Overweight and obese women have a greater risk of infertility and certain pregnancy complications, including preterm birth. Because of this, some women try to lose weight before getting pregnant. Keep in mind that when trying to get pregnant, your focus should be on getting healthy instead of trying to lose weight fast.
Determine Body Mass Index (BMI)
Step 1
Multiply your weight in pounds by 703. Write that number down. For example, if you weigh 190 lbs., you would multiply 190 by 703 to get 133,570.
Step 2
Figure out your height in inches. Multiply the feet portion of your height by 12, then add any additional inches. For example, if you're 5 feet 3 inches, multiply the 5 by 12, resulting in 60, then add the 3 inches to the 60, which equals 63.
Step 3
Square your height in inches. Using the above example, 63 inches times 63 inches equals 3,969. Divide the figure from Step 1 by the figure from Step 3 (133,570 ÷ 3,969). The resulting figure is your BMI, which is a measurement of obesity. In the example, the body mass index is 33.7.
Step 4
Take note of your BMI classification. A BMI of less than 18.5 is considered underweight, so no weight loss is necessary. A BMI of 18.5 to 24.9 is considered normal, so weight loss isn't necessary. A BMI of 25.0 to 29.9 is considered overweight, and minimal weight loss is necessary. A BMI of 30.0 or more is considered obese, and a considerable amount of weight loss is necessary.
Set Your Weight Loss Goals
Step 1
Meet with your doctor for a checkup. Let your doctor know that you are planning a pregnancy. Find out how much weight you need to lose for a healthy pregnancy. Additionally, ask your doctor about an exercise program that is appropriate for you.
Step 2
Plan to lose one to two pounds per week through diet and exercise. This is the weight loss amount that is considered safe by the Centers for Disease Control and Prevention.
Step 3
Determine how many weeks you will need to lose weight. Divide the number of pounds your doctor says you need to lose by 1.5. If your doctor says you need to lose 30 lbs., plan a weight-loss period of 20 weeks (30 ÷ 1.5).
Step 4
Make a contract with yourself. Write out your weight loss plans and goals. Be sure to write out your weight-loss goal date, which is the date you want to have your weight-loss completed.
Eat Healthy
Step 1
Determine your food intake needs to help you lose weight. The U.S. Department of Agriculture offers the MyPyramid.gov website, which is a customizable food pyramid (see Resources). The number of servings for each food group that you need will depend upon your age, height, weight and activity level. Be sure to check out the serving size guide for your pyramid to help ensure you are eating appropriate amounts of each food.
Step 2
Eat in moderation. When you are purchasing foods, be sure to look at the serving size. As soon as you get home, divide your food into individual servings if possible. For example, if you purchased low-fat cookies to snack on, place one serving of cookies in a zip-top bag. When it is time to grab a snack, be sure you only eat that one bag.
Step 3
Plan for deviations from your eating plan. It is unrealistic to think that you will be able to follow your healthy eating plan completely. There will be days where you will deviate. Plan for these deviation days in advance. For example, if you know your best friend's wedding or a child's birthday is coming up, plan to use a serving of fat and dairy at the festivities if you want to have a piece of cake.
Step 4
Choose your beverages wisely. Alcohol and carbonated drinks (even diet drinks) add calories to your dietary intake. Additionally, alcoholic beverages shouldn't be taken when you are trying to get pregnant. Beverages with added sugar, such as sweetened coffee or sweet tea, also add calories to your intake. When possible, avoid these drinks and drink water instead.
Get Active
Step 1
Start an aerobic exercise plan approved by your doctor. Your plan may include walking, running, swimming or aerobics classes. Aim to do aerobic activity for at least an hour on most days of the week. If you can't do an hour all at once, it is OK to break your activity up into smaller increments throughout the day. Aerobic exercise will also help you to cope with the demands of pregnancy on your heart and lungs.
Step 2
Incorporate stretching into your exercise plan. Stretching helps to keep your muscles loose and minimizes the risk of injury. During your pregnancy, being limber will help your body to cope with the added demands of pregnancy.
Step 3
Add in strength training exercises. Even light strength training exercises, such as using dumbbells to exercise your arms or doing squats to strengthen your legs, can help you to improve muscle strength. This muscle strength will help when you are carrying the extra weight of pregnancy.
