How to lose weight on the upper body when pregnant

It is not recommended to intentionally lose weight during pregnancy, but maintaining health can be achieved through scientific control of weight gain. Weight management during pregnancy mainly includes adjusting dietary structure, moderate exercise, regular sleep, monitoring weight, consulting professional doctors, and other methods.

1. Adjust dietary structure

During pregnancy, it is necessary to ensure a balanced nutrition and avoid high sugar and high-fat foods. Daily intake of high-quality protein such as fish and eggs can be increased, choosing whole grains instead of refined carbohydrates, and pairing with sufficient vegetables and fruits. Eating small meals can help control blood sugar fluctuations and reduce the risk of overeating. Pay attention to supplementing key nutrients during pregnancy such as folate, iron, and calcium.

2. Moderate exercise

After the doctor evaluates that there are no contraindications, low-intensity aerobic exercise can be performed. Recommend taking 3-5 walks, practicing yoga or swimming for pregnant women every week, each lasting 20-30 minutes. During exercise, it is necessary to maintain a heart rate of no more than 140 beats per minute and avoid dangerous movements such as jumping and lying down. Pay attention to replenishing water before and after exercise, and stop immediately if contractions or discomfort occur.

3. Regular sleep schedule

Ensuring 7-9 hours of sleep helps regulate metabolic hormones. Avoid staying up late to reduce fat accumulation caused by excessive cortisol secretion. During the day, a short nap can be arranged, and a left lateral position can be used to improve blood circulation. Establish a fixed schedule to help maintain endocrine stability.

4. Monitoring Weight

It is advisable to control weight gain in early pregnancy at 1-2 kilograms and in the middle and late stages at 0.3-0.5 kilograms per week. Regularly record data using an intelligent body fat scale, focusing on changes in body fat percentage rather than just weight numbers. Sudden weight loss or weekly weight gain of more than 1 kg requires timely medical treatment and screening for complications such as pregnancy diabetes.

5. Consult a professional doctor.

Obstetricians will set personalized weight gain goals based on pre pregnancy BMI. The nutrition department can provide dietary analysis and dietary adjustment suggestions, while the endocrinology department can screen for metabolic abnormalities. Avoid using weight loss products or extreme dieting on your own, and if necessary, undergo medical nutrition treatment under supervision.

Weight management during pregnancy should prioritize fetal health, and gaining 11-16 kilograms throughout the entire pregnancy is within the normal range. It is recommended to choose low oil cooking methods such as steaming and stewing, and drink 1.5-2 liters of water daily to promote metabolism. Maintain a happy mood, communicate with obstetricians, and conduct regular prenatal check ups to monitor the status of mother and baby. It is safer to gradually restore body shape after 6 weeks postpartum.