Diet and Excercise during HRT

[Ameilia Pond]

Hey everyone.

So I'm about 2 months out from starting HRT and was looking for some input when it comes to a proper female transitioning diet and your thoughts on physical training.

I am 38 years old, 6'1 and about 250ish. Luckily I was born with curves and most of my fat is around the mid section. I have been reading up on doing a lot of cardio with weight training, mostly focused on lower body.

I am wanting to develop a plan that will help the fat redistribution, to help get it to go to the right places. I am going to be very patient with this process, but am wanting to get some input from you ladies on what you did to help get you the body you wanted.

I figure I am going to wait it out a couple years to let the HRT do it's magic, before I look at doing any surgeries to cover the rest of the way.

[Deborah]

I don't think there is any specific method to get where you want to be.

All you can do is lose the weight (about 70 to 80 lbs) and let the HRT do whatever it's going to do.

Other than that you might focus on cardio and avoid strength training for a year or so to aid in lean mass reduction if that's what you want.


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[Laura_7]

You could have a look here:
https://www.susans.org/forums/index.php/topic,192296.msg1714651.html#msg1714651

https://www.susans.org/forums/index.php/topic,190328.msg1695279.html#msg1695279

A more vegetarian diet might help. Quite a few vegetables consist mostly of water.
Apple slices for snacks for example...

Also avoiding high sugar drinks...

[Ameilia Pond]

I agree that diet and cardio are key, so everything can get to where it needs to go.

I looked into a vegetarian type diet. There are a lot of good factors to it. Definitely going to cut out high surgar drinks such as soda. Really get in the habit of drinking the right amount of water. I know when you take Spiro, you need to drink a ton.

[Madison (kiara jamie)]

i did a 30 day raw fruit and veg only diet and cut out all processed foods, sugars and sodium, i went from 195 to 170 in the first 2 weeks and it was mostly all around my stomach area, now i am eating mostly all fresh fruit and eating certain vegatables to maintain proper protein and minerals in my diet, i actually started gaining fat in healthy area's and loosing it in the stomach area

ive only been doing it for about 3 months but it was the best decision i ever made to let my body feminize

also i only drink water or veg/fruit juice that i juiced myself

[Ameilia Pond]

I have been looking into juicing. I think it's a great idea.

Been researching different recipes and have thought about doing a juicing diet for the next few months till I start HRT.

I'm already thinking like a woman where I am seeing my body and wanting to make healthy changes.

[Laura_7]

You could think about consuming small amounts of fat together with fresh fruit juice...
vitamins are better absorbed then...
like for example a roll with a bit of butter...
its like salad with a few drops of oil...


hugs

[Jessirules]

I've been looking into this for myself,  what I have found out is what we need to do is excersize that won't build muscle. Yoga pilates, running. Diet for the same,  lots of veggies,limited protein, sugar is bad. I found a good article on this, I'll try to link it.
Jessi

Jessi

[Jessirules]

Check this out
Www.trans-health.com/2001/lose-muscle-gain-fat-dieting-for-mtfs/

Jessi

[Richenda]

Hiya Amelia,

Great topic!

I run a lot and used to be pretty decent at it but I do find HRT makes me light headed. I wonder if anyone else gets this? I've had it before sometimes with medication and I'm not really sure if it's the finasteride or the estradiol ... or what! There are some days when I feel quite 'spacey' so I'm flagging this up as something just to keep an eye on.
xx

[Newgirl Dani]

Hi Ameilia,  prior to beginning hrt I was in the 210 neighborhood at 5'8 in height.  One of the biggest things that helped me outside the area of nutrition and exercise was stopping one old behavior, eating in the evening.  I worked swing shift and had the habit of stopping on my way home and grabbing something to eat, unfortuneately I was then soon off to bed.  As I went along I lowered my eating time restriction until I ate nothing at all except for things like celery etc..  I did not have the very quick and dramatic changes some have but it was a nice slow lowering down to 150 over a period of about 9 months.  Because my eating habits and loss were gradual I did not have the problem some mention in regards to difficulty in maintaining the same weight (for info on my purposeful changes, I posted this last nite over in the hrt section, but all this is way after starting hrt).  I am now at 25 lbs over my regular spot, but because I have learned new habits, the return to 150 again is no problem at all.

My exercise consisted of slowly increasing a walking routine over time that eventually settled at a 4 mile walk in the evening every nite (helped replace my desire to eat during those later times).  Hope something here may help, you can do it.     Dani

[Newgirl Dani]

One more thing  .

You could think about consuming small amounts of fat together with fresh fruit juice...
vitamins are better absorbed then...
like for example a roll with a bit of butter...
its like salad with a few drops of oil...


hugs

What Laura is saying here is 'very' true and here is why.  During my addiction counseling coarse work one class taught us how to talk to people in addiction the importance of nutrition and WHY.

The reason is this:  Most know that vitamins are either fat or water soluble, but here is the interesting thing, some water soluble vitamins (like the B's) have to cross the "blood brain barrier" in order to be effective and fat is needed to make this crossing.  So like Laura stated, some higher than normal fat in the bloodstream prior facilitates this transport, healthy fat is best.  Just one of those weird facts.   Dani 

[Rachel]

I am 53, 6'3" and 203 pounds. I am on a high does of IM E, progesterone, spiro and finasteride.

