How To Lose Hips Post Hysterectomy

After a hysterectomy, hormone levels drop rapidly. This is especially true if you have undergone a complete hysterectomy in which your ovaries were removed with your uterus. According to Dr. Wulf H. Utain on HealthyWomen.org, weight gain at this point is common; however, there is very little evidence that the fat settling on your hips is from decreased hormone production. Decreases in estrogen and progesterone cause mood changes often bringing about depression and lack of energy. This teamed with binge eating can cause your weight to increase. Menopause often occurs shortly after a hysterectomy, causing muscle loss and fat increase, Utain says.

Step 1

Walk around your yard or go for a leisurely stroll around your neighborhood. Walking helps increase your heart rate, thus speeding metabolic rates to burn fat that has settle on your hips. A secondary bonus to walking outdoors is sunlight. During daytime hours, exposure to the sun will help increase your seratonine levels, which in turn elevate your mood.

Step 2

Eat a healthy, well-balanced diet of fresh fruits, vegetables, whole grains, lean proteins and low-fat dairy. According to a 2009 study published in the "Journal of Women's Health," a change in eating habits post-hysterectomy is particularly helpful to women immediately following a hysterectomy.

Step 3

Exercise regularly at least five days per week. Alternate your exercise routines by doing aerobic activity three days out of the week and resistance training two or more days per week. Aerobic exercise helps burn fat all over, including your hips while resistance training targets your hip muscles, increasing lean muscle mass. More lean muscle equals less fatty deposits.

Step 4

Target your hips by performing exercises that both strengthen and stretch the muscles. For example, one such exercise is the pelvic tilt. Lie with your back to the floor and your hands parallel to your body. Bend your knees to a 90 degree angle with your feet firmly on the floor. Raise your hips off of the floor, keeping your back stationary and hold for the count of five. Slowly lower your hips back down to the starting position and rest for half a minute. Repeat up to 15 times for two to three sets each session.

Step 5

Stock your cupboards with healthy options for snack or meals, throwing out unhealthy foods such as cookies, candies, cakes and sugary soft drinks. It is easier for most women to maintain a healthy diet when temptation has been removed.