Your Pre-Pregnancy Weight
Being either overweight or underweight before and during pregnancy can cause problems. Before pregnancy, being significantly over- or underweight has been shown to interfere with ovulation and fertility. Your goal should be to reach a healthy weight or be as close as possible before you conceive. Being overweight can increase your risk for high blood pressure and gestational diabetes as well as increase the risk of some birth defects. Researchers from the U.S. Centers for Disease Control and Prevention have found a link between pre-pregnancy obesity and the increased risk of neural tube birth defects, including spina bifida. Being overweight but not obese at the time of conception resulted in increased risks of having a child with heart defects or more than one unrelated birth defect. Underweight women increase the risk of having a low birth-weight baby and a premature delivery. If a woman is underweight due to undereating, she may not be supplying her body with all the nutrients she needs for a healthy baby.
What Is a Healthy Weight?
A healthy weight is a realistic weight that is best for you — not necessarily the lowest weight you think you should be or the “ideal weight” you feel you should be. People come in all shapes and sizes, so it is impossible to use ideal weights or talk about what a “perfect” body should be. A healthy weight is one that puts you at the least risk for health problems related to your weight. The following chart can give you a general idea of whether you are at a healthy weight.
FIGURE 2-1
Healthy Weight Chart
* Without shoes.
** Without clothes. The higher weights apply to people with more muscle and bone, such as many men.
Source: Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 1995, pp. 23–24.
Another tool to help evaluate your weight is the body mass index (BMI), which calculates what percentage of your weight is body fat. You can find the formula for calculating your BMI in Appendix B.
Not At a Healthy Weight?
If you are not at a healthy weight, it is time to think about how you will get there before you begin trying to conceive. Eating to control your weight and eating for good health are really one and the same. A healthy diet and regular exercise can accomplish both goals. To lose weight, you simply need to eat fewer healthy calories, and for weight gain you need to eat more.
If you are overweight, a safe and healthy weight loss is a deficit of 250 to 1,000 calories per day to lose ½ pound to 2 pounds per week. Losing weight any quicker than that means you are losing muscle mass instead of body fat. To lose 1 pound of fat, you need to burn 3,500 more calories than you take in. In other words, losing 1 pound of fat per week means taking in 500 fewer calories per day from your maintenance diet.
Your main goal should be to lose weight safely and sensibly. Therefore, it is vital to be aware of the different types of programs and options available to you so that you are able to make an informed choice. A registered dietitian can design a safe and effective program for you to follow.
Women who have more than 15 to 20 pounds to lose, have health problems, or are taking medications on a regular basis should see their doctor before beginning any weight-loss program.
Once you reach your healthy goal weight, the key is to make it permanent and not begin a continuous cycle of yo-yo dieting (or losing and gaining weight). It is important to have the right motivation to maintain weight. Internal motivators such as health, a healthy pregnancy, increased energy, self-esteem, and feeling in control will increase the chances of lifelong success. The probability of long-term maintenance of goals is enhanced in those who exercise regularly, use social support to maintain their eating and exercise habits, interpret lapses positively as solvable problems, and view their eating and exercise regimens as permanent lifestyle habits rather then temporary measures.
Losing Weight Sensibly
The number of calories you consume and the number of calories you burn each day control your body weight. To lose weight, you need to consume fewer calories than you burn. The most successful way to do this is to become more physically active and moderately decrease the number of calories you eat. Most women, on average, need to consume about 1,200 to 1,400 calories daily, depending on factors such as age and activity level, to safely lose weight. Try to become physically active by walking or doing some other form of aerobic activity thirty minutes a day most days of the week.
Keep in mind that the type of calories you eat is also important. Those calories should come from the healthy foods that make up the Food Guide Pyramid (illustrated on page 3), such as fruits, vegetables, whole grains, fat-free or low-fat dairy products, lean meats, fish, poultry, and legumes. Watching your portion sizes carefully within each food group will help you keep you within a moderate calorie level. Keep in mind that a gradual weight loss increases your chances of keeping the weight off. Losing weight on your own does not need to be a difficult task. Follow some of these other guidelines to lose weight the smart way:
Eat no more than 30 percent of your total calories from fat (about 40 grams of fat on a 1,200 calorie diet).
Include at least five servings of fruit and vegetables in your diet each day as well as whole grains. Fiber can help you feel fuller.
Choose fat-free and lower-fat products over those containing more fat. But don't forget that fat-free does not mean calorie-free!
Plan your meals and snacks ahead of time — thinking ahead can save you calories.
If you bolt your food, slow down! Eating slower can help you eat less.
Examine your eating habits by keeping a written journal of what and when you eat.
Expect temptation and plan some alternative strategies ahead of time.
Weigh yourself once a week. Weighing yourself more frequently can be discouraging because weight fluctuates daily with changes in fluid balance.
Eat breakfast as well as at least four to six small meals per day to help curb binge eating later in the day.
I am overweight and trying to get pregnant. Is it okay to diet?
Strict dieting when planning to become pregnant is not recommended, especially if you leave out certain food groups, eat too few calories, or are on a ketone-promoting diet. Strict dieting can drastically affect the supply of nutrients that is vital for a healthy pregnancy and baby. Women who diet strictly in the years before becoming pregnant may be at higher risk for having low birth-weight babies. If you are concerned about your weight while trying to conceive, stick to a sensible eating plan along with regular exercise. A registered dietitian can help you to design a diet that is right for you.
Gaining Weight Sensibly
If you are under your healthy weight and need to add some pounds, you must do it in a healthy manner. Just because you need to gain weight doesn't mean you should eat whatever you want. You should still eat a healthy diet and just eat more of it. When choosing foods, choose healthy ones with concentrated calories. That way you don't need to increase the portion size as much. These foods can include peanut butter, dried fruits, avocados, nuts, and cheese. Try fortifying soups and casseroles with dry milk powder, or try supplements such as Carnation Instant Breakfast to add calories to your intake. Eat more frequently if your appetite is small and avoid drinking fluids close to mealtime so that you don't fill up too easily. A registered dietitian can help with weight gain as well as weight loss.
