Updated by the Progyny Clinical Team — November 2025.
Trying to conceive can bring up many questions about health, and conversations about weight are often part of that discussion. These topics can feel challenging or overwhelming, especially when they don’t fully reflect individual experiences, mental well-being, or the many factors that influence fertility.
While weight can play a role in reproductive health, it’s only one piece of a much larger picture. This article reviews the relationship between weight and fertility and shares supportive, holistic guidance around nutrition and movement to help you care for your overall reproductive health.
Weight can be a sensitive topic, but it’s important to address it as part of overall health. Maintaining a healthy weight can help support your fertility and reduce certain health risks.
Excess weight or obesity can increase the likelihood of conditions such as type 2 diabetes, high blood pressure, heart disease, and stroke. Being underweight can also affect your health by disrupting your menstrual cycle and making it more difficult to conceive. During pregnancy, being underweight may increase the risk of premature delivery and other complications. It can also raise your risk of osteoporosis and cardiovascular issues later in life.
For those trying to conceive, both excess and low body weight can affect hormones, menstrual cycles, and pregnancy outcomes.
BMI is a tool that compares weight and height to estimate body fat. Many healthcare providers use it to help assess health risks.
A provider may use BMI to assess risks such as heart disease, sleep apnea, and type 2 diabetes. For those trying to get pregnant, BMI can also provide insight into potential risks during pregnancy, such as miscarriage or irregular ovulation.
Many factors can influence BMI, including age, sex, and ethnicity. Conditions such as PCOS and thyroid disorders can also affect both fertility and weight. For example, PCOS can increase the body’s resistance to insulin, leading to higher insulin levels and contributing to weight gain. It also increases the amount of male hormones (androgens), which also contribute to insulin resistance as well as irregular periods and infertility.
Because healthy weight looks different for everyone, talk with your provider if you’re concerned about your BMI or its impact on fertility.
Ovulation — the release of an egg each month — typically occurs in menstrual cycles lasting 21 to 35 days. Cycles outside this range can suggest ovulatory dysfunction, which happens when hormonal signals between the brain and ovaries are disrupted.
According to the American College of Obstetricians and Gynecologists:
A balanced diet and regular exercise support both fertility and overall well-being. The American Society for Reproductive Medicine recommends focusing on:
Limiting trans fats and added sugars can also help manage weight and blood sugar. Studies show that an anti-inflammatory approach supports reproductive health. This approach emphasizes balance, variety, and whole foods rather than strict rules.
If meal planning feels overwhelming, consider meeting with a registered dietitian or nutritionist. They can help you create a plan that fits your goals and preferences.
Physical activity is another important part of maintaining a healthy weight. Experts recommend moderate exercise — such as brisk walking, swimming, or yoga — for about 30 minutes a day, most days of the week. Intense activity can sometimes affect menstrual cycles, so talk with your provider about what level of exercise is right for you.
People with testes also benefit from regular physical activity. Cardiovascular and strength-training exercises can improve testosterone levels and sperm quality.
If you’ve made healthy changes to your nutrition and movement routine but are still facing challenges, talk with your provider. They can help identify factors that may affect your weight or fertility.
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Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.