I am a 48-year-old female, taking estrogen (using the patch–.5). I am very interested in trying to at least get back to what my weight was 2 years ago. I had a hysterectomy this past July. My question is–is it possible for me to still lose weight? What steps should I take to do so?
Will rowing and stair stepping help me to achieve my goal? Thank you for any help you can give me.
Don’t know what you weighed 2 years ago, but yes is it still possible for you to lose weight. Your metabolic rate may be lower though depending on whether or not you still have your ovaries (you did say estrogen therapy).
The best combination of permanent weight loss is diet, exercise and nutritionally analyze everything that you eat. Exercise increases your metabolic rate by up to 15 hours afterward. Rowing and stair stepping is a good arm and leg exercise which depending on your heart rate, can be aerobic and help maintain your muscles which burn more calories than your body fat. What about exercising the muscles in your torso? Thirty minutes of exercise 5 times per week is recommended.
Set a realistic goal of losing 10% of your current weight and plan on 1 or 2 pounds per week. This will reduce your health risk. Use the Healthy Body Calculator® to establish a calorie and fat recommendation for weight loss. Then implement a meal plan that follows this recommended intake.