Losing weight before conceiving can have a lasting positive impact on the future health of your child. In fact, recent research suggests that overweight women who lose body fat prior to getting pregnant may have children that are more likely to maintain a healthy weight and metabolic profile compared to those who remain obese throughout pregnancy.
The link between pre-conception weight loss and offspring
Scientists from the University of Texas and the National Institute of Nutrition in Mexico City conducted a study on obese rats to examine the effects of pre-conception weight loss. They found that the rats who lost weight before pregnancy had offspring with normal triglyceride, insulin, and leptin levels, which are essential for maintaining a healthy metabolism.
On the other hand, rats that remained obese during conception and pregnancy produced babies with high levels of triglycerides and insulin, as well as increased insulin resistance. This puts the offspring at risk for serious chronic health problems like heart disease and diabetes.
While offspring of rats with weight loss intervention did have slightly more body fat than normal, they fared much better in terms of overall health than the offspring of obese rats. According to Dr. Peter Nathanielsz, the study’s lead author, “Developmental programming sets the scene that influences one’s health for the rest of their life.”
The benefits of losing weight before becoming pregnant
This is not the first time research has pointed to the health benefits of losing weight before becoming pregnant. According to the American Diabetes Association, overweight women who lose excess kilograms before pregnancy can reduce the risk of gestational diabetes – a type of diabetes that develops during pregnancy and affects both the mother and unborn baby.
Additionally, an article from the National Institutes of Health states that overweight pregnant women are more likely to develop complications such as hypertension, preeclampsia, and have a difficult labor. Losing weight before getting pregnant can help reduce the possibility of facing these fertility-related issues.
How to lose weight before getting pregnant
There are many ways to shed off those unhealthy kilos and prepare your body for a healthy pregnancy. Here are a few strategies:
- Start with a balanced diet: Incorporate fruits, vegetables, lean proteins, healthy fats, and whole grains into your diet. Control your portion sizes and avoid excessive sugar, salt, and unhealthy fats. Consider consulting a nutritionist or dietitian to develop a personalized meal plan.
- Exercise regularly: Aim for at least 150 minutes of moderate aerobic activity per week, along with muscle-strengthening exercises at least twice a week. You can mix walking, swimming, cycling, and other forms of exercise to keep things interesting.
- Create a support system: Enlist support from family, friends, or co-workers who can help you stay on track with your weight loss goals. Join a weight loss group, or consider professional guidance from a personal trainer or weight loss coach.
- Keep track of your progress: Use a journal or mobile app to track your daily food intake, exercise, and weight loss progress. This will help you stay accountable and make necessary adjustments to your plan.
The importance of maintaining a healthy weight during pregnancy
Once you achieve your pre-pregnancy weight loss goal, it’s crucial to maintain a healthy weight throughout pregnancy and beyond. Gaining excessive weight during pregnancy can increase the risk of complications and health problems for both mother and child.
The Institute of Medicine recommends that women with a normal pre-pregnancy BMI should gain between 11.5 and 16 kg (25-35 lbs.) during pregnancy, while overweight women should aim for a weight gain of 7 to 11.5 kg (15-25 lbs.) and obese women should gain between 5 and 9 kg (11-20 lbs.).
Work with your healthcare provider to establish a weight gain target that’s appropriate for your unique situation, and remember to make any necessary lifestyle adjustments in order to maintain a healthy pregnancy.
