The decision to get pregnant can be a time of excitement and life changes. If you are overweight, it is important that you achieve a healthy weight before you conceive your baby. Michael C. Lu says in his book, "Get Ready to Get Pregnant: Your Complete Prepregnancy Guide to Making a Smart and Healthy Baby," that getting to a healthy weight three to six months before conception will help ensure that you are as healthy as possible for the upcoming nine months of pregnancy.
Step 1
Get moving. Physical activity is one of the most important ways to shed pounds. Theresa Francis-Cheung says in her book, "Pregnancy Weight Management: Before, During, After," that adding exercise to your day is an way to burn calories, which translates to losing pounds. Take a walk, go for a run, take a swim or use exercise equipment such as a jump rope, a treadmill or exercise DVDs to help you increase your activity level.
Step 2
Reduce your caloric intake. Choose nutritious and low-calorie foods, Lu recommends, because the fewer calories you take in, the more weight you will be able to lose and the more quickly it will come off. Replace dessert with fruit and replace full-fat dairy products with low-fat cheese and skim milk. Eat whole-grain bread and pasta rather than white bread and pasta. Cut down on your intake of red meat and replace it with fish and lean poultry. The nutrients in these foods are also necessary for preparing your body for conception.
Step 3
Cut down on how many unhealthy foods you eat, because they are high in fat and calories and will prevent weight loss. Ditch soda, candy, cake, fast food and convenience foods. Replace soda with water and prepare meals at home rather than going through the drive-through. Change your eating habits now, Francis-Cheung recommends, because healthy eating is an essential part of growing a healthy baby and practicing now will get you ready to be pregnant.
Tips and Warnings
- Keep a food and exercise journal, Lu suggests. Write down what you eat, when you exercise and how you feel. Identify patterns that will help you make healthy choices. Write down your weekly weight to help you track your progress and celebrate your success.
- Speak with your obstetrician before starting a diet and weight-loss plan. She will help you identify your target weight and will give you tips to help increase your chances of conception.
References
- "Get Ready to Get Pregnant: Your Complete Prepregnancy Guide to Making a Smart and Healthy Baby"; Michael C. Lu; 2009
- "Pregnancy Weight Management: Before, During, After"; Theresa Francis-Cheung; 2000
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