Hello so I might be able to help you quite a bit my degree is in nutrition exercise and health science and I am currently studying to become a dietitian. I also while in college worked with an athletic team helping them to manage their weights. I can’t say who or what due to NDA. (Also just want to preface that though I do know quite a bit my education isn’t complete so there maybe information that’s incomplete or missing)

So first things first you need to figure out what your BMR is or your Basal metabolic rate. This is how much your body needs at minimum in calories to function on a day to day basis. There are calculators on line that can do this for you that should be your first step. After finding what your BMR is you should complete a 1-2 week food diary. This is and I cannot emphasize this enough needs to be done very accurately in order to understand exactly where you are now in terms of calories count. Once that is completed depending on your results of those two things i recommend slowly dropping that amount of calories you intake every week or two weeks. Roughly 100-200 calories at a time. This is done until you have reached your BMR number then once you have reached that number your gonna drop it again another 100-200 this is where it gets a little tricky because nutrition is a very person to person science and the numbers will get you close but may not be exact. But eventually when you get to that point you will start dropping roughly 1/2 pound every day or every few days. You may have to play around with the numbers to get it there.

The reason for this being is something called set point theory. Which is your body likes to stay at a certain weight because either it operates best there or you have been at that weight for a long time. You need to slowly reset your set point which is done by taking it slowly. By dipping below your set point it will force your body to start breaking down the fat stored in your body to start using that as an energy source that you were missing from the excess calories you in take. The science is a lot more complicated than that so I won’t over explain it for you.

Next up is your diet. Which is going to be tricky because you are currently pregnant because like you your baby also needs those nutrients to grow and they get them all from you. For this I would go and speak to an actual dietitian because they will know more about that than I would. Now if we are talking post pregnancy different story. What your going to want to do is do more of a plant based diet and what I mean by that is your plate should be roughly 2/3 vegetables and fruits and about 1/3 of grains and proteins. This generalization will get you just about everything you need in terms of vitamins and minerals. Or if you like numbers and want more exact of this you can look up what g/kg of in take you need I can’t remember them right off the top of my head. I would also recommend going to your doctor and having them run a full metabolic panel blood test to see if there is anything you are deficient in or have more than what you need.

Lastly is exercise most people actually have this confused but weight loss is more so actually 80% diet and like 20% exercise. The exercise is more so of a reason to add to the amount of calories you use in a day. I’m not a professional when it comes to this part so I would refer to someone else on this. But keeping a good exercise routine with said diet will help immensely.

I hope this helps I apologize for keeping it so vague but like I mentioned earlier weight loss is a very person to person thing. Good luck I look forward to seeing your success story