To approach motherhood more serenely, there are a number of points to consider. Most of the time, mothers-to-be and doctors focus on weight gain during the entire gestation period. But did you know that weight loss during pregnancy is also possible? In fact, it’s a fairly frequent phenomenon, common to the vast majority of women. So, generally speaking, there’s nothing to be alarmed about, especially if you lose a few kilos/pounds during the first trimester. Apart from a few exceptions, this situation is quite normal and is mainly due to nausea.

So what are the possible causes? Is it healthy to lose weight during pregnancy? What diet should you adopt to meet the needs of your developing baby? Let’s find out.

What causes weight loss during pregnancy?

When you’re pregnant, you certainly expect the needle on the scale to go a little crazy over the next nine months. After all, this can be considered a sign of good health, both for the mother-to-be and for her child. Losing weight during this time can therefore be quite disconcerting, especially in the case of a primigravida. However, let me reassure you from the outset: there’s no need to add any extra stress. Especially if the weight loss takes place during the first three months.

Nausea and vomiting are the main causes of weight loss during pregnancy. Specialists associate them with the hormonal changes that take place in your body as it prepares to welcome a new resident. In particular, the level of beta-hCG in the blood rises as soon as the egg is nested. Add this to the influx of estrogen into your body and you’ll develop a hypersensitivity to smells. This can lead to a heightened aversion to certain foods.

Who is affected?

Although we often speak of morning sickness, some women experience it all day long. In most cases, morning sickness begins as early as the 4th week and can be the cause of weight loss during pregnancy. They increase in intensity around week 9, before disappearing naturally. However, it should be pointed out that each person is unique. This means that each person may have different experiences.

Some mothers, for example, may be “immune” to this inconvenience. Others, on the other hand, will continue to experience symptoms right up to childbirth. There are many hypotheses concerning this difference, but sensitivity to nausea and vomiting may be even greater in the case of a multiple pregnancy or a woman normally prone to motion sickness and migraines.

CAN LOSING WEIGHT DURING PREGNANCY BE DANGEROUS?
In very rare cases, losing weight during pregnancy can be dangerous. Particularly if it persists beyond the first trimester and is gradual and excessive. In fact, this may indicate that you are suffering from hyperemesis gravidarum (also known as hyperemesis gravidarum). This is a more or less serious complication that usually requires medical attention. Repeated vomiting (more than 5 times a day) can cause other gastrointestinal problems, which in turn leads to a lack of appetite and weight loss during pregnancy.

This often ends in dehydration, necessitating the administration of intravenous fluids. Hospitalization may also be advisable to ensure that both mother and baby are in good health. In any case, hyperemesis gravidarum differs from the usual morning sickness in the intensity of its symptoms. If not properly treated, it can potentially increase the risk of :

Gestational diabetes;
Low birth weight;
Intrauterine growth retardation;
Preterm labor induction.

Is it healthy to diet to lose weight during pregnancy?

The fear of putting on weight can happen to anyone, but it can become even more acute when you’re pregnant. Nevertheless, starting a diet at this precise moment is not ideal. On the contrary, you even need to gain a few kilos in order to effectively meet your baby’s nutrient requirements. In fact, you can review the article on weight gain during pregnancy to get an idea of the kilos you should put on, based on your pre-gestation body mass index (BMI). You’ll have a better idea.

However, losing weight during pregnancy can be a good thing, especially if you’re moderately or severely obese. In fact, you can afford to, because your child can still draw on your reserve of calories contained in adipose tissue. Nevertheless, not all doctors are convinced of the effectiveness of this approach. They are very divided on the benefits and risks of this approach. So, before taking the plunge, always ask your doctor for advice. He or she will be in the best position to determine whether or not it would be healthy for you to start a particular diet at this particular time.

Weight loss during pregnancy (involuntary): what to do?

The first thing to do is consult a qualified health professional. This could be your doctor, midwife or obstetrician. He or she can help you rule out any underlying pathology that could harm you or your child. You can also change your eating habits to provide your baby with the nutritional intake he or she needs for growth.

In particular, think about adding color to your plate. This will help you counteract the lack of appetite that can lead to weight loss during pregnancy.

More specifically, choose foods of all colors to take advantage of all the nutritional benefits nature has to offer. At the same time, you can meet your caloric needs throughout the day. While all vitamins and minerals are essential for the proper functioning of the human body, some are all the more essential for the development of the fetus. These include the following.

