Some women experience weight gain as a result of going into menopause after a hysterectomy.Diet and exercise are the same strategies that you would use before the surgery to lose weight.Before starting an exercise program, it's important to get clearance from your doctor.A few simple lifestyle changes can help promote weight loss after a hysterectomy.
Step 1: Cut calories from your diet.
Losing weight requires eating less and making healthier choices.If you've had trouble losing weight since having a hysterectomy, it's a good idea to see a doctor or a dietitian to figure out how many calories you should be eating each day.Track your food intake using a food diary app or write everything down and stay within your daily calories limit.Eat foods that are naturally lower in calories, such as vegetables, fruits, and whole grains.Sugary foods, such as sodas, candy, and baked goods, tend to have a lot of empty calories.If you want something more structured, consider following a special diet.
Step 2: It's a good idea to practice mindful eating.
If you're not paying attention, you may be eating more than you intended.These calories can lead to weight gain.It's possible to eat less if you're more aware of what you put into your mouth.Noticing the appearance, smell, and flavors of your food is one of the strategies that might help you.It's nice to sit down and eat a meal.Shutting off the TV.In your non-dominant hand, hold your fork or spoon.
Step 3: It's a good idea to stop eating 2 to 3 hours before sleep.
If you want to promote weight loss, stop eating at least 2 hours before you go to bed each night.If you get the urge to snack on something, make yourself a cup of herbal tea before bed or drink sparkling water.If you go to bed at 9:00 pm, you should eat your last meal at 6 pm.Intermittent fasting is when you only eat during a 10 hour stretch of the day and then fast for 14 hours.
Step 4: It's a good idea to drink water.
Water is free of calories and your body needs a lot of it to function.During the day, keep a bottle of water with you.It's a good idea to drink more water after exercising.You need to replenish the fluids you lose when you do these activities.
Step 5: Before starting an exercise program, check with your doctor.
It's important to get regular physical activity after a hysterectomy, but you need to be careful not to hurt yourself.After your surgery, take short walks as recommended by your healthcare provider.When you have been cleared to do so, work up to walking longer distances.4 to 6 weeks after your surgery, you should have a follow-up appointment with your surgeon.Moderate physical activity may be allowed by your doctor if you are healing well and feel good.You can ask them if there are any limitations on the types of exercise you can do.
Step 6: 5 times per week, aim for 30 minutes of low impact exercise.
After you have been cleared to exercise, you should start by walking, swimming, or riding a bike.You will be more likely to stick with it if you choose a form of low impact exercise that you enjoy.If you want to boost your weight loss results, you can do more exercise than 150 minutes of cardio per week.Don't go too fast while you're still recovering from surgery.If you want to gain strength and endurance, you can exercise for 40 minutes on 5 days per week.
Step 7: When you are fully recovered, incorporate more intense physical activity.
You may want to try a more intense workout once you've recovered from your surgery and are exercising for 30 minutes most days of the week on a regular basis.Try to add at least one vigorous workout per week, such as running, kickboxing, and high-intensity interval training.If you enjoy running, sign up to do 5ks.If you like to dance, you can either take dance classes at a local gym or go to a nightclub a couple of times a week.
Step 8: If you want to increase your muscle mass, start a strength training program.
As you age, your total muscle mass decreases, which makes it harder to lose weight and maintain a healthy weight.Strength training can boost your weight loss results.Aim for at least two 20 minute sessions each week that train all of your major muscle groups.
Step 9: Set realistic weight loss goals.
Setting realistic goals for losing weight is important.If you have a lot of weight to lose, set short-term goals that will get you closer to your target weight.It is important that the goals you set are realistic and time-based.You could set a goal to lose 5 pounds in 30 days.On 4 days of the week, you could set a goal to exercise for 40 minutes.
Step 10: You can get support from your friends and family.
If you have a network of people who are aware of your weight loss goals and who will encourage you when you need it, you may be able to stick with your program.Ask your friends and family to support you in your goals.Tell your siblings or best friend that you're trying to lose weight and ask them to text or call you once a week to see how it's going.
Step 11: Limit the amount of alcohol you consume.
Alcohol is full of empty calories and can make you more prone to eating junk food.Have no more than 1 alcoholic drink a day.Beer, wine, and spirits are equal to one drink.If you attend an event where alcohol is being served, try having a non- alcoholic drink instead, such as sparkling water with a splash of cranberry juice and a lime wedge.If you have trouble controlling your alcohol intake, ask your doctor for help.
Step 12: Get enough rest.
It is recommended to get between 7 and 9 hours of sleep every night.If you need an adequate amount of sleep, go to bed earlier.Make your bedroom a relaxing place by getting a set of nice sheets and putting a couple of flameless candles on your nightstand.If you want to avoid exposure to blue light, turn off electronics at least 30 minutes before bed.To promote a comfortable sleep environment, keep your room dark, cool and quiet.