If you're overweight, start to get as close to your
optimal weight as possible before your planned pregnancy. This is
to ensure that you will not be at risk for complications in pregnancy
(such as gestational diabetes) or end up delivering a very large
baby, which may put both you and the baby at risk. In addition,
you will also have to make the extra effort to lose the added weight
after delivery. Underweight moms, on the other hand, risk difficulties
in conceiving or may carry an undernourished fetus.
Start your diet with a food diary, record everything
you eat, what you were doing at the time, and how you felt. That
tells you about yourself, your temptation, the emotional states
that encourage you to snack and may help you lose once you see how
much you eat.
Instead of eating the forbidden piece of candy, brush your teeth.
If you're about to cheat, allow yourself a treat, then eat only
half a bite and throw the other half away.
When hunger hits, wait 10 minutes before eating and see if it passes.
Set attainable goals. Don't say, "I want to lose 50 pounds."
Say, "I want to lose 5 pounds a month." Get enough sleep
but not too much. Try to avoid sugar. Highly sweetened foods tend
to make you crave more.
Drink six to eight glasses of water a day. Water itself helps cut
down on water retention because it acts as a diuretic. Taken before
meals, it dulls the appetite by giving you that "full feeling."
Diet with a buddy. Support groups are important, and caring people
can help one another succeed. Start your own, even with just one
other person.
A note of caution:
Despite many food supplements claiming to be "all-natural"
and "herbal," some may still contain substances
that could adversely affect your pregnancy. Always inform
your physician about all the medications, natural or otherwise,
that you are taking prior to conception.
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Substitute an activity for eating. When the cravings hit, go to
the "Y" or health club if possible; or dust, or walk around
the block. This is especially helpful if you eat out of anger.
If the pie on the counter is just too great a temptation and you
don't want to throw it away, freeze it. If you're a late-night eater,
have a carbohydrate, such as a slice of bread or a cracker, before
bedtime to cut down on cravings. Keep an orange slice or a glass
of water by your bed to quiet the hunger pangs that wake you up.
If you use food as a reward, establish a new reward system. Buy
yourself a non-edible reward. Write down everything you eat - -
everything - including what you taste when you cook. If you monitor
what you eat, you can't go off your diet.
Weigh
yourself once a week at the same time. Your weight fluctuates constantly
and you can weigh more at night than you did in the morning, a downer
if you stuck to your diet all day. Make dining an event. East from
your own special plate, on your own special place mat, and borrow
the Japanese art of food arranging to make your meal, no matter
how meager, look lovely. This is a trick that helps chronic over-eaters
and bingers pay attention to their food instead of consuming it
unconsciously.
Don't shop when you're hungry. You'll only buy more fattening food.
Avoid finger foods that are easy to eat in large amounts. Avoid
consuming large quantities of fattening liquids, which are so easy
to overdo. And this includes alcoholic beverages.
Keep plenty of crunchy foods like raw vegetables and air-popped
fat-free popcorn on hand. They're high in fiber, satisfying and
filling. Leave something on your plate, even if you are a charter
member of the Clean The Plate Club. It's a good sign that you can
stop eating when you want to, not just when your plate is empty.
Lose weight for yourself, not to please your husband, your parents
or your friends. Make the kitchen off-limits at any time other than
mealtime. Always eat at the table, never in front of the TV set
or with the radio on. Concentrate on eating every mouthful slowly
and savoring each morsel. Chew everything from 10 to 20 times and
count! Never skip meals. Only weigh yourself once a week at the
same time so you can see how much weight you are losing.
Want to learn more?
"So You Have Actively Trying To Get Pregnant" will teach you exactly what food, diet and exercise is needed for a healthy and quick pregnancy
