Can I still diet and lose weight while pregnant?

Yoga During Pregnancy

Pregnancy is a time of many changes in the body, and many people are concerned about weight gain. However, you may be worried that dieting the same way you did before you got pregnant may affect your baby.

After all, your baby’s health comes first during pregnancy. Adequate weight gain is necessary for adequate development. Of course, too much weight gain is not a good thing, so be sure to know the recommended values for proper weight gain and manage yourself properly.

In addition, it is important to have the right knowledge about how much diet and exercise are acceptable during pregnancy so that you can have an ideal maternity life.

Knowing the Recommended Appropriate Weight Gain

How much weight gain is desirable before childbirth depends on your pre-pregnancy BMI. The first step is to know your BMI.

[Formula] Weight (kg) / (Height x Height (m))

Body mass is classified according to BMI.

[Low weight (skinny)]: Less than 18.5

[Normal]: 18.5 to 25.0

[Obese]: 25.0 and over

According to the Ministry of Health, Labor and Welfare’s “Dietary Guidelines for Pregnant and Nursing Women,” the recommended weight gain for each body size category is as follows

[Low weight (skinny)]: 9-12kg

[Normal]: 7-12 kg (It is desirable to recommend a range close to the upper limit if the BMI is close to underweight, and close to the lower limit if the BMI is close to obese.)

[Obese] 5kg as a guideline, individualized

Too little weight gain during pregnancy increases the risk of low birth weight delivery, imminent miscarriage, and imminent preterm delivery. Remember that proper weight gain is necessary for the healthy development of your baby.

Consider the Nutritional Balance

During pregnancy, a balanced diet is necessary for the healthy development of the baby as well as the mother. If you are so concerned about weight gain that you restrict your diet inappropriately, you may not be able to take in the nutrition you need, which may cause problems during pregnancy and delivery.

The amount of energy needed in the early, mid and late stages of pregnancy changes, so it is important to understand this and eat a well-balanced diet. Staple foods such as rice, bread, and noodles are especially important to consume. Carbohydrates are often avoided by women because of their tendency to make you fat, but they are the basis of your diet, so make sure you consume them.

It is also recommended to consume enough vegetables as side dishes since vitamins and minerals tend to be in short supply. In order to prevent anemia, which is common during pregnancy, consume meat, fish, eggs, soybeans, and other main dishes in moderation. 

Moderate Exercise in Consultation With Your Doctor

Just because you are pregnant does not mean that you should not exercise at all. In fact, moderate exercise is necessary during pregnancy because you tend to gain weight and become heavier and less active.

Swimming, aqua exercise, walking, jogging, yoga, pilates, and many other exercises have been designed for pregnant women. Physical strength is necessary for childbirth, and exercise can help alleviate or eliminate problems that tend to occur during pregnancy, such as poor blood circulation, constipation, back pain, and stiff shoulders.

It may also help relieve stress during pregnancy and anxiety about childbirth. However, it is not recommended to exercise on one’s own during pregnancy, as overdoing it or using the wrong method can be hard on the mother and baby. Always consult with your doctor and try to exercise moderately with exercises for pregnant women. Also, be especially careful with exercises with high intensity, such as aqua exercise and yoga, so please do them under the supervision of a professional.


Proper weight gain during pregnancy is essential for the healthy development of the baby. Self-centered dieting can lead to various problems during pregnancy and childbirth. Of course, too much weight gain is not good.

Know your recommended weight gain and manage your weight properly with a balanced diet and moderate exercise. If you find it difficult to manage your weight on your own, please consult your obstetrician.

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