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 fat loss is a deficit of 250 to 1,000 calories per day to lose 1/2 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.