35 pounds.

Underweight– BMI below 18.5- expect to gain between 28 and 40 pounds.

How to safely lose weight while pregnant? Photo credit: iStock-Ridofranz

If you weigh too much it can cause serious problems during your pregnancy. One of the best ways to lose weight during pregnancy is to manage your calories. And try to make sure you are in caloric deficit. For weight loss during pregnancy, you need to be in a caloric deficit.

To lose 1 pound a week you need to be at a weekly deficit of 3500 calories and this equates to a daily deficit of 500 calories. To lose 2 pounds per week you need to be in caloric deficit of 1000 calories per day.

Some helpful weight loss tips during pregnancy are:

  • Drink water over soda
  • Focus on fruits and vegetables over baked sugary goods.
  • Avoid eating chips, cookies, candy, or any other types of fast food food.
  • Cut out all condiments.
  • Swap unhealthy fats like butter for a plant-based version oil like olive oil.
  • Try keeping a diary or daily log of how many calories you are consuming daily.

Cutting calories is important for weight loss but you still want to consume enough calories and nutrients for the growth and health of your fetus.

Exercise is important even if for pregnant women and you can aim for a goal of 30 minutes per day. Some of the best exercises you can do while you are pregnant that are safe and low impact are swimming, walking, gardening, stationary bike, prenatal yoga.

Some vitamins you can take is a prenatal vitamin and folate which are important nutrients a pregnant woman would need. Folate is known to help decrease the risk for birth defects.

If you are within the suitable height and weight before pregnancy you would need to consume between 2,200 and 2,900 calories per day during pregnancy. And this daily calorie number will vary based on physical activity level. During the 2nd and 3rd trimester you can consume an extra 340 and 450 calories per day.

Some of the negative ill effects of being obese while being pregnant are:

  • Stillbirth
  • High blood pressure
  • Sleep apnea
  • Blood clots in the legs
  • Premature birth
  • Heart defects in the baby
  • Infections
  • Caesarean delivery

“How to safely lose weight while pregnant? The best approach to weight loss while pregnant is a gradual healthy weight loss approach for your fetus and baby.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is how to safely lose weight while pregnant is focusing on a moderate calorie diet that puts you in a caloric deficit while also adding daily exercise to your regimen. You want to make sure you are eating enough calories that supports the health and growth of your fetus. And this will help you stay healthy during pregnancy.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link. ?utm_source=blog 


  1. National Institutes Of Health-
  2. Kimberly K. VescoNjeri KaranjaJanet C. KingMatthew W. GillmanMichael C. LeoNancy PerrinCindy T. McEvoyCara L. EckhardtK. Sabina SmithVictor J. Stevens

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