slowing metabolism and weight issues

You need to be religious and very conscientious about both your caloric intake and the intensity of your exercise, especially the cardio. Even those who have a normal metabolism need to be performing vigorous exercise most days of the week, for at least 30 minutes. This means alot of heavy sweating with your heart rate at about 65% of it's maximum for the entire time. Mixing up the cardio (running/fast walking one day, elliptical the next, kickboxing the next, etc.) really works wonders for not only efficient, effective fat-burning, but for yielding psychological benefits as well (because it's fun!). Additionally, you should spend another 2-3 sessions a week lifting weights to increase muscle mass, thus promoting not only better bone health but assisting the goal of burning fat. Calorically, one can overeat on a vegetarian diet as well as on a meat & potatoes one. It's all about making sure that you stay well within a certain range. Generally speaking, I find this formula to work well for me although it's not one that's prescribed or advocated by any dietary organizations: Multiply your desired weight by 11-13 (11 if you're very sedentary/13 if you're quite active, as described above). The resulting number is a good daily caloric intake to aim for. Most of the usual guidelines recommend alot more calories, but I find that being post-menopausal AND post-bc treatment, we do indeed have slower metabolisms and need to adjust our intakes with that in mind.

I know that these are tough recommendations, but if you really want to lose the weight, they might be exactly what's necessary. If it's any comfort, you're definitely NOT ALONE!

~Marin

Try sparkpeople.com.  I've been using it about a month.  You register what you eat and excercise that you do.  And there are teams you join for support.

Tina...I hate to say this, but it is my opinion that, in order to lose weight solely through exercise, you'll need to work out, rigorously, most of your waking hours. Since it's an uphill battle for us anyway, trying to burn enough calories for weight loss, without decreasing caloric intake, is almost impossible. I'm not saying you can't do it, but I think that you may be setting yourself up for disappointment and frustration. Maybe you can try and learn to cook in a low cal, but delicious, way..? Juanita's recommendation, above, is excellent. I use SparkPeople asa  resource for fitness issues and for recipes, but they have so much encouragement and help on their site. Check it out:

http://www.sparkpeople.com/myspark/mysparkstart.asp

~Marin

I am having a similar problem!!!  i can't get these 7 pounds off to save my life!!  It was different at 37 but now at 43 I'm like a different person.  My metabolism has slowed and my shape has changed.  It is making me nuts.  I know the instant menopause did not help me.  I work alot and so I do get tired.  I'm mom to 2 teenagers and an autistic 11 year old.  I am getting really frustrated with my self/my body.  Help!!! 

Barb

Hi Cath,

I hear you!! I go on the scale and lose 2 pounds.  Then I go on a day or two later and have gained 3 back!!!  Its maddening.  I am an active person.  I don't sit and eat a ton of food.  I am on my feet at work all the time.  I don't know I'm trying to follow the points on WW.  I'm not always perfect but I'm not off the charts and sitting eating donuts or anything crazy.  Yes if I go out to dinner "occasionally" I will indulge a bit.  What I'm trying to say is I just know this has to do with the BC treatment the hormonal therapy, the menopause it has just completely screwed me up.  I was thinner when I stopped  treatment but its been 5 years and now I've gained 7 pounds (maybe a few more) since then.  It is making me nuts. 

Barb

I don't know how helpful this is, but it works for me and for many of my students and it's not exactly revolutionary. Identifying something that you can eliminate from your daily intake is a great way to lose weight (as long as you don't eat like crazy on the premise that you're being 'so good'!), but instead of thinking of it as giving something up, it might be alot more palatable if you found a yummy, lo-cal substitute..? I know, not rocket science, but I think it's important to avoid feeling like a martyr and feeling so deprived.

As for the lymphedema question, hollyhobby, the jury appears to be still out on that question, but the thought seems to be leaning towards encouraging us to lift weights moderately. I'd say that you should first check with your medical pro and, if you have the okay, start a program where you use only 5 to 8-lb. dumbells. It will be good for your bones, your metabolism and your overall sense of well-being and shouldn't increase your risk of lymphedema (or so research results are beginning to tell us). Of course, if you see any swelling or feel any fullness, stop immediately.

~Marin

I walked 25 minutes yesterday and I will walk again today too. 

Count me in as another one who has "Tamoxifen belly!" Ack!  I was a twig when I was a young thing but now I'm definitely more of a "tree trunk," LOL. I did NOT lose weight during chemo and now with the Tamox I have gone into a "postmenopausal" apple-shaped weight gain. I want to trim some of this off and get into shape, not only because I'm also strongly ER/PR+ (100%) and I know losing weight will get rid of some of this estrogen, but the apple-shaped weight gain is bad for the ol' ticker and pancreas...I think I should probably join a gym because the fact that I am paying $ will get me motivated to go there and use it...