How I Safely Lost 20 Pounds While Pregnant | NO CALORIE RESTRICTION | Full-term, Healthy Pregnancy

This is my first pregnancy and in my first trimester I gained 23lbs. I am so embarrassed and ready for a change in my second trimester ❣️💪🏻 thank you for the encouragement ❤️

I’ve been doing IF for years before I got pregnant and they tell me IF is not suitable blah blah blah… I tried to adapt the new biological lifestyle and everything messes up. I’m full of stress and doubt now coz at 6 weeks I gained 4.4lbs which is too early and too quick. Thank you for your sharing in this video. Now I have more confidence doing what I’ve been doing. Thank you so much!

This is great! One thing just the thought about fasting makes me SICK. In no way my body can let me fast without feeling nauseous and sick. But I will say everything else is on point.

So question, when you say you gained 9lbs – was that the weight you had after the baby came out? How much did the baby weigh? Just looking for clarification! Appreciate your experience greatly!!!

I wish I could do exercise but having SPD is just not allowing me 😢

extra virgin olive oil is generally considered healthy, but I definitely agree on avoiding added sugars and processed foods.

Haha I had to pause the video literally as soon as you said the very first thing to cut is olive oil 😂 I use it on everything! But I think that point deserves more nuance. Extra virgin olive oil isn’t just empty calories—it’s rich in antioxidants (polyphenols) and healthy monounsaturated fats that have been shown in loads of studies to reduce heart disease risk. It’s a big part of the Mediterranean diet, which is one of the most evidence-backed healthy eating patterns out there. It’s definitely calorie-dense so you shouldn’t drown your food in it, but saying it’s inherently unhealthy or a scam is really misleading.

I feel like being pregant just makes us women feel like we have the excuse to overeat. Babies in the womb do not need a full meal. And I feel like most of us women know that we won't be "judged" for overeating while pregnant. If anything its when our families constantly ask us if we have cravings. I was eating fairly healthy in my first trimester and I didnt gain weight. I was a bit concerned that I was not gaining weight, but that concern led me to eat more and I gained at least 10 pounds that I didn't need to gain. Now I am trying to be more intentional with what I eat. I typically do not have an appetite in the morning, but I have noticed that protein smoothies help me with that. I add blueberries, peanut butter, anf whole milk yogurt. I also force myself to eat at least two eggs a day. My body is craving more carbs than protein and before being pregant my normal diet was the keto diet. So introducing carbs again has made me gain weight. But now I feel better a bout my goals and have been prioritizing stretching and walks. I am 20 weeks pregnant. Before pregnancy my weight was 127 and I was that weight until week 13. Then after week 13 I began to rapidly gain weight. Now I am 137. I kinda got scared because my heaviest has been 145 and I lost a lot of weight a year ago because of a UC diagnosis. Anyways, now I am trying to be healthier again for me and my baby.

I think fat can be good just in moderation, like instead of half stick to fry eggs, use a quarter of a tablespoon, 1 tbsp of butter is 100 calories and so is one tbsp of olive oil, tho unheated olive oil can be very good for you but again in moderation

I disagree with olive oil

My first pregnancy I went from 115 to 176 lbs and I am just 5 ft. I REFUSE to gain that much weight in my second pregnancy. It’s so unnecessary

Thank you for this video. I’m pregnant now (not planned) and I’m 38. I want to eat healthy because I know I’m high risk and overweight. Not trying to loose weight to look good. I just want to have a healthy pregnancy.

I love these tips, Thank you so much! I'm wondering about the fasting part, for women who experience extreme nausea especially during the first trimester it is recommended to have food in your stomach at all times to avoid the nausea. I used to fast 14-16 hours every day but now it seems impossible with the nausea it seems to help to always have a small snack on hand.

Thank you for the advice. Im currently 195 at 5mo but my pre pregnancy weight was 168. I really struggle with bad cravings and fatigue and I miss my fitness routine and healthy eating habits. I appreciate the encouragement.

Most sensible video❤

What do you typically eat ?

About oil: I guess even for healthy oils like olive oil a d fish oil, the general gist is: don’t get in too much. Even if it’s healthy, eat in moderation, that’s basically what I have been taught.

Great video! I completely agree—it’s important to remember that weight gain during pregnancy is unique to each individual and depends on your starting point. The doctor’s recommendations are broad, so some may need to gain more, and some less. Staying active during pregnancy is key, not just for maintaining weight but for overall health and preparing for a healthy and safe labor. From personal experience and as a personal trainer, I’ve seen that the more active you are, the easier your labor can be. 😊

nooo my tofu & dumplings 😔

I just found out that I'm pregnant. I used to walk on most days for half an hour or so before getting pregnant but I never really exercised before.
Im scared of putting a lot of weight now because of my south asian genes. Should I start working out now ? Currently I'm 2 weeks pregnant.