Folic acid (vitamin B9), abundant in green vegetables (salad, spinach, watercress) and nuts. It can also limit morning sickness and therefore weight loss during pregnancy.
Iron, naturally found in oilseeds (hazelnuts, macadamia nuts, pistachios, almonds, cashews), pulses (peas, lentils, white and kidney beans) and cereals (especially muesli).
Calcium, found in dairy products and herbs (thyme, oregano, basil, dill, oregano, mint).
Omega-3s in chia seeds or oily fish (salmon, tuna, mackerel, herring, sardines).

What are dietary supplements worth?

To ensure the nutritional intake you need to meet your new pregnancy requirements, and at the same time combat weight loss during pregnancy, you could also turn to food supplements and prenatal vitamins. It’s important to note, however, that these should never replace your normal diet. In fact, your body will find it much easier to assimilate them if they are taken with other foods.

Likewise, seek your doctor’s advice before taking any synthesized substances, even if they seem harmless at first glance. You’ll be sure not to harm your baby. In any case, prenatal vitamins can be effective for weight loss during pregnancy. If you also have a physical condition that requires you to take a particular medication at normal times, it’s highly likely that this professional will change your treatment so as not to alter the development of the fetus.

Nausea can also make you feel dizzy and less energetic. If necessary, you can look for solutions to relieve them. Ginger, in particular, is widely recognized for its effectiveness here.

Which diet to choose?

Contrary to what you may think, you don’t need to “eat for two” to combat weight loss during pregnancy. That said, you do need to increase your calorie intake slightly (150 calories more in the first trimester and 350 calories for the remainder). This will ensure gradual, healthy weight gain. Remember, the wrong kilos can lead to complications during childbirth. To avoid them, you need to stay as far away as possible from low-quality foods, i.e. low in nutrients but high in calories. You’ll end up with deficiencies while gaining a lot of unwanted weight.

Similarly, watch out for cravings. Like the vomiting that causes weight loss during pregnancy, these sudden cravings are usually uncontrollable. It’s your body’s way of warning you that it needs certain nutrients, not a particular food. So it’s better to fall back on more nutritious, well-balanced foods rather than grabbing another slice of cake or pouncing on deli meats. Just use a little ingenuity.

Replace potato chips with roasted cashews or legumes.
Choose natural juices instead of fizzy drinks (lemon is excellent for limiting morning sickness, and therefore weight loss during pregnancy).
Swap milkshakes for fruit smoothies.
Choose raw cocoa instead of the traditional chocolate bar.
Choose whole fruits (such as peaches, cherries or melon) rather than sweets and pastries.
Limit butter too, and use tofu-based spreads.

In short, you’re spoilt for choice.

A few more tips for a stress-free pregnancy

Long before birth, your baby is already counting on your help to survive. Indeed, he needs you to stay in excellent health to enable him to grow properly in your belly. And weight loss during pregnancy isn’t the only concern that needs your attention. In fact, “unhealthy” kilos/pounds can be just as dangerous. In particular, the risk of pre-eclampsia (gestational hypertension) is increased. Complications can also arise during childbirth.

All of which is to say that you need to keep a close eye on your body to make sure you’re not overweight or underweight. In particular, you can adopt a few healthy habits to ensure that nothing spoils this wonderful experience.

TAKE STOCK OF THE WEIGHT YOU NEED TO GAIN OVER THE NEXT 9 MONTHS
You’ll then be able to approach weight loss during pregnancy in a more serene way, as you know you’ll put it back on as your belly gets rounder. It also gives you a clear idea of what you need to eat to avoid gaining too much or too little.

If you have a normal body mass index (25 < BMI < 29.9), you should notably gain between 7 and 12 kg (15-26 lbs). Keep a weight diary if you need to, and ask your dietician for help in devising a diet suited to your build. This will help you avoid weight loss during pregnancy.

DON’T FORGET EXERCISE
Of course, we’re not talking here about embarking on an intense sports program, but rather about avoiding a sedentary lifestyle. Just 30 minutes of physical activity a day is more than enough. What’s more, sport is well known for improving physical and psychological well-being. It helps reduce stress levels on a daily basis.

Likewise, it can help you maintain a healthy weight, reduce congenital malformations and even relieve some of the pain typical of pregnant women. Prenatal yoga is also an excellent choice for combating weight loss during pregnancy.

Now it’s your turn…