2 Simple Tips For Fat Loss With Pelvic Organ Prolapse
So you want to lose some fat and you have this prolapse. And you’re asking yourself, how can I lose fat now?
Will that make my prolapse worse?
This depends on how you go about your fat loss goals.
A: you can go hard AF in the gym doing programs that hand your ass to you.
B: You can take a nutritional approach while you’re taking care of your prolapse.
First, I’m not talking about diet or restricting calories or food groups. There are a few strategies you can use to go about this, but one I’m going to talk about is a calorie deficit.
Now if you’re pregnant, within the first year postpartum or breastfeeding, it may not be the best time for a caloric deficit.
This doesn’t mean going to 500-1200 calories a day. That’s not enough for anyone to be happy and function well. I mean take the total number of calories you on a given day and knock off 200-300 calories.
How do you do this?
First, ya gotta know what’s going in. This means you need to track your macros for a week. Not measuring food on fancy scales. Just writing down what you eat. You can do this in an app called my fitness pal or pen and paper it.
The goal is just to see what you’re eating and making tweaks. When my nutrition coach Chett Binning From Brain Ignition had me do this for a week, I was surprised by how much mindless eating I was doing. It’s not about food, but you can learn a lot about your eating habits too.
In terms of exercise, it’s important to know how to manage symptoms in ways right for you and your body. Check out Find Your Symptom Free Zone to learn how you can manage your symptoms during your workouts.
Ideally, when you go into a calorie deficit, you want to increase fruits, veggies, carbs, fats (omegas). So the volume of food you eat will go up.
It’s ok to make changes that improve your health in a positive way. I’ve been in perimenopause for some time and early on, I put on 10 pounds in 4 months. If I stayed on that track, who knows where I’d be. And quite frankly, this stage in my life hasn’t been kind to my physical and mental health.
But this experience has given me a different perspective on what health looks like for different people. And if improving your health means losing some fat, it doesn’t mean you’re a victim to diet culture. Lots of soul searching on that one.
If you want to lose weight and you have a prolapse to think about, remember high-intensity workouts that leave you feeling like you’re going to fall over isn’t the only way to go.
A small caloric deficit may be a good option for you.
Check out my IGTV fat loss with prolapse pep talk below.
View this post on Instagram
Fat loss seems to be taboo as of late. And I get it, there's a lot of shamey shit out there. Diet culture will have you believe the only way to be happy in your body is to change it. . But what if your fat loss goal is a positive step to improving your overall health, making changes to your current lifestyle that make you feel better, or what if you just want to feel like yourself again? I work with a lot of women who struggle with their weight after their prolapse diagnosis. Many of these women had been parilized with fear and didn't move because they didn't want to do more harm. . And when they accept their prolapse and want to take steps to improve how they feel on the inside and out, I fully support them in all the ways. . This looks much different than punishement for eating a little too much over the weekend. It's finding flexibility within your current lifestyle and making a few minor tweeks to build sustainable habits over time. . Not restriction of food or overly cutting calories to dangeroulsy low numbers. . It has taken me a lot of internal work of my own to start talking about this, but beeing in the hellishness of perimenopause and gaining 10 pounds in 4 months has changes my perspective when we talk about fat loss. . Because just like prolapse and pelvic health, fat loss is not a one size fits all. Here is one place we start. . Have questions about how to take on your fat loss goals with a pelvic organ prolapse? Drop them in the comments below, I'm happy to help. #pregnancyandpostpartumathleticism #icoachwomen #pelvicfloor #pelvicorganprolapse #prolapse #pelvicfloordysfunction #strongmom #momstrong #crossfitmom #weightliftingmom #momswholift #momswholiftheavy #fitmom #londonontario #pelvicfloorphysicaltherapy #gpham #womenwhoweightlift #mastersathlete #perimenopausefitness #menopause #menopausefitness #fatloss #fatlossforwomen
If you are looking to lose fat, get strong, and manage your prolapse symptoms, check out my customized online 1:1 coaching program POP This POP to see if I’m a good fit. Together, we will tackle nutrition and handcraft a fitness program that will help you reach your fitness and physique goals.
Ciao my friend,
Ready to maximize your fitness performance on an off the gym floor? Get my favourite strategies in my 10 Fitness Tips For Your Lady Parts: A step by step checklist to help you return to lifting heavy, running marathons, and loving your body. You will learn to minimize prolapse symptoms and get back into the heavy sweaty stuff sooner than you think!