Hi Karli,
The title of the video says you lost weight, however you started the video by saying you only gained _ lbs. I have a 2 year old, and in his pregnancy I completely fell off track – ate so much sugar, gained so much weight, blood sugar was all over the place…
Pre-pregnancy (my first one) I ran, fasted up to 2 days, worked physical gardening job 8 hrs / everyday. Pregnancy changed my lifestyle, I slowed down so much..and now 2 years in I am still 30-40 lbs above my pre-pregnancy weight . I have just started going to the gym a couple months ago, and my goal was to lose this weight before getting pregnant again. I may be pregnant again; and I would like to lose weight, like 20 lbs. Is this possible?

It’s unfortunate the main focus point for you vein women is your weight gain. It’s actually really sad! Growing a human takes energy and nutrients beyond your normal intake. To count calories while you have a human depending on you for substance is beyond irresponsible. Gaining only 9 lbs when the baby weighs 6-8 in its self not to mention the amniotic fluids hosting baby plus the placenta. What is the goal? To be skinny quickly after birthing a human???? Seriously where are the people who love you, why would they let you put the baby in harms way by your selfish thinking 😢😢😢😢😢😢 makes me wonder why so many children are born with disabilities in certain communities. Sad you would rather be skinny than healthy

Extra virgin olive oil (EVOO) increases good cholesterol while decreasing the bad. It might not have a bunch of "vitamins and minerals" (although I believe this 1 tbsp of olive oil you reference would provide like 10% of your daily vitamin E and vitamin K – it's also a great substitute for sunflower or rapeseed oil both of which oxidise easily and lead to cell death and DNA damage.

It's crazy how much hate you give to olive oil but don't bring up the production of seed oils and how much WORSE they are and how much of a longer and complex the process is. They bleach it and deodorise it to make it palatable. There's very little processing involved with EVOO. For those interested I urge you to watch how extra virgin olive oil is made and then separately watch how any seed oil is made. The difference is day and night.

That said- any olive oil that has been open for 2 months you should throw away and get a new one as it oxidises over that period of time too (but much less than the other ones mentioned).

Good substitutes for extra virgin olive oil are coconut and avocado oil. Butter is also better than sunflower or rapeseed (aka canola) but I believe it's still like 60% saturated which comes with its disadvantages.

Fat also satiates you. If those 120 calories fill you up in terms of "fullness" it's 100% worth it.

I'm saying this as someone who gained 11kg (~22lbs) through the entire pregnancy, 5 of which were lost during labour (i.e. ~10lbs). 6kg (~12.5lbs) is still a bit to put on but this was no dieting involved and very little exercise- just ate whatever the body desired and ate healthily based on the sorts of food my ancestors would've had access to centuries ago. I was unable to exercise through my pregnancy as I'd get shooting pains across my entire abdomen that would not subside for hours. These would start within 5 minutes of trying to do exercise that I was used to pre-pregnancy and ended with several trips to A&E. I did go for walks, took care of the house chores easily and lifted plenty of boxes as we were moving houses but any sort of cardio exercise landed me in that situation pretty much right away. I believe this is the reason for not maintaining my weight/gaining a lil extra.

In terms of food during the pregnancy -basically ALLLLLL of my food was drenched in butter or olive oil as it adds a lot of wonderful flavour. If the fat is healthy and satiates you – you don't have to cut it out. As my husband says "Never ask a woman her age… Never ask a man his salary… Never ask Adi the fat content of his food…". With more fat in the portion you feel fuller faster (especially if you avoid MSG and sugar as those signal the brain to want more) and you don't eat as much. With net gain of 6kg during pregnancy (not counting placenta, baby weight etc) this shows that throughout the pregnancy I overate 159 calories a day (with the calculation being: (7700 calories in a kilo of weight * 6 kilos gained)/(290 days of pregnancy in my case)). I did not try to restrict and ate whatever I wanted, with even a bit extra sometimes.

A bit of salt is okay, good to stick under national guidelines.

In terms of sugar – I agree. Less than 20 grams a day is what we should be consuming and that comes from veggies alone. Sugars increase cravings and considering babies taste food in the womb you can get them started on sugar addiction pretty early on (which should be avoided). Quitting sugars for me pre-pregnancy was the most liberating time ever in terms of cravings. Fruits started tasting so sweet- almost sickly sweet and going back to trying "sugary" foods was way too much for me. The brain really re-routes when it comes to taste.

An exercise routine is REALLY important. Do whatever your body allows. Definitely also incorporate pelvic floor exercises as well as pelvic floor relaxation exercises. Turns out I had an overactive pelvic floor which was only diagnosed PP. Really slowed my labour as I did not know how to relax it.

Intermittent fasting also depends on how well your body handles this (both out of pregnancy and during). If you get heartburn and acid reflux in pregnancy – smaller and more frequent meals are a way to go. Keeping energy levels high through the day can also help with concentration and ability to move about. If you have gestational diabetes- you need more frequent meals, but I can't provide any more advice specific to this as I do not know enough about the topic. Essentially- intermittent fasting is not for all and if it doesn't work with your routine don't let it get you down. I personally ate 2-3 big meals a day. Some mornings I just wasn't hungry and just had a green tea to start the day. You might need even smaller meals and have to do 5-6 meals a day. It all depends. I suspect that women with longer torsos can do less meals as organs aren't as squished up during pregnancy and hence will generally experience less acid reflux and heartburn. We're all different.

