Hysterectomies help women who suffer from painful and, in some cases, life-threatening conditions such as uterine fibroids. Although they may seem routine, these surgeries must be taken seriously. They can affect you emotionally and physically after surgery. This is because a total hysterectomy, which involves the removal of your ovaries, changes your hormonal balance and causes you to go through menopause earlier than you would naturally.
This change can lead to unwanted weight gain, often manifesting as a post-hysterectomy belly, which can cause frustration and lead to additional problems. Fortunately, weight gain after a hysterectomy can be controlled with proper methods, and losing weight after a hysterectomy is achievable. Read on to discover methods for losing weight after a hysterectomy and oophorectomy.
How To Shed Pounds After A Hysterectomy
- Maintain regular physical activity
- Make thoughtful dietary choices
- Get plenty of rest
- Talk to your doctor
Why Is Weight Loss Challenging After A Hysterectomy?
Losing weight after a hysterectomy can be difficult because of hormonal changes, particularly a reduction in oestrogen. This can lead to a slower metabolism, making it harder to burn calories. In addition, recovery from surgery often involves reduced physical activity, which can contribute to weight gain. Emotional factors and changes in body composition can also play a role.
4 Essential Strategies For Post-Hysterectomy Weight Loss
1. Exercise Regularly
Get up and be active often! Plan to be physically active for at least 30 minutes a day, about five days a week. Activities such as jogging, biking, or more challenging exercise routines like push ups are excellent for supporting weight loss after hysterectomy. However, you don’t have to do intense workouts if that’s not your preference.
Simple activities such as walking, swimming, and participating in yoga will keep you engaged in social, low-impact exercise. These activities are effective in burning fat and building muscle. As you become more proficient, you can progress. Either way, this is a beneficial routine that will help you lose weight and improve your well-being at the same time.
2. Be Strategic About Your Diet
Adjusting your diet in the later stages of life can be challenging. This is especially true if you have a history of eating freely while maintaining a stable weight. If you are beginning to gain weight, consistently making healthier food choices will greatly improve your well-being during this time.
Pay attention to your dietary choices and include plenty of fresh fruits and vegetables. Choose lean meats and proteins low in saturated fat. Organize and prepare your meals weekly to minimize the temptation to snack. Shop wisely and avoid buying unhealthy items. If you don’t have a supply of high-fat snacks at home, you’re less likely to consume them.
Preparing and refrigerating or freezing healthy meals also helps with portion control. Talk to a nutritionist about the benefits of eating smaller, more frequent meals instead of three large ones. Also, make sure you drink at least eight glasses of water a day. Adequate hydration is essential for proper digestion and exercise. It promotes healthy bowel function and helps you feel fuller longer.
3. Getting A Good Night’s Rest
Getting a good night’s rest can alleviate a variety of emotional and physical problems. If you are experiencing menopausal symptoms and struggling with sleep, hormonal imbalances can be exacerbated. This often leads to increased hunger and a tendency to overeat. As a result, you’re more likely to snack on processed foods that are high in fat, salt and sugar.
It is important to understand your own needs. Determine the optimal amount of sleep for your well-being, which is generally between seven and nine hours, although it varies from person to person. Also, try different sleeping positions. Some people find it more comfortable to sleep on their right side, back, or left side. Using pillows for support, either under your head or between your legs when you sleep on your side, can increase your comfort.
If you are having trouble falling asleep at night, consider reducing light exposure and limiting screen time after dinner. Hot flashes can disrupt sleep; if you are unable to fall asleep, a short walk may help. Avoid texting or reading in bed. This reinforces the association of the bed with sleep rather than other activities. Adequate sleep is as important as a balanced diet, adequate hydration, and daily exercise. It reduces stress, curbs hunger, and contributes to overall happiness by providing needed rest each night.
4. Talk To Your Doctor
Your doctor can’t be effective or provide proper care if he or she isn’t fully informed. Discuss these topics with your doctor on a regular basis:
- Weight changes
- Nutrition and exercise issues
- Mental health concerns
- Observed physical changes and any resulting
- behavioral effects
- Discomfort or pain with sexual activity
If you are experiencing weight gain, work with your doctor to develop a strategy. You may also want to consult with a dietitian who can help you develop appropriate meal plans to meet your nutritional goals. In addition, they may recommend metabolically beneficial supplements. A fitness trainer can help you develop an exercise program that meets your health needs.
It’s important to discuss ovarian failure with your doctor. Occasionally, ovaries can fail after a hysterectomy, even if attempts are made to preserve them. This leads to a decrease in hormones and should be carefully monitored in the case of surgical menopause.
Consider discussing hormone replacement therapy (HRT) as another alternative. Doctors often recommend HRT to relieve menopausal symptoms, reduce the risk of muscle loss, or improve bone strength. HRT may also help prevent the typical abdominal and visceral weight gain after hysterectomy. While it’s not a stand-alone solution for weight loss, HRT can improve overall well-being and energize individuals for more effective exercise and diet adherence.
What Is A Hysterectomy?
A hysterectomy is surgery to remove a woman’s uterus. This commonly performed surgery often includes removal of the fallopian tubes and ovaries. It’s common for doctors to recommend that premenopausal women keep at least one ovary to help maintain normal hormone levels. Typically, this procedure is most common in women between the ages of 40 and 45.
How long Does It Take To See Results After Hysterectomy?
The time it takes to see weight loss results after a hysterectomy varies greatly from person to person. Factors such as age, metabolism, general health and lifestyle changes play an important role. In general, it can take anywhere from a few weeks to several months to see a change in weight. However, it’s important to focus on healthy habits, such as a balanced diet and regular exercise, rather than quick weight loss. Consultation with a healthcare professional for personalised advice on health and weight management after surgery is always recommended.
