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Sabtu, 01 Juni 2013

How to Lose Weight After Breast Cancer

How to Lose Weight After Breast Cancer

You survived breast cancer. You may have gained a few extra pounds during treatments, and if you are taking hormonal therapy --- tamoxifen or an aromatase inhibitor --- you may continue gaining weight afterward. Or, your body may have shifted into menopause, increasing your tendency to gain weight. In any case, you are ready to enter a new stage in your journey, regain a sense of control and boost your self-esteem by starting a diet and exercise plan.

Instructions

    1

    Follow the advice of your health-care team. Your doctor or oncologist may advise you to wait to start losing weight until you have completely recovered from treatments or other health issues. Meet with a registered dietitian and physiotherapist at your cancer center, or ask for referrals. These professionals can provide advice about balanced meals, healthy snacks and safe exercise programs that will help you lose weight.

    2

    Reduce your intake of sugar and saturated fats such as red meats, bacon, eggs, butter and ice cream. Instead, select healthier fat sources such as olive or canola oil, nuts, avocados, salmon, light tuna and sardines. Use skim or 1 percent milk, lower-fat yogurt and partly skimmed milk cheeses. Trim the fat off meats and remove the skin from poultry.

    3

    Increase your fiber to 25 grams each day by consuming five servings of fruits and vegetables and five servings of whole grains. This will help control your hunger and keep your digestive system healthy. Whenever possible, select orange, dark green and red fruits and vegetables to get the most nutrients. In his book "Anticancer: A New Way of Life," Dr. David Servan-Schreiber writes: "The anticancer diet is primarily composed of vegetables and legumes, accompanied by olive or canola oil, garlic, herbs and spices."

    4

    Start exercising. The American Cancer Society recommends that women who have been diagnosed with breast cancer exercise about four hours per week to improve the quality of their lives and reduce the risk of developing new cancers. If you have limited energy, start slowly by walking for 15 minutes per day and gradually increase the amount of time you exercise. Incorporate gentle exercises such as yoga or tai chi into your daily regimen. Hire a personal trainer or join a health club if you wish to start a weight resistance program.

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