I will begin HRT in a few weeks. I am in my 50s, about 6'2" and weigh about 205 to 210. I have a fair amount of fat around the middle, and some gynecomastia, but don' carry a lot of fat elsewhere. Until I was about 30, I was rail thin and weighed 145 to 150, I have rather small bones for my size. In transition, I would like to get my weight back to that range. But I also want to have my fat redistribute in a way that is more feminine. Is there a diet / exercise strategy that would help me accomplish this?
Thanks,
April
Exercise and weight control are simple. (Really. I'm not lying).
The secret to exercise is to find the exercise you are going to DO. To stick with. A routine that you get into. Find what that is. If you find you can't bring yourself to stick with one, then it is the wrong program for you. Change it. Don't get hung up on the best strategy for becoming thin. All exercise burns calories. The best exercise for burning calories is the one that actually happens. Find what you like to do, will do even when you're not in the mood.
The secret to weight control is to trust your body. It knows the right weight for you. Don't eat when you're not hungry. Eat modest meals. Never put food in your mouth for any other reason than because you are hungry. If necessary, practice being in tune with your body. Learn what it feels like to be hungry. If you don't feel it, DON'T EAT. If you are hungry, eat. Don't worry about what foods are best for weight control. If you only eat when you are hungry, you will only be taking in food when your body has burned what it has and is asking you for more. If you eat that way, your body will stabilize at a healthy weight.
I hope this helps. Good luck, April.
They're all saying it right here^^^^ I totally agree. I would really start dieting now to a set goal, then to accumulate 10-12% your body weight in additional weight and see where it goes.
I very much appreciate the responses. It sounds to me like that it all comes down to getting lean first, and then putting a little bit back on.
I would recommend Pilates and Yoga. I've read that Pilates is also good for further feminizing your muscle and body shape :P
I'm actually curious to know how fast HRT takes an effect on your metabolic rate and how long before it starts to slow down
What you are looking for is a permanent lifestyle change and not some random exercise program or a fad diet, neither of which are likely to last for long.
Weight comes on slowly so it makes sense to try to not take it off fast - slow and steady weight loss is what you want. If you take it off too fast your body will revolt and you will find yourself cheating.
There are lots of easy things you can do immediately that won't cost you anything and might actually save you some money. If you are in a area that permits it, set up a daily routine to get outside and walk, or find a mall somewhere and walk around inside. I walk about 4.5 miles pretty much every day at a brisk pace (it took time to work up to that distance) and it really keeps the weight off. I personally avoid weight lifting or anything that builds bulk and only do cardio.
As far as diet, do the simple things first like cutting out empty calories between meals, and pay attention to portion sizes. If you are tempted to snack between meals make sure not to bring snack foods home, and instead stock things like sliced apple wedges to nibble on. Cut back on or eliminate alcohol, and learn to read labels on food containers - you will be shocked at what's in some food you probably eat often. Cut out fast food while you are at it and learn to cook healthy at home. Avoid processed food, and drink lots and lots of water - water helps to cut hunger and is good for you. Eating out at restaurants is fraught with peril; almost none of the regular menu items are both low in fat and low in sodium.
Lots of salads are good and they fill you up and give you that "full" feeling at pretty much no cost to your diet, but pay attention to the salad dressing - regular salad dressing is loaded with fat. Pick a fat free or a "lite" one instead, and don't drown your salad in it. Also watch the bacon bits & cheese; those add calories & fat too.
Think about everything you are considering eating and decide if it is healthy for you to consume. It does get easier over time to just bypass that double cheeseburger or pizza when being slim is your goal and you can see your progress toward that goal :)