Typical Symptoms After Hysterectomy
The primary hormones in your ovaries, estrogen and progesterone, regulate reproduction. Hysterectomies, in which one or both ovaries are removed, cause hormonal changes that can trigger menopause-like symptoms, such as
- Vaginal dryness
- Weight gain
- Feelings of depression or anxiety
- Hot flashes
- Decreased libido
- Mental fogginess
In addition, there are more subtle symptoms such as increased risk of osteoporosis and cardiovascular disease. These conditions are particularly severe in obese women. The weight gain of approximately 20 pounds after hysterectomy is a common concern for many women. This requires reevaluation and modification of diet and exercise habits to better manage weight changes and improve overall health and well-being. Let’s look at some strategies for doing so.
Causes Of Hysterectomy
A hysterectomy, the surgical removal of the uterus, can be caused by a number of medical conditions. Common reasons include fibroids (non-cancerous growths in the uterus), endometriosis (uterine tissue growing outside the uterus), uterine prolapse (the uterus dropping into the vagina), abnormal vaginal bleeding, chronic pelvic pain and gynaecological cancer. It’s often considered when other treatments have failed or in life-threatening situations such as cancer. Each case is unique and the decision depends on the individual’s health and medical history.
Can You Lose Weight By Exercising After A Hysterectomy?
If you’re feeling discouraged because you’re still gaining weight despite a healthy diet, don’t despair. It could be a sign that you need to increase your physical activity. Research suggests that at least 150 minutes of moderate exercise a week can be beneficial. If this seems daunting, try 75 minutes of vigorous aerobic exercise each week instead.
Monitoring your body fat percentage with your doctor provides a clearer perspective on your fitness progress than focusing solely on weight. Doctors will also consider your oestrogen levels when discussing hormone replacement therapy and other options.
Incorporating extra exercise doesn’t have to be overwhelming. Consider a leisurely thirty-minute walk after dinner or a brisk morning walk before breakfast. Choosing to park farther away when running errands or taking the stairs instead of the lift can make it easy to incorporate activity into your daily routine. Talk to a fitness professional for more advice.
What Are The Risks Of Losing Weight After Hysterectomy?
Losing weight after a hysterectomy can pose several risks. Hormonal changes after surgery often lead to a slower metabolism, making weight loss more difficult and potentially frustrating. Rapid weight loss can also lead to muscle loss, especially if it is not accompanied by a balanced diet and exercise. This muscle loss can further slow your metabolism.
In addition, inadequate nutrition during weight loss can interfere with the body’s healing process, potentially prolonging recovery. It’s important to approach weight loss carefully and under medical supervision to ensure a healthy balance and avoid these risks.
Frequently Asked Questions
Are there any supplements that can help with weight loss after a hysterectomy?
Some supplements may help with weight loss, but it’s important to consult a healthcare professional before starting any supplement as they may have side effects or interact with other medications.
What dietary changes are recommended for weight loss after hysterectomy?
A balanced diet rich in fruit, vegetables, lean proteins and whole grains is recommended. It’s important to control portion sizes and reduce the intake of processed foods, sugary snacks and high-calorie drinks. Consultation with a dietician can provide personalised dietary advice based on individual health needs.
How important is exercise in losing weight after a hysterectomy?
Exercise is essential for weight loss after a hysterectomy. It helps to increase metabolism, build muscle mass and improve overall health. It is recommended that you start with low-impact activities such as walking, swimming or yoga, and gradually increase the intensity as your body recovers. Strength training is also beneficial as it helps to counteract muscle loss associated with hormonal changes.
Are there any specific weight loss programmes or strategies that are effective after hysterectomy?
There is no one-size-fits-all post-hysterectomy weight loss programme. However, programmes that combine a healthy diet, regular exercise, and behaviour modification strategies are often effective. Talking to your healthcare provider for recommendations or joining a support group can also be helpful.
How can I stay motivated to lose weight after a hysterectomy?
Staying motivated can be achieved by setting realistic goals, tracking progress, seeking support from friends, family or support groups, and celebrating small successes. It’s also important to be patient and understand that weight loss after a hysterectomy may be slower than usual as the body adjusts to hormonal changes and recovery.
Conclusion
If you’re wondering how to shed pounds after a hysterectomy, know that you’re not alone. Modify your diet and the amount you consume, and include consistent exercise to improve results. If you need HRT to prevent weight gain in certain situations, talk to your doctor. There is plenty of help out there to help you navigate these menopause symptoms and maintain a healthy weight so you look and feel your best.
Sources
- Rocca, W.A., Grossardt, B.R., & Shuster, L.T. (2011). “Oophorectomy, Menopause, Estrogen Treatment, and Cognitive Aging: Clinical Evidence for a Window of Opportunity.” Brain Research, 1379, 188–198. Read Article.
- Papadakis, G.Z., Hans, D., Rodriguez, E.G., Vollenweider, P., Waeber, G., Marques-Vidal, P., & Lamy, O. (2018). “Menopausal Hormone Therapy Is Associated With Reduced Total and Visceral Adiposity: The OsteoLaus Cohort.” Journal of Clinical Endocrinology & Metabolism, 103(5), 1948–1957. Read Article.
- Johns, D.J., Hartmann-Boyce, J., Jebb, S.A., & Aveyard, P. (2014). “Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons.” Journal of the Academy of Nutrition and Dietetics, 114(10), 1557–1568. Read Article.
