QuestionI completed my cancer treatments three years ago. I have been on tamoxifen since that time. I am finding it very difficult to lose weight--I believe that is one of the side effects of tamoxifen. Do you have any suggestions that can help me lose the 20 extra pounds I have put on in the last few years.
AnswerI have some good news for you, Joanne...at least, I hope you take it as good news! Weight gain is listed as a side effect of Tamoxifen. However, studies show women taking a placebo were just as likely to gain weight as those taking Tamoxifen. That means the weight gain may be due to the Tamoxifen or it could be due to changes in eating habits or physical activity due to other therapy, fatigue, or stress. Why is that good news? When weight gain is a side effect only of a medication, it is next to impossible to lose weight unless the medication is stopped. For you, that is most likely not the case. Therefore, general weight loss suggestions should work just as well for you as for anyone else. I recommend smaller portions of the same foods you are already eating...unless your diet consists of mostly fast food and meals prepared out of a box, it tends to be good advice and easiest for most people to maintain. Other diet "tricks" are: drink an entire glass of water before each meal, eat low-calorie and nutrient-dense soups often, use smaller plates/bowls/glasses/silverwear, do not drink your calories (choose water, unsweet tea, Crystal Light, diet soda), leave a few bites of each food each time you eat, fill half of your plate with a nonstarchy vegetable and a quarter of your plate with a starch (potato, rice, pasta, corn, peas) and a quarter of your plate with a lean protein (baked chicken, turkey, fish, or pork, grilled steak or lean chopped steak), take your time eating (at least 20 minutes for a meal...people who take longer to eat tend to be thinner), eat a lot of fiber (fresh fruits and vegetables, whole grains and cereals) and plan to not go longer than 3-4 hours without eating (which will help keep you from over-eating unplanned snacks). If you find yourself snacking a lot on cookies, crackers, chips, ice cream, etc, do not keep them in the house; if you have to leave to go buy a snack you are craving, you are less likely to be motivated enough to actually eat it. Physical activity is also important. I am not suggesting you purchase a treadmill or membership to a gym, but increasing daily activity such as walking more (taking stairs, parking further away in parking lots, pacing while talking on the phone, taking one bag of groceries into the house at a time), doing dishes by hand, cleaning (dusting, vaccuuming, washing windows) all burn calories. If you enjoy exercise, taking walks, bike riding, and swimming are great activities to get you started. Weight loss that includes some type of weight bearing activity (even something small such as holding a 16oz can of vegetables in each hand while walking) can help build muscle.
I wish you all the best with your weight loss. If you have any further questions, please contact me again!
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