Pregnancy isn't the best time to lose weight, but excess weight can increase your risk of complications such as gestational diabetes and the need for a cesarean delivery. If you're planning to become pregnant but haven't conceived yet, you're in a good position to lose extra weight. In fact, being at a healthy weight may even increase your chances of conceiving if you've experienced infertility in the past. A few lifestyle changes that you make now and carry with you through pregnancy and beyond can get you to a healthy weight.
Step 1
Start eating now the way the American Congress of Obstetricians and Gynecologists recommends you eat during pregnancy. Focus your diet on healthy, plant-based foods like fruits, vegetables, nuts, beans and whole grains. Round out your diet with fat-free dairy products and lean cuts of meat.
Step 2
Eat a small meal or have a snack every two to three hours instead of having three large meals per day. This keeps your blood sugar stable, helps curb cravings and never lets you get to the point where you're so hungry you'd eat anything. Take snacks with you when you go out, like string cheese or nuts, so you always have satisfying and healthy options.
Step 3
Exercise at least 30 minutes each day to help you burn excess calories. The American College of Sports Medicine points out that you may need to exercise longer, like 60 to 90 minutes per day, if you have a lot of weight to lose. Choose activities you'll be able to seamlessly continue once you get pregnant, such as brisk walking or swimming.
Step 4
Strengthen your muscles, especially your abdominal, leg and back muscles. It's important to strengthen all major muscle groups to lose weight, but strong abdominal, leg and back muscles also help you support your increasing weight during pregnancy. They also ease aches and pains and help you push during delivery.
Step 5
Join a yoga class to help you strengthen muscles, ease stress and relax. Change over to a prenatal yoga class during pregnancy to continue targeting important muscle groups and to help prepare yourself mentally for pregnancy and delivery. The more familiar you are with yoga before pregnancy, the easier it will be to transition into a pregnancy-appropriate practice.
Tips and Warnings
- Ease up on your training if you're having difficulty conceiving. Regular, intense exercise can affect your ovulation and your periods, making it more difficult to get pregnant. If easing your workout schedule doesn't help, see your doctor to rule out an underlying medical condition.
References
- U.S. Centers for Disease Control and Prevention: Maternal and Infant Health Research: Pregnancy Complications
- ACOG: Weight Control
- University of Maryland Medical Center: Preparing for Pregnancy
- BabyCenter: 20 Things You Should Do Before You Try to Get Pregnant
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
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