Maintaining a healthy weight after or during treatment for cancer can be tough, whether that’s keeping it off, or putting it back on. In this blog, editor Helena talks about ways to keep yourself at a healthy weight. It also includes some tips if you are trying to gain or lose weight.
Maintaining a healthy weight can be difficult at the best of times. But it can prove a real challenge when you already have a lot to think about. Try to limit eating foods that are high in sugar, fat and salt. You should also try to have processed foods in moderation, this includes things like ham, crisps and sweets. You can still have these as treats of course!
Focus on creating healthy eating habits, with a variety of fresh foods. These should include a balance of fruit and vegetables, protein, dairy and starch. Eating a balanced diet gives your body a steady supply of energy and vitamins.
If you can, it is also important to make sure you balance physical activity and rest. This can raise your energy levels, and can also lift your mood if you’re finding things hard. If you are going through or recovering from treatment, physical activity may be difficult for you. You should always follow the advice given to you and ask your healthcare team if you need help.
There are different ways of recognising changes in your weight. Some people judge by how their clothes fit, measure their waistline, or simply notice any changes in their body. Others prefer to weigh themselves regularly and track their BMI (Body Mass Index).
BMI measures whether you are a healthy weight for your height. To find out your BMI you can use a calculator such as the one available on World Cancer Research Fund. Or you can ask your doctor for help. It may be useful to make a diary or chart to track your BMI. This lets you see any trends going up or down.
Tips for managing your weight:
Vary your diet - experiment!
If it’s one thing social media has taught us, it's that even those of us who don’t often cook can make food look exciting! Eating a variety of different foods, colours and flavour combinations can make food more appealing. This can help if you are trying to put on weight, but don’t have much of an appetite. It can also make healthy eating more enjoyable for those trying to lose weight. Healthy food isn’t boring, and trying new recipes can be really enjoyable.
Feeling tired? Keep it simple
Pre-preparing your food can be useful when you don’t feel like cooking. You could make a big batch of one meal and freeze it in portions. It’s easy to defrost these when you need to. This can be useful for gaining or losing weight. It stops you reaching for a takeaway menu, and can also stop you skipping dinner completely if you feel too tired.
If you can, keep moving - every little helps!
Doing some physical activity is good for everyone. But if you’re trying to lose weight, it’s a good way to use up calories. Whether you take the dog for a walk once a day, or do a sporting activity once a week – it all counts. Make sure you don’t push yourself too hard though. Remember you can get advice from your doctor if you want to start a new form of exercise and are worried about overdoing it.
Keep a food or activity diary
Keeping a food diary can be useful for lots of reasons. It can help you feel more prepared and allows you to adjust or improve your habits each week. You might notice how certain foods make you feel. It also can help you schedule in treats as part of a balanced diet. We have a template you can download on our website.
Ask for support if you need to
You don’t have to manage your weight on your own, especially if you are tired or feeling unwell. Ask for help if you need it. Family and friends might want to encourage you by joining in with exercise, or helping with meal preparation. You could speak to your medical team to find out what support is available for you.
Whether you’re trying to gain weight or lose it, don’t be too hard on yourself. Making small, gradual changes can help.
We have more information on living a healthy lifestyle on our website. There are also some recipes that you might like to try if you fancy getting creative - some of these can be useful if you have particular eating problems. We also have separate information about managing weight gain if this is concerning you, and about preventing weight loss. All this information is also available through our free printed booklets.
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