Depo-Provera is a birth control shot that is given as an injection to the arm every three months. Depo-Provera releases a hormone known as progestin to prevent fertilization. One of the side effects of the Depo shot is weight gain or changes in appetite. There is no way to stop this side effect. The Planned Parenthood Organization indicates that these effects may last 12 to 14 weeks after you discontinue the shot. To lose weight and help counter act any side effects, you can participate in regular exercise -- with no restrictions -- and maintain a well-balanced diet.
Step 1
Realize that weight loss is a gradual process. Safe weight loss should occur at a rate of one to two pounds per week. As the hormones in the Depo shot begin to wear off, losing weight will become easier.
Step 2
Eat a healthy, well-balanced diet. Eliminating candies, chips, cakes, cookies, alcohol and other high-calorie, high-fat foods can help you lose weight. You should eat a diet packed with fruits and vegetables as well as whole grains, lean meat and low-fat dairy products.
Step 3
Drink plenty of low-fat milk and water. Low-fat milk is important in maintaining the health of your bones as you come off the Depo shot. Depo-Provera can lead to temporary bone loss. However, after Depo is stopped, your bones will strengthen again. Water can help to keep you hydrated as you exercise and keep your muscles working effectively.
Step 4
Participate in a regular cardiovascular routine. The National Academy of Sports Medicine recommends individuals looking to lose weight participate in 60 to 90 minutes of cardiovascular exercise per day. Cardiovascular exercise is any form of exercise that causes your heart rate to elevate and a sweat to break. Consider swimming, jogging, brisk walking, Pilates, yoga, aerobics, dancing, gardening or playing a sport.
Step 5
Engage in regular strength training. The National Academy of Sports Medicine indicates that strength training is most effective when performed two to three times per week in 30 minute sessions. Strength training can help burn calories and can trim and tone your body as you lose weight. Perform body weight exercises such as pushups, situps, squats and lunges. You can also use barbells, dumbbells and weight machines. Complete leg extensions, leg presses, shoulder presses, triceps extensions, bicep curls and weighted squats.
References
- "National Academy of Sports Medicine; Essentials of Personal Fitness Training"; Scott Lucett; 2008
- PlannedParenthood.org; Depo-Provera Birth Control Shot
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