Whether you got one out of necessity as a cancer treatment or because you thought it would make life more comfortable with age, a hysterectomy can take a serious toll on you.
Common side effects include prolapse, sexual dysfunction, constipation, and an increased risk of coronary heart disease. It can send you into menopause earlier than you’d hoped, too.
But post-hysterectomy weight gain is perhaps the most frustrating challenge. It seems as if your metabolism has been turned off overnight. Can you lose weight after a hysterectomy, or is this just a new reality for you?
You’ve come to the right place. Our guide to weight loss after a hysterectomy will walk you through all the strategies you can use to regain a vibrant, youthful figure - from dietary changes to exercise regimens, hormonal support, lifestyle adjustments, and more.
Learn how to lose weight after a hysterectomy below and love who you see in the mirror once again. Before we get into hysterectomy weight loss tips, let’s provide some background context.
Overview of the Hysterectomy
This surgical procedure removes the uterus and is fairly common, with more than 600,000 performed here in the US alone each year. There are many reasons it may be done - to remove cancer, to treat uterine fibroids or endometriosis, and more.
Menstruation ceases once the uterus is removed, and it’s impossible to get pregnant. This also causes the body to go into menopause up to 4 years earlier in some cases.
Recovery from a hysterectomy can take several weeks, and the surgery may have lasting effects on your body, including hormonal shifts if the ovaries are also removed. The exact effects will all depend on the type of procedure performed:
- Partial (or Subtotal) Hysterectomy: Removes only the upper part of the uterus, leaving the cervix intact. Often chosen for conditions that don’t affect the cervix.
- Total Hysterectomy: Removes both the uterus and the cervix. This is the most commonly performed type of hysterectomy.
- Radical Hysterectomy: Removes the uterus, cervix, and surrounding tissues, including part of the vagina. Typically performed for more severe conditions affecting multiple pelvic structures.
- Hysterectomy With Salpingo-Oophorectomy: Removes the uterus along with one or both ovaries and fallopian tubes. Commonly performed if there’s a risk of hormonal imbalances or other complications.
Each of these variations will share a common theme, though - weight gain. So, why does this happen - and can you lose weight after a hysterectomy?
Why is it Hard to Lose Weight After Hysterectomy?
As frustrating as it may be, it’s important to recognize that struggling to lose weight after a hysterectomy is perfectly normal. That doesn’t mean you have to deal with it, though. We’ll share tips on how to lose weight after hysterectomy shortly.
However, it helps to understand the root causes behind hysterectomy-related weight gain. These include hormonal imbalances, psychological factors, reduced physical activity, and a slower metabolism.
Hormonal Imbalances
Changes to your hormones are especially common if the ovaries are removed during the hysterectomy. But even if the hormones are left intact, some hysterectomies will lead to hormonal disruptions.
The hormone most affected is estrogen. It tends to drop off dramatically, and this can cause increased fat storage, most notably around the midsection. Hormonal changes also impact appetite, energy levels, and metabolism - all of which can complicate weight loss.
Reduced Physical Activity
Given the extensive recovery process required for a hysterectomy, it makes sense that you’ll be moving a lot less in the weeks that follow. You may not be bedridden the entire time but you won’t be moving around much, and this few-week span can cause weight gain.
You’ll also deal with muscle atrophy so when you’re finally ready to get back to your lifestyle pre-hysterectomy, it may be difficult to get yourself moving because you feel so weak.
Psychological Factors
Weight management is as much a mental journey as it is a physical one, and a hysterectomy can be an emotionally taxing experience. It’s common for women to deal with stress, anxiety, and/or depression in the wake of uterus removal.
These emotions can contribute to behaviors conducive to weight gain - such as emotional eating or a lack of motivation to live a healthy life and get moving.
Slower Metabolism
Aging naturally slows metabolism, but this process can be accelerated by a hysterectomy, especially if it induces early menopause.
A slower metabolism will have you fighting an uphill battle after a hysterectomy. You don’t burn as many calories even if you eat less and exercise more.
This can lead to a vicious cycle of feeling like you’re working hard and not seeing any improvements, so you lapse on your routine and deal with even more weight gain.
Can You Lose Weight After a Hysterectomy?
So, can you lose weight after a hysterectomy or should you just start getting accustomed to your new normal? Don’t worry, weight loss after a hysterectomy is entirely possible - you just need the right approach and realistic expectations.
