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Expert Q&A

	By April Underwood Fitness Consultant Playa del Rey, California

I am already about 40 pounds over the weight I am comfortable at. ( I'm 5' 7" and would like to weigh 180 pounds). However, I feel like I am not able to get the weight off, and I would like to get pregnant soon. Are there any suggestions you can give me to help not gain a ton of weight? (I tend to gain very easily). I'm trying to eat healthier foods and walk at night as much as possible. I also would like to only gain about 25 pounds for my pregnancy, but I don't want to do anything suddenly and jeopardize the baby. I would appreciate any suggestions or advice you can offer.

The best way to not gain unhealthy weight during your pregnancy is to avoid "empty" calories. Ice cream, full fat cheese, potato chips, etc. Basically avoiding the "junk food" category. It's easy to give in to cravings and the "I must need the nutrients" justification. However, if you remember that the food you are eating is actually building someone else's body, then it will be easier to stay consistent. Also, mild to moderate exercise will help you burn excess calories above and beyond what you need for the growth and development of your baby. If you choose to exercise more vigorously however, do make sure to consume an extra 300 calories per day so not to go into a calorie deficit. Don't push yourself to lose weight, but take care of yourself better than you may have before by eating a well-balanced diet and exercising (walking, stationery cycling, prenatal fitness class or video) at least three times per week for a minimum of 30 minutes. If you can, include some form of relaxation or quiet stretching regularly. If you take the time to practice relaxation before labor, relaxation will come more naturally during labor -- when you need it most! For further basic guidelines, visit PregnancyToday.com for the guidelines from the ACOG on exercise during pregnancy.

Don't pressure yourself. Just take care of yourself and your soon-to-be-unborn child.

Also, as I re-read your question, I have something to add. If you're trying to lose weight before getting pregnant, be aware that some medical professionals believe that an extremely low fat diet can interfere with a woman's ability to get pregnant or stay pregnant once impregnated. Therefore, keep your exercise and fat intake at a moderate level. Steer towards healthy fats like avocados and nuts and seeds.

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