Are you baffled why all your post-hysterectomy weight loss efforts have failed?
Following a hysterectomy, you might find yourself gaining weight or you may be overweight from the beginning and may feel as though losing weight after a hysterectomy is impossible.
Weight gain after hysterectomy can be especially harmful because it can contribute to getting pelvic floor weakness and a vaginal prolapse after the hysterectomy.
If you have trouble losing weight after your surgery, try the following guidelines. (Recommended by my doctor after my hysterectomy.)
How and when to exercise for post-hysterectomy weight loss?
As to physical activity, you should aim to exercise in your chosen type of exercise at least thirty minutes per day on most days of the week. Shortly after a hysterectomy, you will be sore and will have difficulty with high impact exercises like running or jogging. This is where swimming comes in or exercises like walking or bicycling (as soon as it is not sore to sit on a bicycle). To help you lose weight after a hysterectomy you can burn more calories by increasing your metabolic rate.
As you begin to heal, you can beef up the exercise program so that you can do just about any form of exercise that suits you and that you enjoy.
Talk to your doctor about when to resume normal physical activity and consider joining a health club or hiring a trainer. One that can help you learn the proper way of exercising to lose weight and gain muscle strength without injury.
For a successful post-hysterectomy weight loss program, you have to choose something you can stick with. This includes having mild to moderate physical activity each and every day. But also eating a well-balanced diet that has fewer calories than are necessary to maintain your weight.
Exercise can involve any activity you enjoy doing. Some good exercises after a hysterectomy are swimming, bicycling, and walking. These tend to be easier on the joints and yet can strengthen the muscles of your body.
Doing Kegel exercises can help prevent vaginal prolapse after hysterectomy. Kegel exercises are relatively easy to do. You need only to sit on the toilet and urinate, attempting to stop your urinary stream every few seconds. This tightens the pelvic floor muscles so that you can have the pelvic structures well suspended in the pelvic cavity.
What you can do about your eating habits for hysterectomy weight loss
A normal woman should take in about 2000 to 2500 calories per day to maintain their weight. This varies according to your overall metabolism and the amount you currently weigh.
If you are overweight, it takes more calories to maintain that weight, which gives you an easier chance to lessen the number of calories you take in.
To achieve post-hysterectomy weight loss, start by decreasing your caloric intake by about 500 calories per day. Read package labeling to see how many calories are in a serving of the food you eat.
Pay attention to the serving size listed on the labeling. Be careful as there is often more than one serving size in a package. You need to count all the calories in the item you are eating by multiplying the calories per serving by the number of servings you are eating.
You can’t go wrong with a diet of whole fruits, vegetables, whole grain products, and lean meats. A serving size of meat is only about 3 ounces, which is the amount you can fit into the palm of your hand. Cut off any visible fat from the meat and don’t fry anything you eat, including meats and other foods.
If you reduce the number of calories you eat by 500 calories per day, you will lose about a pound per week and won’t feel deprived of food. If you are having trouble deciding which foods you should eat, speak to a dietician or nutritionist to set up a meal plan that provides you with good nutrition and fewer calories per day.
Believe me, post-hysterectomy weight loss is doable it just takes more effort than before to see results. Exercise alone may not help and starve yourself will definitely not work. But the combination of some dietary adjustments, altering your eating habits, and a few lifestyle changes will help most women lose the extra pounds and maintain a healthy weight.