Sure, it’s going to be more difficult since your hormones aren’t on your side and your metabolism is slowing down. But that doesn’t mean it’s impossible.
You need to stay patient and committed. Even the fastest way to lose weight after a hysterectomy is going to take hard work and time. You won’t lose weight in 2 weeks, contrary to what you’ve heard. We’ll walk you through how to lose weight after a hysterectomy below.
How to Lose Weight After a Hysterectomy: The Fastest Way to Lose Weight After a Hysterectomy
Don’t let weight gain after a hysterectomy hold you back from your happiest, most vibrant self. You can still lose weight after a hysterectomy no matter how difficult it may seem. Here are some tips to help you set out on the right foot.
Dial in the Diet Side of Things
Nutrition is the biggest lever you can pull for weight loss after a hysterectomy. There are a few things to consider here - the foods you eat (and those you steer clear of) and how much you eat.
While you can technically learn how to lose weight without counting calories, it’s going to make things harder than necessary. The equation for weight loss after a hysterectomy is very straightforward: get in a caloric deficit and be patient!
This just means you need to eat fewer calories than your body burns over the course of a day. So if your maintenance caloric needs are 2,500 daily, you could cut anywhere from 100-500 calories per day - depending on how aggressively you want to lose weight.
Now, that doesn’t mean you should starve yourself. While it may be the fastest way to lose weight after a hysterectomy, it will also be unsustainable, and you’ll find all that weight coming back once you inevitably fall off the wagon.
As far as what you eat, there are so many different nutritional regimens you can explore - from the Mediterranean diet to keto to paleo, carnivore, and everything in between. In general, here’s what matters most:
- Prioritize Lean Proteins: Protein preserves muscle mass, keeps you full, and supports post-surgery healing. Chicken breast, turkey, fish, tofu, tempeh, and eggs should be the base of your meals. Aim for 0.8 to 1.2 grams of protein per pound of body weight daily.
- Focus on Fiber: Fiber controls appetite by slowing digestion and stabilizing blood sugar. Load up on veggies (broccoli, spinach, carrots), whole grains (quinoa, oats, brown rice), and fruits like berries, apples, and oranges. A daily target of 25-30 grams is ideal.
- Healthy Fats Are Essential: Fat is not the enemy, contrary to what you may have been led to believe. Healthy fats support hormone production, so eat avocados, nuts, seeds, and olive oil. Avoid trans fats found in packaged baked goods and fried foods.
- Avoid Processed and Sugary Foods: What you don’t eat is just as important. Refined sugars found in such as sodas, desserts, and processed snacks can spike blood sugar and cravings.
Think about when you’re eating, too. Smaller meals every 3-4 hours might help you manage cravings. Or, you might consider trying intermittent fasting and eating all your meals within a 4-8 hour window. Find a routine you can stick to.
Start Slowly Incorporating Exercise
Diet is one way to get into a caloric deficit - the other is to burn more calories throughout the day. That’s why exercise is an important part of how to lose weight after a hysterectomy.
Of course, you need to make sure you’re back to 100% before you start exercising. Don’t rush through the recovery process as setbacks could cause more harm than good and force you back into a sedentary lifestyle.
Once your healthcare provider gives you the green light to begin working out, start slow. We recommend short, low-intensity walks or gentle stretching exercises. Yoga or pilates simultaneously improve flexibility and strength while avoiding strain on healing tissues.
Eventually, you’ll be cleared to begin cardiovascular exercise, which will really kick your hysterectomy weight loss journey into gear. Brisk walking, swimming, or cycling for 30-45 minutes a day helps create a calorie deficit. 150 minutes a week is the bare minimum.
But, you should also make time for a few strength training sessions a week. Remember, you’ll be dealing with some muscle atrophy (loss) after the procedure, and you need to gain it back.
Not only will strength training also burn calories, but it will help you burn more calories at rest. Start with bodyweight exercises like squats, push-ups, or resistance bands.
Supporting Hormonal Health Post-Hysterectomy
Part of why you may be struggling to lose weight after hysterectomy is those hormonal changes we mentioned earlier. There are a number of ways you can address these, but the first step we recommend is a conversation with your healthcare provider.
They may be able to get you started on hormone replacement therapy (HRT). This will not only make it easier to lose weight after a hysterectomy but will alleviate symptoms like fatigue.
