7 Weight Loss Tips to Improve Fertility

Losing a few kilograms is not always easy. Healthy weight loss takes time and commitment. However, if both partners begin to create healthier habits together now, you are building habits not only for your own health, but the health of your future family. Let these thoughts be your motivation for positive change.

Weight Matters for Fertility Treatment & Pregnancy

Being overweight can affect egg and sperm quality, therefore reducing fertility in both males and females. Research shows that reduced caloric diets with a trained health professional, reduced fat and refined carbohydrate intake as well as increased exercise improve fertility (1).  A healthy weight is usually categorised by a BMI between 18.5 and 24.9. For every unit increase of BMI over 29 the rate of pregnancy declines by 4%.

Important tips to consider when trying to lose weight and improve your fertility include;

  1. Reducing soft drink and alcohol intake. Not only will this assist with weight loss, it's great preparation for when you are pregnant.
  2. Following a holistic diet based around the five core food groups. This helps to ensure that you are eating a nutritious diet that takes all nutrient requirements into consideration. The five core food groups include:
    • vegetables and legumes/beans;
    • fruit;
    • grain (cereal) foods – mostly wholegrain and high fibre varieties;
    • lean meats and poultry, fish, eggs, tofu, seeds and legumes/beans;
    • milk, yoghurt, cheese and/or alternatives (mostly reduced fat).
  3. Eat regular meals and avoid unhealthy grazing/snacking. Unhealthy snacking (in particular snacking of high energy foods) is more likely to occur when not eating regularly.
  4. Increasing your protein and fibre intake. Protein and fibre are important nutrients for fullness. By increasing your protein and fibre intake this may prevent overeating. 
  5. Watch your portions!
  6. Start moving your body. Regular physical activity is important for weight loss and fertility. The Australian Guidelines recommend at least 2.5 to 5 hours of moderate activity OR 1.25 to 2.5 hours of vigorous activity OR an equivalent combination of both (2) per week.
  7. Drink lots of water. Drinking at least 2L per day ensures we are providing our cells (including the uterus and ovaries) adequate water to function effectively.

The smallest weight loss can improve your fertility

We know every couple is looking at the calendar hoping this is the year that brings them their baby. We’d love to help you or your partner reach a healthy weight, to give you the best chance to achieve your dream of starting, or continuing your family.

Our medically supervised weight loss programs are clinically proven to get you to a healthy weight and on your journey to parenthood. Please click here for more information.

  1. Best, D., Avenell, A., & Bhattacharya, S. (2017). How effective are weight-loss interventions for improving fertility in women and men who are overweight or obese? A systematic review and meta-analysis of the evidence. Human reproduction update23(6), 681–705.
  2. Physical activity and exercise guidelines for all Australians | Australian Government Department of Health


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