Is It Ever Safe? Doctors Weigh In

Here’s what you need to know about losing weight while pregnant, what constitutes a “healthy” amount of weight gain during pregnancy, and nutrition tips to help you stay nourished and strong.

Meet the experts: Laura Purdy, MD, is a family medicine physician and founder and medical director at SWELL Medical. Amy Lee, MD, the chief medical advisor of Lindora. Michael Cackovic, MD, is a maternal-fetal medicine physician at The Ohio State University Wexner Medical Center. Nilda Agnes Abellera, MD, is a pediatrician and the chief medical officer at Infuze MD. Jessica Shepherd, MD, is an assistant professor of clinical obstetrics and gynecology and director of Minimally Invasive Gynecology at the University of Illinois College of Medicine. Suzanne Bovone, MD, is an ob-gyn at Pediatrix Medical Group.

Is it healthy to lose weight during pregnancy?

It is not generally considered healthy or advised to lose weight during pregnancy—and here is why: “Once conception has happened, the body becomes the vessel at which it provides nutrients through stored fats,” says Amy Lee, MD, the chief medical advisor of Lindora. “Though there may be some initial weight loss due to changes in the body, the overall trend should be weight gain.” Chances are, your doc will be looking for healthy weight gain during your checkups, since it’s a reflection of the growth of the fetus and enlargement of the womb, Dr. Lee adds.

“Gaining enough weight to support your growing and developing baby is important and is one way to encourage a full term healthy baby,” Dr. Purdy says. “Much of the extra weight gained while pregnant goes towards the weight of the baby itself, but also all the protective structures in your body that supports and keeps the baby safe. This includes the placenta, uterus, amniotic fluid and breast tissue growth, which all add weight.” Ultimately, women of all shapes and sizes are encouraged to gain some weight during pregnancy in a healthy way, Dr. Purdy says.

That said, for some women, weight loss may be occasionally recommended prior to pregnancy, says Dr. Lee. “In some cases, being too overweight can hinder one from conceiving,” she says.

Being overweight may also increase a woman’s risk of having a miscarriage and pregnancy-related complications like preeclampsia (high blood pressure), says Michael Cackovic, MD, a maternal-fetal medicine physician at The Ohio State University Wexner Medical Center.

What is considered a healthy weight during pregnancy?

There is no universal body weight that’s considered “healthy” for pregnant women, but typically, around 25 to 35 pounds of weight gain can be expected, says Dr. Purdy. “How and when you gain weight during pregnancy will depend on a variety of factors like your metabolism, activity level while pregnant, and of course, genetics,” she says. Your weight fluctuation will also change based on your individual pregnancy and whether you’re expecting multiples, she adds.

Experts also say that weight gain will fluctuate based on the weight or body mass index (BMI) you started at before pregnancy. “Underweight women may gain 28 to 40 pounds, while overweight women may gain 15 to 25 pounds during their pregnancy,” says Nilda Agnes Abellera, MD, a pediatrician and the chief medical officer at Infuze MD.

The American College of Obstetricians and Gynecologists (ACOG) points to recommended weight gain guidelines based on your BMI, but experts generally agree that individualized care and clinical judgment is necessary to determine the ideal range for you. Regardless of your numbers, the weight gain you experience during pregnancy is important for giving the baby nutrients that are needed for growth, Dr. Purdy says.

How To Lose Weight Safely During Pregnancy

“I would only advise someone to lose weight if she [had] severe obesity,” says Dr. Lee. But if you’re pregnant and want to maintain a healthy weight, following a balanced diet is the key to success, she says. Aim to follow a nutritious diet rich in calcium, folate, iron, and protein, Dr. Purdy adds.

Restricting calories or excessive exercise is not healthy during pregnancy, says Suzanne Bovone, MD, an ob-gyn at Pedatrix Medical Group. “It’s better to focus on healthy eating and regular exercise and movement,” she says.

If and only if your doctor recommends a weight loss plan, be sure to start slow with any new practices you implement. “If you want to keep a healthy weight or even lose a few pounds, start slowly, avoid empty calories, don’t overdo workouts, don’t follow fad diets, and definitely avoid sugar,” says Dr. Abellera. Increasing your protein intake can also help you maintain a healthy weight and stay satiated, but always consult your obstetrician before starting a new nutrition routine, she says.

Foods To Eat During Pregnancy

Always consult your doctor before starting a new diet plan during pregnancy as everyone’s experience and nutrition needs will vary. That said, getting enough fiber can help you stay full and manage constipation, and eating iron-rich foods can help since iron stores are depleted during pregnancy, says Dr. Bovone. She recommends avoiding raw foods like eggs and unpasteurized dairy products like milk, juice, pâté, and soft cheese (brie, blue, camembert, feta, and queso fresco). 

Some seafood can be beneficial—like black sea bass, cod, crab, flounder, lobster, salmon, shrimp, and tilapia—but some seafood contains mercury which can harm your baby’s brain and nervous system, says Dr. Bovone. Therefore, you should avoid sushi with raw fish and fish with an elevated level of mercury, like shark, swordfish, tilefish, and mackerel.

When increasing your protein intake, foods like green peas, beans (black, navy, kidney, or pinto), quinoa, oatmeal, nut butter, nuts (walnuts, cashews, pistachios, almonds, Brazil nuts, pine nuts), tofu, and soy milk can be excellent sources, says Dr. Bovone. She recommends around 70 to 75 grams per day.

Frequently Asked Questions

What supplements should I take while pregnant?

“I always tell my patients to take a good quality prenatal vitamin and the right supplements as well, particularly calcium, vitamin D, and methylfolate,” says Dr. Abellera. Methylfolate, which can help boost folate levels (B vitamin), has higher bioavailability compared to folic acid, and is especially important for the growth and development of the fetus, she points out. Other helpful supplements might be B12 and calcium if you’re deficient, Dr. Bovone says.

What about losing weight with gestational diabetes?

Women who are diagnosed with gestational diabetes, a form of high blood sugar that impacts pregnant women, may be put on a strict eating plan by their doctor to try to modify their blood sugar, says Dr. Cackovic. This could lead to weight loss or at least a plateau in weight gain, he says. If you’re dealing with gestational diabetes, be sure to connect with your provider for guidance.

Is it safe to lose weight after pregnancy?

It’s natural to want to lose weight after pregnancy, but change takes time, says Dr. Bovone. “I tell patients that it took 10 months to grow a baby and huge changes happened to their body, and to give themselves some grace and time to see where their body settles,” she says. “It may not go back to pre-pregnancy ever, but [what’s] more important is health and wellness.”

If you’re actively trying to lose weight or are fixated on it post-pregnancy, it might be a red flag that you may be suffering from an eating disorder, says Jessica Shepherd, MD, an assistant professor of clinical obstetrics and gynecology and director of Minimally Invasive Gynecology at the University of Illinois College of Medicine. “Weight gain is expected [throughout] pregnancy—weight loss is not the expectation,” she says. Talk to your doctor about your concerns so they can help you safely address your goals—or refer you to a specialist for help.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

Tianna Soto is the Associate Health and Wellness Editor at Women’s Health. Her writing on wellness and relationships has been featured in Cosmopolitan, Elite Daily, Glamour, mindbodygreen, and more. She holds a M.A. in clinical psychology in education from Columbia University and is a certified yoga instructor. When she’s not writing, you can find her traveling, trying new workout classes, and speaking with audiences about mental health.

Laura Purdy, MD, is a family medicine physician and founder of SWELL Medical (SMed).