When you're embarking on the journey to parenthood, health becomes an even greater priority. If you are working towards a healthy weight goal while trying to conceive, it’s important to focus on sustainable habits that support your body, not just for conception but for carrying and nurturing new life. Here, we'll explore key areas of health to prioritize, from ensuring proper nutrition to building strength and resilience, and how WeNatal can support you every step of the way.
Weight loss before pregnancy: Is it always necessary?
For many years, medical guidance often emphasized weight loss as an opportunity for improving fertility. However, recent evidence suggests the relationship between weight and fertility is far more nuanced.
A pivotal 2022 study published in PLOS Medicine—the FIT-PLESE randomized controlled trial—followed 379 women with obesity and unexplained infertility. The researchers compared outcomes between those who participated in an intensive weight-loss program (averaging 7% body weight loss) and those who simply increased their physical activity without a specific focus on weight loss. Surprisingly, both groups experienced similar pregnancy and live birth rates. These findings challenge the long-standing assumption that weight loss alone is a guaranteed path to improved fertility outcomes.
At the same time, it's important to acknowledge that other studies have shown potential benefits from modest weight loss in certain populations. Body Mass Index (BMI) is a calculation that uses a person's height and weight to estimate body fat and categorize them as underweight, normal weight, overweight, or obese. It’s widely used in medical settings as a general screening tool for health risks related to weight, and still plays a role in how fertility-related risks and interventions are studied and discussed.
While Body Mass Index (BMI) is an imperfect and outdated tool that doesn't account for body composition, metabolic health, or inflammation, it remains a common reference point in fertility research. Some evidence suggests that for individuals in the obesity range, losing just 5–7% of body weight may improve ovulation and fertility, particularly for those with PCOS or irregular cycles. Conversely, being underweight (BMI <18.5) has been associated with disrupted hormone balance, suppressed ovulation, and reduced chances of conception.
Ultimately, weight is just one piece of a much larger puzzle. The true focus should be on supporting metabolic function, hormone health, and nutrient sufficiency, not just the number on the scale. Our metabolic health means our body is doing a good job managing blood sugar, cholesterol, blood pressure, and inflammation. When our metabolic health is strong, our body has steady energy, balanced hormones, and a lower risk of issues like insulin resistance, PCOS, or trouble getting pregnant.
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How to improve your health before trying to conceive—without obsessing over weight
While the Mediterranean diet continues to show promising research for fertility and pregnancy outcomes, what matters most is building a well-rounded lifestyle that nourishes your body and future baby. An overly restrictive or weight-focused approach can backfire, both physically and emotionally.
Instead, shift your attention toward nutrient-dense foods, regular movement, restorative sleep, and stress management. These lifestyle factors can positively influence hormone balance, ovulatory health, and overall well-being, regardless of your weight.
Avoid overly restrictive dieting
Instead of slashing calories or avoiding entire food groups, focus on building balanced meals. Incorporate a variety of low-glycemic index fruits, non-starchy vegetables, lean proteins, complex carbohydrates, and healthy fats. Omega-3-rich foods like walnuts, chia seeds, and fatty fish support egg quality and reduce inflammation, while antioxidant-rich berries and leafy greens can help counter oxidative stress that impacts fertility.
Address nutritional deficiencies
Nutrition is the foundation of preconception health. Restrictive eating habits, in pursuit of weight loss or not, can unintentionally lead to deficiencies in key nutrients that support fertility.
Micronutrients like folate, vitamin D, iron, and choline play essential roles in hormone regulation, egg quality, and fetal development. Studies show that correcting nutritional gaps before pregnancy can increase conception rates and reduce complications.
WeNatal’s prenatal vitamins are specifically designed to bridge these nutritional gaps. Our formulas deliver bioavailable nutrients, including methylated folate for improved absorption, iron for oxygen transport, and choline for baby’s brain development, so your body is fully supported on this journey.
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Prioritize restorative sleep
Sleep is one of the most underrated tools in your fertility toolbox. Chronic sleep deprivation elevates cortisol, disrupts blood sugar balance, and alters reproductive hormone rhythms—all of which can impact ovulation and menstrual regularity.
Aim for 7–9 hours of restful sleep each night. Create a calming evening routine that supports circadian rhythm alignment: power down screens, dim the lights, and unwind with relaxing activities like stretching, journaling, or a warm bath.
Incorporate consistent movement and strength training
Physical activity enhances fertility by supporting blood flow, hormone regulation, and metabolic flexibility. But you don’t need to engage in high-intensity workouts to benefit. Consistency and enjoyment matter more than intensity.
Brisk walks, cycling, swimming, yoga, and resistance training are all excellent choices. In particular, strength training has been shown to improve insulin sensitivity and body composition, factors that support reproductive health, especially in individuals with PCOS or insulin resistance.
Aim for at least 150 minutes of moderate aerobic activity weekly, plus two strength sessions. And remember: rest is equally important. Pushing your body too hard without adequate recovery can do more harm than good.
RELATED: Your fertility meal plan: A week of healthy, easy recipes
A note from WeNatal on supporting your journey
Supporting your health while trying to conceive isn’t about quick fixes, it’s about building a strong, sustainable foundation. Whether you’re focusing on balanced nutrition, restoring sleep, moving your body regularly, or correcting micronutrient gaps, these shifts can positively influence your fertility and your future child’s development.
We’re here to empower and support you through every phase of your journey. Our supplements are rooted in science and formulated with the nutrients your body needs most, delivered in forms your body can actually use.
Whether you're addressing nutrient deficiencies, building healthier habits, or exploring whether intentional weight loss may help your individual situation, know that you're not alone. Your path to parenthood is personal, and WeNatal is here to walk alongside you, every step of the way.
References
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Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. International journal of endocrinology. 2015;2015(1):591729. doi:10.1155/2015/591729
Łakoma K, Kukharuk O, Śliż D. The Influence of Metabolic Factors and Diet on Fertility. Nutrients. 2023;15(5):1180. Published 2023 Feb 27. doi:10.3390/nu15051180
Legro RS, Hansen KR, Diamond MP, Steiner AZ, Coutifaris C, Cedars MI, Hoeger KM, Usadi R, Johnstone EB, Haisenleder DJ, Wild RA. Effects of preconception lifestyle intervention in infertile women with obesity: The FIT-PLESE randomized controlled trial. PLoS medicine. 2022 Jan 18;19(1):e1003883. doi:10.1371/journal.pmed.1003883
Niemann MJ, Tucker LA, Bailey BW, Davidson LE. Strength training and insulin resistance: the mediating role of body composition. Journal of Diabetes Research. 2020;2020(1):7694825. doi:10.1155/2020/7694825
Shukla A, Rasquin LI, Anastasopoulou C. Polycystic Ovarian Syndrome. [Updated 2025 May 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from:
Shukla S, Shrivastava D. Nutritional Deficiencies and Subfertility: A Comprehensive Review of Current Evidence. Cureus 16(8): e66477. doi:10.7759/cureus.66477
Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021;12(6):2372-2386. doi:10.1093/advances/nmab068
Stephenson J, Heslehurst N, Hall J, et al. Before the beginning: nutrition and lifestyle in the preconception period and its importance for future health. Lancet. 2018;391(10132):1830-1841. doi:10.1016/S0140-6736(18)30311-8