If HRT isn’t a good fit, you can support your hormones naturally through diet. Foods like soy, flaxseeds, and legumes contain plant estrogens that can help make a difference. Or, you could be a good candidate for supplements to balance hormones and lose weight.
Remember, hypothyroidism risk increases after certain surgeries. Include iodine-rich foods like seaweed or fortified salt and selenium-rich foods like Brazil nuts to keep your thyroid healthy.
Improving Sleep Quality
Poor sleep disrupts hunger-regulating hormones like leptin and ghrelin, leading to increased cravings and overeating. Let’s face it - it also takes a toll on just about every other aspect of your life as well. So, you need to make good sleep a priority. Here are some tips:
- Go to bed and wake up at the same time every day, even on weekends.
- Keep your room dark, cool, and quiet. Use blackout curtains and white noise machines if necessary.
- Caffeine and heavy meals can interfere with sleep, so limit stimulants to earlier in the day and avoid eating at least 2-3 hours before bed.
- Practice mindfulness, deep breathing, or progressive muscle relaxation before bed to improve sleep onset and quality.
If these changes don’t make a difference in your sleep habits, you may need to look into a more fulcrum approach that involves a sleep study and medication. It’s not uncommon for insomnia to spike in the wake of a hysterectomy.
Managing Stress
Chronic stress can lead to cortisol overproduction, which in turn promotes fat storage (especially in the belly region). It’s a vicious cycle, too - you’re stressed because your hormones are out of whack, and it causes weight gain, and the weight gain becomes another source of stress.
Fortunately, we just mentioned a few tactics you can use to find your inner zen and keep stress at bay - mindfulness, deep breathing, etc. You can also add meditation, yoga, or tai chi into your daily routine.
But more importantly, look for ways to mitigate sources of stress in your life. This might involve setting boundaries, like saying no to unnecessary obligations so you can carve out time for self-care. It might entail cutting toxic people out of your life.
Most importantly, consider speaking with a therapist or joining a support group to navigate emotional challenges if surgery has impacted your mental health. Remember that more than 600,000 women go through this same thing annually - you’re not alone!
Hydration and Detoxification
Similar to the other tips we’ve shared to support hysterectomy weight loss, staying hydrated is just good advice in general. But how does it relate to learning how to lose weight after a hysterectomy?
Adequate hydration supports metabolism, digestion, and overall health. Our recommendation is between 8-10 glasses daily, or more if you’re a heavy sweater or working out a lot.
Water alone may not be enough, though. Include natural sources of electrolytes like coconut water, bananas, or electrolyte-enhanced water to replenish minerals post-surgery.
While you’re at it, try to cut out things that dehydrate you. Alcohol and caffeine are two of the worst offenders. Our blog has more resources on starting a gut health detox, including the best gut healing supplements you can get your hands on.
Tracking Progress: How Much Weight Do You Lose After a Hysterectomy?
Putting these tips on weight loss after a hysterectomy into practice will help you feel comfortable and confident in your own skin again.
There are so many other things you can try, too, from a juice cleanse to lose weight to peptides to lose weight, homemade drinks to lose weight fast, natural alternatives to semaglutide, kombucha to lose weight, matcha to lose weight, sea moss to lose weight, and more.
But how much weight do you lose after a hysterectomy is a really common question we see asked, and we want to help you set your expectations. This won’t be an overnight transformation - frankly, it’ll take weeks or months to see noticeable results.
This is why it’s so important to track progress through a myriad of metrics, as sometimes it’s hard to see the progress you’re making just by using the scale or looking in the mirror. Track body measurements, energy levels, and fitness improvements.
Acknowledge achievements like improved stamina or better-fitting clothes, even if the scale doesn’t budge. And remember, even if you’re still struggling to lose weight after a hysterectomy, this was a necessary procedure to keep you healthy - that’s what matters most!
Wrapping Up Our Guide to Weight Loss After a Hysterectomy
Hopefully this detailed guide on how to lose weight after a hysterectomy leaves you feeling empowered to start this journey. While hysterectomy weight gain can certainly take a toll, it doesn’t have to be a permanent part of your life.
Remember, weight loss after a hysterectomy is a marathon, not a sprint. Patience and consistency are your greatest allies. Worry less about finding the fastest way to lose weight after a hysterectomy and more about the most sustainable and safe way.
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