How to Lose Weight While on HRT

Altering Your Diet

Fill up on greens before moving to carbohydrate-rich foods. Filling up on low-calorie foods before eating calorically dense foods will cause you to eat less of the latter. Start your meals by vegetables, greens, and proteins first to help satiate your appetite before eating starches or carbohydrates. Vegetables also contain carotenoids that help reduce the risk of breast cancer, which you may have a higher risk of developing with long-term HRT. Eat around 2 to 3 cups of vegetables per day. Go to https://www.choosemyplate.gov/vegetables to see the 1 cup value of different types of cooked and raw vegetables. Eat a maximum of 300 grams of carbohydrates per day for a 2,000 calorie diet (45% to 65% of your total caloric intake). To lose weight faster, aim to eat around 50 to 150 or 200 grams per day. For instance, enjoy a salad with lean fish, chicken, or tofu on top before eating rice or bread that may come with it. Eating in this order will help keep your blood sugar and insulin levels low, keeping your mood stable and your stomach feeling full. However, don’t skip calorically dense foods altogether—make sure to eat a balanced diet of proteins, carbs, and fats.

Eat adequate amounts of protein to build lean muscle and burn fat. Protein helps build lean muscle mass which means you’ll be burning more calories throughout the day. Aim to devote 15% to 20% of your daily caloric intake to protein (go for a higher percentage if you’re physically active most days of the week). Choose proteins rich in omega 3 fatty acids like chicken, turkey, grass-fed beef, halibut, wild salmon, tuna, cod, and eggs. Omega 3s are especially necessary to keep your lipids in a normal range during HRT, which tends to raise your triglycerides. The amino acids and selenium in protein will help ease symptoms of HRT like loss of focus, depression, and irritability. Non-meat sources of protein that will fuel your weight loss are tofu, tempeh, seitan, beans, peas, and lentils. However, avoid beans high in tyramine (like fava and broad beans), which can exacerbate migraines caused by HRT. Don’t forget about dairy! The iron and calcium in milks, cheeses, and yogurt will help ease HRT-associated depression and count toward your protein intake. However, if you’re experiencing bloating (as is common with HRT) limit your intake of cheese.

Swap saturated fats for monounsaturated fats rich in omega 3s. Healthy fats like avocado, olive oil, flax seeds, chia seeds, nuts, and nut butters contain omega 3 fatty acids that help lessen hot flashes and night sweats that are commonly related to HRT. They’ll also keep your brain happy and satiated, staving off migraines, anxiety, depression, and mood swings that might lead to emotional eating. Fats are not low-calorie foods, so watch your portion sizes! Try to limit your intake of olive oil and nut butters to 2 tablespoons (6.0 tsp) a day. If you’re suffering from HRT-related migraines, eat nuts with caution because they might aggravate any pain. Try sauteing or steaming vegetables in low-sodium soy sauce, tamari, or liquid amino acids instead of oil (or along with a few drops of oil).

Choose low-calorie sources of fiber to alleviate constipation. You might get constipated as a result of HRT (especially if you’re taking estrogen), so be sure to eat lots of fiber to keep your digestive system moving along. Berries, pears, apples, carrots, turnip greens, broccoli are all great, low-calorie choices. Whole grain breads, oats, pastas, and beans are all known for their high fiber content, but those calories can add up quickly so enjoy these denser foods in moderation!

Make your gut and mind happy with probiotics. Giving your gut good bacteria will help absorb nutrients from food and keep your digestive system healthy. There are even some compelling studies that say gut bacteria can ease common HRT symptoms like depression, anxiety, and mood swings. However, note that fermented foods may increase HRT-related bloating (especially if you have IBS). Incorporate kimchi, sauerkraut, kefir, yogurt, and kombucha into your diet to reap the benefits of belly bacteria. Try adding kimchi or sauerkraut to tacos, salads, bowls, or sandwiches.

Watch out for added sugars and empty calories in drinks. Excessive sugars can intensify any mood swings, depression, and irritability that you might experience during HRT. Depending on how you regulate your emotions, you might be tempted to sip on something sweet (adding hundreds of calories to your diet with no nutritional benefits). So if you’ve ever wanted to ditch sugary sodas, now’s the time! Fruit juices, energy drinks, sports drinks, blended coffee beverages, and cocktails are all chock-full of added sugars (unless the label says: “No added sugars”). Sugar-free sodas and beverages are a better option, but they’re still not great because synthetic sugars can cause your brain to crave real sugars.

Cut extra calories by making substitutions and/or omitting ingredients. Eating fewer calories is a sure-fire way to lose weight. However, don’t overdo it and send your body into starvation mode (which decreases your metabolic rate and might lead to a binge, stifling your efforts). Cut out unnecessary calories from each meal so you’re still satisfied without making drastic changes. For example, put mustard on sandwiches in lieu of mayonnaise and eat it open-faced. You can even substitute the bread for lettuce or a wrap. Make cauliflower rice to enjoy with stir-fries, poke bowls, or as a side. Try replacing pasta noodles with spiralized zucchini or spaghetti squash to cut back on calories. Use a caloric deficit calculator to find your daily caloric needs for weight loss.

