The term “love handles” describes the natural fat accumulation around the flanks, hips, and lower back, which can become more noticeable during pregnancy. Attempting to lose this weight while pregnant is generally discouraged, as the primary focus must be on supporting the health and development of both the fetus and the mother. The goal during this time shifts from aesthetic body goals to safe weight management and optimal nutrient delivery. This approach ensures that the body’s natural processes, including necessary energy storage, are not compromised.
Understanding Necessary Fat Storage During Pregnancy
The increase in fat storage during pregnancy is a deliberate biological process. Hormones such as estrogen and progesterone surge, signaling the body to prepare for the energy demands of a growing fetus and future lactation. This causes the body to store fat more readily, particularly in the hips, thighs, and flank areas. This stored fat serves as a crucial energy reserve for the latter stages of pregnancy and the demanding process of breastfeeding.
A healthy amount of fat gain is part of the total recommended gestational weight gain, which also includes the weight of the baby, placenta, amniotic fluid, increased blood volume, and enlarged breasts and uterus. For a person with a pre-pregnancy body mass index (BMI) in the normal range (18.5–24.9), the recommended total gain is typically 25 to 35 pounds.
The specific amount of weight gain recommended is based on pre-pregnancy BMI. Overweight or obese individuals are advised to gain less (e.g., 11 to 25 pounds), while underweight individuals are advised to gain more (e.g., 28 to 40 pounds). Focusing on staying within these individualized guidelines is the safest approach to managing weight during pregnancy.
Safe Nutritional Guidelines for Healthy Weight Gain
Managing weight gain requires an emphasis on the quality of food consumed rather than restrictive dieting or calorie counting. The idea of “eating for two” is misleading, as energy requirements do not double. In the first trimester, most people do not need any extra calories beyond their pre-pregnancy needs.
Caloric needs modestly increase in the second trimester by about 340 extra calories per day, rising to approximately 450 extra calories daily in the third trimester. These small increases should come from nutrient-dense whole foods to support maternal and fetal health. A balanced diet should prioritize protein, aiming for a minimum of 60 grams per day, as this macronutrient is fundamental for fetal growth and tissue development.
Fiber is also important, as it helps manage gestational weight gain and prevent common issues like constipation. Healthy fats, especially polyunsaturated fatty acids like DHA and EPA, are necessary for the neurological and retinal development of the fetus. The goal is to optimize nutrient intake, not to target fat loss through aggressive dietary changes that could deprive the developing baby of necessary resources.
Approved Physical Activity and Movement Modifications
Physical activity during pregnancy should focus on maintaining cardiovascular health, stamina, and mood, recognizing that targeted fat loss is not possible. Moderate-intensity aerobic activity, such as brisk walking, swimming, or water aerobics, is recommended for at least 150 minutes per week for most healthy pregnant people. These low-impact activities are effective for managing overall weight gain without excessive joint strain.
Strength training is also beneficial, using lighter weights and higher repetitions to maintain muscle tone. After the first trimester, modify movement by avoiding exercises that require lying flat on the back, which can restrict blood flow to the uterus. Movements that increase excessive intra-abdominal pressure, such as traditional crunches, sit-ups, and heavy lifting, should also be avoided.
Avoiding these movements helps reduce the risk of exacerbating diastasis recti, the natural separation of the rectus abdominis muscles that occurs as the uterus expands. Instead, focus on exercises that engage the deep core muscles, like the transverse abdominis, through gentle movements such as pelvic tilts and quadruped exercises. Monitoring for signs of overheating, staying hydrated, and listening to the body’s signals to stop are paramount to safe prenatal exercise.
Postpartum Timeline for Targeted Body Recomposition
Targeted reduction of fat in the flank area is a goal best pursued in the postpartum period. The initial six weeks following delivery are designated for rest and recovery, allowing the body to heal from the physical demands of pregnancy and labor. Medical clearance is typically required before resuming any high-intensity or strenuous exercise.
Initial postpartum exercise should focus on gentle core activation, specifically deep breathing and pelvic floor exercises. These movements aid in the recovery of the abdominal wall and pelvic floor muscles, which were stretched and weakened during pregnancy. Gradually increasing the duration and intensity of low-impact activities, like walking, is a safe progression.
Fat loss after delivery is a gradual process that can take six to twelve months, especially for those who are breastfeeding, as the body continues to prioritize energy reserves for milk production. Patience is necessary. The focus should remain on rebuilding foundational strength before attempting a return to pre-pregnancy workouts or weight loss strategies. Targeted abdominal work should only begin after core function is restored and a medical professional has given approval.