How to Lose Weight After Cancer Treatment | Dana-Farber Cancer Institute

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It's not uncommon to gain weight during or after cancer treatment. Weight gain may be a result of a combination of factors, including disease- or treatment-induced hormonal effects or changes. But unwanted weight gain can be managed, and even reversed, by following some simple, healthy eating and activity guidelines outlined here by Dana-Farber nutritionist Stacy Kennedy.

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I’m Stacy Kennedy, a nutrition specialist for Dana-Farber Cancer Institute in Boston. Welcome to Eating Well During Cancer. Today I’d like to talk with you about maintaining a healthy weight during and after cancer treatment, and specifically how to manage unwanted weight gain.

It is not uncommon to actually gain excessive or unwanted weight during certain types of cancer treatment. For example, we see this with some types of breast cancer, where research shows a woman may gain in one year the amount of body fat she would typically gain over the course of ten years. Sometimes men going through prostate cancer treatment or men or women going through treatment for colon cancer may also experience unwanted weight gain.

It can be like a perfect storm of things happening. You may be a little bit less active, because you're feeling fatigued. Food choices might be altered, either because of symptom management or eating more comfort foods for coping. And then there’s aspects of the disease itself or the treatment that can all come together and set the stage for gaining some extra weight.

But don’t worry—this extra weight can come off by following some simple, healthy eating and activity guidelines. When it comes to healthy eating, following a schedule, where you're not skipping any meals and snacks and you're eating through the day, can be a big help. On top of that, choosing healthy foods in a combination or proportion to set you up for success is another great way to manage this weight gain.

For example, if we take a look at this plate here, we’ll see that we have half of our plate as vegetables—we’ve got some nice, delicious broccoli. And then we have a quarter of our plate as a whole grain—our example here today is quinoa. Now, quinoa is also high in fiber, which can help manage hunger. It’s also high in iron, which is important for a healthy body, and also high in protein, which can also—like the fiber—help with hunger. Beyond our quarter quinoa, we’ve got another quarter of our plate as a healthy, lean protein. Our example today is wild salmon.

This combination can help you to feel full and prevent overeating, while at the same time nourishing your body with a lot of immune-supporting nutrients, which can also help to manage hunger as well.

So, for more recipes and great tips for maintaining a healthy weigh, I encourage you to visit our website or download our free app. On behalf of Dana-Farber, I’m Stacy Kennedy.

Losing weight after cancer can be difficult. Following a healthy diet and exercise plan is key, but there are also ways to lose weight that involve little or no exercise. This article will go over some of the options available for those who want to lose weight, but don't want to put in long hours at the gym. The information here has been verified by medical professionals and should not be taken as advice; it's simply a compilation of data from reliable sources that might help you if you're looking into how to take off unwanted pounds after cancer treatment.

1. Cut Down on Salt

Salt often contains sodium, which can retain water in your body. By cutting down on the amount of salt you ingest each day, you can flush excess fluid from your system and help to promote weight loss. You should aim for under 2,000mg of sodium a day if possible. Try not to cook with salt, and avoid processed foods as much as possible. Fresh fruits and vegetables are great for helping to make your meals tasty without adding lots of salt. Many spices contain hardly any sodium at all.

2. Exercise More

This tip may seem odd because this article is about how to lose weight without exercising, but bear with me! best way to lose weight after cancer treatment. There is some evidence that regular, moderate exercise can help you to lose weight more quickly than simply watching what you eat. The effect of exercise on weight loss tends to be greatest in obese people who haven't exercised before.

3. Avoid Alcoholic Drinks

Alcohol contains sugar, and it also makes your liver release any glucose that's currently stored in your fat cells into the bloodstream as glycogen, which will slow down your body's ability to burn fat for energy. Try not to drink alcohol at all if possible, or limit yourself to a very small amount of beer or wine a week if you do choose to drink. Even better would be avoiding alcoholic drinks altogether in favor of calorie-free drinks like water or club soda.

4. Eat More Apples

Eating apples has been shown to help people lose weight for several reasons. First, the fiber in apples fills you up and makes you feel full for a longer period than many other fruits. Second, an apple's low glycemic index means that it doesn't cause your blood sugar levels to spike rapidly, making it much better for fat loss than eating foods with high glycemic indexes. Third, the pectin contained in apples helps to control blood sugar levels after meals by slowing down digestion, which also helps prevent weight gain.

Apple Cider Vinegar is another great way to lose weight! Finally, the antioxidant content of apples can fight cancer cells and other toxins that might slow down your weight loss progress. Try to eat at least one apple a day to see results.

5. Drink More Water

Drinking water can help you lose weight in several ways. First, it helps to suppress the appetite and makes you feel full. Second, drinking plenty of water can help flush toxins from your system that might be interfering with your ability to lose weight. Finally, dehydration can often cause feelings of fatigue and lethargy, which can lead to decreased activity levels and fewer calories burned. Drink at least eight 8-ounce glasses of water per day to stay hydrated and help promote weight loss.

6. Cut Out Processed Foods

Processed foods are often loaded with unhealthy fats, sugars, and salt. By cutting out processed foods, you'll be automatically cutting down on the number of unhealthy junk foods you're eating. Instead, try to focus on eating fresh fruits and vegetables, lean proteins, and whole grains. These types of foods are packed with nutrients and fiber that will help keep you healthy and full while you're losing weight.

7. Avoid Foods that Cause Inflammation

Some foods can cause inflammation in the body, which can lead to weight gain. Foods that are high in saturated fat, sugar, and salt are some of the biggest culprits when it comes to inflammation. Try to avoid or limit your intake of these foods as much as possible to help reduce inflammation and promote weight loss.

8. Get Enough Sleep

Getting enough sleep is important for losing weight because it can help you maintain a healthy metabolism. Without enough sleep, your appetite-regulating hormones become imbalanced, leading to overeating and weight gain. Aim to get at least 7 hours of sleep per night during your weight loss plan.

9. Eat Before Meals

Eating before meals increase satiety, making it easier not to eat too much when you sit down to a meal. Try eating something light, like fruit or yogurt, about 10 minutes before meals if you struggle with portion control when eating out in restaurants or eating in general. This strategy can also work well when trying to lose weight while pregnant so you don't eat too much at every meal!

10. Use Low-Calorie Cooking Methods

Cooking your food with low-calorie methods can help you lose weight without having to drastically change your diet. Try grilling, baking, or poaching your food instead of frying it. These methods are all healthier and won't add as many extra calories to your meal as frying will. If you're looking to cut down on calories, try using a non-stick cooking spray instead of oil or butter when cooking.

As you embark on your journey to lose weight after cancer treatment, it is important that you stay motivated and understand all of the obstacles that lie ahead. If this article has given you any helpful advice about how to tackle these challenges head-on, we hope it will help make your recovery process a little easier. We wish you the best as you work towards achieving your dreams!

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