Exercising to Burn Calories

Do at least 30 minutes of aerobic exercise at least 5 days a week. Go for a jog, run, or brisk walk to burn calories to lose weight. Aerobic exercise also releases endorphins, which will leave you feeling happier and more confident after a good sweat session. Incorporate hills to build lean muscle and burn more calories. Hills are great if you can’t do high-impact aerobics (due to bad knees, joint pain, or other conditions). Try this 15 minute uphill-walking exercise on the treadmill: 2 minute warmup at 5% incline 2 minute brisk walk at 7% incline 2 minute brisk walk at 12% incline 1 minute moderate walk at 7% incline 2 minute brisk walk at 12% incline 1 minute slow walk at 15% incline 1 minute moderate walk at 10% incline 2 minute brisk walk at 12% incline 2 minute cool down at 5% incline

Add strength training to your workout routine 3 times a week. Lifting weights will build lean muscle, which is necessary to raise your metabolism and burn fat throughout the day. A combination of strength training and aerobic exercise is more effective to lose weight than just one or the other. Strength training doesn’t count toward the recommended 30 minutes of aerobic exercise. To find a good starting dumbbell weight, try doing 8 to 12 reps with a particular weight. You should feel slightly strained by the last rep but still able to maintain proper form. Focus on large muscle groups by doing weighted squats, lunges, lat pulldowns, bench presses, overhead presses, and deadlifts. Incorporate smaller muscle groups with bicep curls, tricep extensions, side lateral raises, shrugs, calf raises, and leg extensions. Focus on opposite muscle groups during the same workout (e.g., biceps and triceps or hamstrings and quads) or devote one day to lower body training and another to upper body training. And don’t forget to stretch afterward!

Perform interval training as a form of aerobic exercise. Interval training involves switching between exercises every 45 to 60 seconds with short rests between (or more/less depending on your program and level of fitness). Since multiple muscle groups will be engaged with any one exercise, you’ll blast calories fast, build muscle, and keep your body guessing. For example, perform each move for 45 to 60 seconds each (and do 3 or more rounds of the entire sequence): Jumping jacks Reverse crunches Jump squats Pushups Donkey kicks Abdominal plank pulses Tricep dips

Take a fitness class for a fun way to get cardio exercise. Choose something you enjoy (like dancing, team sports, or martial arts) so you’ll be more likely to stick with it. And if you make it a social event with friends or family, you’ll have even more fun getting lean! Make a pact with your friends to go to a weekly yoga, spin, dance, or martial arts class. Try using an exercise DVD or following guided online videos for high-intensity interval training, floor aerobics, kick-boxing, or whatever you like! Some gyms offer family-friendly dance classes like zumba or hip hop.

Incorporate exercise throughout the day to burn more calories. Make an effort to take the stairs or walk around more in your daily doings. Going for 10 to 20 minute walks after meals is especially helpful for digestion and weight loss. Get off the bus or subway a few stops early and walk the rest of the way. Run errands on foot if you live nearby a market. If feasible, walk or bike to work. Climbing stairs burns more calories than jogging, so choose to hoof it instead of waiting for the elevator.

Making Lifestyle Changes

Quit smoking to ensure you’re getting the full benefits of HRT. Nicotine decreases the positive effects of HRT like decreased risk of osteoporosis and lower cholesterol–particularly if you’re taking estrogen orally. Smoking also contributes to mood swings, depression, and anxiety and increases your risk of cancer and cardiovascular disease. Quit smoking cold turkey or wean yourself off of tobacco by decreasing the number of cigarettes you smoke each day. You can also use nicotine gum, lozenges, patches, and sprays to ease withdrawal symptoms. Chew on toothpicks or chew gum to satisfy oral cravings. Know your triggers (e.g., certain places you always smoke, friends who smoke, times of day that you routinely smoke) and avoid them or have a plan to manage your cravings.

Aim to get 7 to 8 hours of sleep a night. Not getting enough shut-eye can cause irritability and affect your hunger and stress hormones, causing you to crave fatty, sugary foods and crashing your metabolic rate for the day. If you suffer from insomnia or any other disorders that affect your rest, talk to your doctor. Melatonin is a natural supplement you can find at any drugstore that will help you relax into a full night of sleep. But be sure to talk to your doctor before taking it. Do some relaxing exercises and stretches before bed to signal to your body that it’s time to rest.

Use mind-body therapies to manage common mental symptoms of HRT. Meditation, yoga, tai chi, and relaxing breathing exercises increase oxygen flow and promote a sense of well-being. These practices are especially useful if you’re experiencing heavy depression and anxiety as a result of HRT. Follow guided meditation videos online. Try this simple relaxing breathing exercise: Sit or lie down in a comfortable position with your eyes closed. Take three big breaths in and out, imagining that the air is blowing away any anxious or negative thoughts. Feel the breath inflate and deflate your belly like a balloon. Breathe in through your nose for 8 counts, saying aloud to yourself: “I breathe in peace and calm.” Breathe out through your mouth for 8 counts, releasing a “haah” sound and visualizing all of your thoughts and worries being carried away by the air. Or, instead of the “haah” sound, think to yourself: “I breathe out tension and worry.” Continue this for as long as you like (start with 5 minutes and work your way up to 20).

Receive massages regularly to manage physical and mental side effects. Massage therapy is a great way to relax and combat irritability, depression, and anxiety that you might experience with HRT. Lymphatic drainage techniques will also help increase blood flow, stimulate your immune system, and ease bloating. Try to get a massage at least once a month (but no more than twice per week). Ask your massage therapist to include essential oils like ylang-ylang, lavender, and rose for added relaxation.