And bonus: I still don't understand how she lost 20lbs without calorie restriction as it was not mentioned in the video. Weight loss is all about calories in and calories out. If you lost weight – you did eat at a caloric deficit. If she simply meant she didn't count calories and restricted food groups – that's still restriction which then results in calorie restriction i.e. the title is misleading. She may not have been counting them specifically but a calorie deficit is the only way to achieve weight-loss.

Best tip – just be mindful of your diet full stop. You should aim to develop healthy habits that you will carry with you after your pregnancy also. Natural and non-processed/minimally processed foods are your best friend.

I highly dont recommend this
When i was pregnant with my first i only gained 10 pounds the entire pregnancy
She was malnourished and was born 4.5 pounds and ended up with cerebral palsy because she lacked nutrients
I had hyperemesis vomiting and anemia
Gaining weight is a good thing if youre in a healthy range of weight from the start
Doctors literally recommend 20 pounds of weight gain
10 is just risking a lot because you need to be eating enough food for the baby
Most people arent getting enough protein from their diet

Im so huge now. Im always so hungry and craving all the unhealthy things😢 i feel nauseous when my stomach is empty 🥺

What if you weren’t working out at all but now started to do more cardio such as rowing in the second trimester. Is that okay?

I was told by my doctor not to diet while pregnant but instead to eat healthier and continue to move. And ok, cool. But pregnancy has done something different to me. I dont crave the junk food like candy and chips. All i seem to want it fruit and salads. Like its 5am right now and all im thinkin' 'bout is a spring mix, cherry tomato, cucumber, and red onion salad! I need to get my butt in the gym….thats the hard part for me. But i feel less hungry having that food. I feel more satisfied eating healthier.

I was intermittent fasting in my first trimester and I started getting dizzy spells. All your other tips are great reminders, thanks 🙏

I just found out I was pregnant but I’m 5’3” was 199. I had just lost about 25 pounds and now I’ve gained back a couple. I want to keep safely losing because I know it’ll be hard for me to move around with too much weight and a big belly. But there’s not much info about weight loss during pregnancy which surprises me.

Thank you for this. I am 5’10” and currently weight 255lbs. I just found out I am 5 weeks pregnant. I don’t plan to gain ANY weight. During my pregnancy I will also be starting a plant based vegan diet to help with weight management. I’m praying to lose around 20-30lbs this pregnancy. Baby number 4 on the way after 11 years. 😂

You look like M”Arian Carey

Love this. My doctors are almost stepping on eggshells with me about my weight.. for perspective I’m 5’9 and 308 lbs and my blood pressure has gotten to a point they are considering putting me on bp meds for the duration of my pregnancy. I’m definitely incorporating some of these tips. Thanks for this!

What about at 27 weeks? 250lbs and never been this big in my life. I also have water retention, and never had that either. I've gained 47 pounds in my 2nd trimester. 😢 I'm looking to lose 15 and maintain the weight throughout the pregnancy. I just discovered Celtic salt, and learned that it can help the cells water intake, and reduce water retention, if I worded that correctly, from Barbara O'neil.

What do I do if I no longer feel like eating healthy food now I’m pregnant? I was so healthy and used to eat mostly just fruit and veg , no gluten and dairy etc.. now all I keep eating is processed food I have not much other appetite!? Would really appreciate some tips 😢

Lol olive oil, coconut oil, salmon oil etc are all very good for you and very good for the development of your baby’s brain….. too much of anything is bad for you but I wouldn’t avoid these things.
Also SALT is extremely important especially for hydration. If you avoid salt you will end up dehydrated, you’ll have bad skin and potentially cause yourself to have worse stretch marks and a lot of other things we all want to try avoid or reduce while pregnant.
Do not avoid salt or healthy fats during pregnancy or any time…. Sugar is bad and unnecessary to have at any time so I’ll agree with that.

Really going to be trying these things along with talking to my doctor because I also went from 140 to 160 very quickly within the first trimester scary fast 😬

I would not do intermittent fasting while pregnant!! I would just eat vegetables, fruit, nuts, seeds, and a small amount of meats (optional). Do not listen to all advise on the internet!!! Listen to your body and eat whole foods.

mariah carey?

Your channel is very helpful

My first pregnancy i went from 140 to 230lbs…

Olive oil has so much benefits for the health…
Actually lipids and fats aren't entirely bad. Just consume in moderation.
I actually prefer fats to carbs 😊

I gained 14 pounds in the first trimester of my pregnancy, and am already the heaviest I’ve ever been in my life. For my own sanity this is very needed for me.

Thank you so much for your advices. You gave me back the faith to maintain my weight during pregnancy.❤