Exercise is necessary to burn off excess calories, and is an essential part of any natural weight loss program. However, it can cause muscle damage, soreness and aching. Now there’s more help for recovery after exercise. Instead of grabbing a pricey sports drink, low-fat chocolate milk may be a better remedy, according to a new study.

Since the mid-1990s, about half of the women of childbearing age are overweight, according to a new report from the Institute of Medicine (IOM). This poses serious risks for mom and baby. Last month the IOM issued new guidelines for the amount of weight a woman should gain during pregnancy. The guidelines for women who are underweight, of normal weight and overweight remain unchanged. However the IOM added a new category for obese women, and weight gain in the second and third trimesters.

In response to the new guidelines to fight obesity in pregnancy from the Institute of Medicine, the March of Dimes recommends losing weight before you conceive. However, losing weight when you’re battling obesity is more difficult than if you’re losing a few pounds — even if you’re motivated to do it to protect your baby. Here are a few tips that may help: