A pregnant woman is walking in a field with a man.

Image Credit: gpointstudio/iStock/Getty Images Your pregnancy is a time for excitement and anticipation as you await the arrival of your newborn baby. During the course of the pregnancy, you have several options for an exercise program to maintain your fitness level and manage your body fat. Pregnancy isn’t a time to follow a weight-loss diet, but there are specific steps you can take to lose body fat during pregnancy. Considering the potential side effects associated with exercise and pregnancy, consult your doctor before starting any workout routine.

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Do you want to lose weight or be healthier? Join MyPlate Calorie Counter and get access to free meal plans, healthy recipes and at-home workouts. You’ll also get daily calorie and macro goals for your fitness journey. Don’t miss your chance for amazing results. Sign up today!

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Step 1

Plan to work out at least 150 minutes per week. The U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity activity for healthy women. This time frame and intensity level promotes fitness while burning excess calories and body fat.

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Step 2

Choose low-impact exercises that you enjoy. Sample exercises include jogging, swimming, water aerobics, yoga and cycling. You can combine the cardio exercises with flexibility exercises and strength-training exercises. Using exercises you enjoy helps to keep you motivated for a fun and challenging workout that burns body fat.

Step 3

Increase the intensity of the workouts gradually as your fitness level improves. For example, start with walking at a moderate pace for one mile three days per week, then add hills or more distance as you improve.

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Step 4

Listen to your body during every workout. Pregnancy is a time where your body will give you specific warning signs about your health. Watch for dizziness, shortness of breath or unusual discomfort. Consult your doctor immediately if you experience any abnormal conditions.

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Step 5

Avoid any bouncing, jarring or leaping exercises, which cause sudden changes of direction that risks abdominal injuries. Some doctors also recommend avoiding exercises in which you lie flat on your back after the first trimester.

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Step 6

Track your food intake with a food diary. The focus shouldn’t be specifically on caloric intake, but on consuming the right amount of nutrients while drinking plenty of water. The diary helps to track and monitor your food intake as your mood and hunger levels change.

Step 7

Monitor your healthy weight gain throughout the pregnancy. Weight gain is natural during pregnancy and adjusts with your fitness level going into the pregnancy. Slow and steady weight gain is the best way to control excess body fat as the pregnancy continues. Healthy weight gain ranges from about 25 to 40 lbs., depending on your body weight before becoming pregnant.

Things You'll Need

Cardio workout equipment Lightweight dumbbells Resistance bands Food diary Scale Tip Consult a registered dietitian for a personalized healthy nutrition plan to promote losing body fat. Warning Always consult your doctor before attempting to lose body fat during pregnancy.

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  references
  
      Kids Health; Exercising During Pregnancy;  Elana Pearl Ben-Joseph; November 2010
    
      Baby Center; Plus-Size and Pregnant; December 2009
    
      March of Dimes; Weight Gain During Pregnancy; September 2009
     Is this an emergency?
If you are experiencing serious medical symptoms, please see the
National Library of Medicine’s list
of signs you need emergency medical attention or call 911.





  references
  
      Kids Health; Exercising During Pregnancy;  Elana Pearl Ben-Joseph; November 2010
    
      Baby Center; Plus-Size and Pregnant; December 2009
    
      March of Dimes; Weight Gain During Pregnancy; September 2009

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.

A pregnant woman is walking in a field with a man.

Image Credit: gpointstudio/iStock/Getty Images

Image Credit: gpointstudio/iStock/Getty Images

Do you want to lose weight or be healthier? Join MyPlate Calorie Counter and get access to free meal plans, healthy recipes and at-home workouts. You’ll also get daily calorie and macro goals for your fitness journey. Don’t miss your chance for amazing results. Sign up today!

  • Cardio workout equipment
  • Lightweight dumbbells
  • Resistance bands
  • Food diary
  • Scale

Consult a registered dietitian for a personalized healthy nutrition plan to promote losing body fat.

Always consult your doctor before attempting to lose body fat during pregnancy.

      Kids Health; Exercising During Pregnancy;  Elana Pearl Ben-Joseph; November 2010
    
      Baby Center; Plus-Size and Pregnant; December 2009
    
      March of Dimes; Weight Gain During Pregnancy; September 2009