Overweight Mothers At Greater Risk For Birth Defects

A study just released by the Centers for Disease Control shows that babies born to women who were overweight or obese have a higher risk of birth defects, including those that affect the heart and spinal column. The findings were so strong that the CDC said it was important to urge any woman who wants to have children to maintain a healthy weight.

"We’ve long known that being overweight can contribute to health problems such as heart disease, stroke, and diabetes, but this study points to additional dangers from birth defects," said weight-control expert Andrew Flach, the author of Combat Fat! (Hatherleigh Press, 2003). "The report reinforces the need to avoid carrying excess body fat, and the best way is to make a lifestyle change that includes more exercise and better food choices."

Flach offers these tips for women—or anyone—who want to get started on trimming their body fat.

Check With Your Doctor
Before starting any exercise program, get permission from your doctor, especially if you are, or think you might be, pregnant. This advice also applies to those over 40 or anyone with a history of cardiovascular disease.

Get Moving
Get up and get yourself moving, whether it’s walking, swimming, biking, or running. Try to do at least 30 minutes a day of aerobic activity. You can even break it into 2 or 3 sessions if that fits your schedule better.

Stretch Your Way To Success
When you are beginning an exercise plan, start by doing stretches for at least one whole week. This way, your muscles will be ready for exercise and you’ll be less sore.

Hit The Weights
Weight training helps burn fat and build lean muscle. You don’t need to join a gym to benefit from weight training. Simple exercises can be done at home using dumbbells, water bottles...even soup cans! Include at least 2-3 days per week of light weight training. One set is enough, especially if time is tight. The best exercises include biceps curls, triceps extensions, lateral raises, rows, lunges, squats, crunches and hyperextensions.

Cut The Calories
Americans take in too many calories. Period. From super- sized meals at fast food restaurants to enormous servings at our favorite steakhouse, we are on the receiving end of an abundance of calories. Weight reduction is a caloric formula. Calories in (through eating) versus calories out (through activity). It’s that simple. Stick with smaller portions.

Make It A Family Affair
Recent studies have shown that obesity is a problem for children, as well as adults. Educate yourself and your family about proper diet and the importance of exercise. Help your kids develop healthy habits for choosing food and activities. Toss out the junk food and turn off the television set. Get active. Get healthy. Do it together.

About The Author
Andrew Flach is certified by the American Council on Exercise (ACE). A nationally recognized expert in weight management and exercise, his work has been featured in Time magazine, on National Public Radio, and in hundreds of newspapers across the country. His book COMBAT FAT! is available from booksellers everywhere, or direct from the publisher at 800-528-2550.

To arrange an interview with Andrew Flach or for a review copy of Combat Fat! please call Theresa Danks at 800- 528-2550 x222 or email publicity@hatherleighpress.com.