I started HRT at 190 pounds and went to 215. It has been a struggle to get back to 203. I walk 30 minutes a night and go to the gym 1/week and have a trainer ( I want to add a spinning class ). I added a month or so ago walking up 13 stories and then 23 stories 4 hours later 5 days a week.

By adding the steps I lost 7 pounds and my legs and butt are gaining definition and muscle.

While at the gym I do 45 minutes of cardio then 45 minutes of core exercises. I can do so much more now than I could a year ago . My last exercise tonight was 30 squats with my butt 3 inches from the floor and I felt good doing them (winded but good).

I eat very healthy but I have an issue eating meat. I added in 2.5 ounces of wild caught salmon 3 times a week at work and 8 ounces during the weekend. Prior to eating the fish I was anemic and low on B12 (I take B12 and folic acid supplements now).

Losing weight Pre-HRT was much easier. I am learning what is required to lose weight now while eating healthy and getting a lot of nutrients from my food.

If you like salad then flax seed oil and balsamic vinegar are awesome.

[Ameilia Pond]

Thank you for the responses. A lot of what I am reading is leading me too a healthy veggie diet, lean meats and healthy fats.

As far as working out goes, I think I'm going to create a mix of cardio, mostly anything that does incline like step machines or stairs. Mix in some Brazilian butt exercises on the off day a and then some Pilates or yoga. Sure between all of that, should be able to naturally get the look I am hoping for.

28 days from tomorrow will be my first appointment with my Endo, to start HRT.

[alegutier]

When it comes to MTF weight loss the approach I put on my clients is based on a one-on-one call. I believe that weight loss and fitness needs to be personalized. Your nutrition and workout routine need to be congruent with your goal, current fitness level and timeline.

There are few things that help such as:

Working out first thing when you wake up burns larger amounts of fat. Since you sugar levels are consumed at night. The downside to this is having little stamina. So be sure to drink water, and monitor your body. Know when to stop.

HIIT cardio is the best way to burn fat an increase the epoc effect.  High Intensity Interval training has been proven to burn more fat, even hours after you are done working out.

Add yoga and pilates to you routine. Both will increase flexibility, grave to your movement, and essentially make your body shrink.

I am always available if you would like to talk in more detail.

[Maybebaby56]

I did not have the very quick and dramatic changes some have but it was a nice slow lowering down to 150 over a period of about 9 months.  Dani

You lost 60 pounds in 9 months?  That's over 16 pounds a month - 4 pounds a week!  That's not slow, girl, that's concentration camp weight loss.  To lose 4 pounds a week you need a calorie deficit of about 14,000 cal/week, or 2,000 cal/day.  Even if you burned 1000 calorie a day in the gym, existing on 1000 calories a day of food intake is very difficult for most people.

Were you very muscular?  Maybe losing muscle tissue was part of it.  Either way, I am kind of nonplussed that you were able to pull this off.  I'm impressed. Astounded, even.

[Newgirl Dani]

You lost 60 pounds in 9 months?  That's over 16 pounds a month - 4 pounds a week!  That's not slow, girl, that's concentration camp weight loss.  To lose 4 pounds a week you need a calorie deficit of about 14,000 cal/week, or 2,000 cal/day.  Even if you burned 1000 calorie a day in the gym, existing on 1000 calories a day of food intake is very difficult for most people.

Were you very muscular?  Maybe losing muscle tissue was part of it.  Either way, I am kind of nonplussed that you were able to pull this off.  I'm impressed. Astounded, even.

  Understood Maybebaby, there were a few things that made this happen.  I stopped eating a full meal then going to bed, the amount of estrogen I started with was 'not' low dose,  I had alot of muscle mass (I had been doing daily work around my property that was very strenuous for many many years, all my firewood brush cutting logging etc) and my gf constantly mentioned how small I was getting, I started on a Slim Fast regimen: one shake in the morning one for lunch then a reasonable and light dinner (I kept my daily calorie intake at a fairly constant 1,200), then I went out for my night walk at about 8 or 9 PM (I'm very rural in a wooded area) and walked 4 to 5 miles every night, came back drank a bunch of water lounged a bit then went off to bed.  It got so routine I didnt think about it much.  I guess from what your saying this was 'not' slow, I'm not sure I ever remember a time of comparing myself to anyone.   Dani

P.S.  Speaking of firewood, this is my year to bring it in,  I burn 7 cords a year (sole source of heat) beginning Sept to June, so I have 14 cords to get in.  It's fun though.  Nice thing is is that it is already cut, split, and stacked, and covered over, out in the woods.

[Maybebaby56]

Dani,

Lol, I don't know what I was thinking.  60 pounds in 9 months is about 7 pounds a month, which is much more reasonable. Great job, though.  Very disciplined and effective regimen!

Terri

[Newgirl Dani]

Dani,

Lol, I don't know what I was thinking.  60 pounds in 9 months is about 7 pounds a month, which is much more reasonable. Great job, though.  Very disciplined and effective regimen!

Terri

You know what's funny Terri?  I dont even think that little onboard computer in my head that is supposed to be telling me things......even looked at the numbers.        Even MORE funny...My first word was "Understood"      Dani