Say NO to midlife weight gain!

At a recent meeting of the American Association for Cancer Research (AACR), data was presented that demonstrates postmenopausal women who gain a significant amount of weight have an increased risk for endometrial cancer.

How significant? Well, a gain of 61 pounds can increase your risk for the cancer fourfold, the researchers found.

Now, some of these women were overweight or obese at the start of the study and already had an increased risk for the disease. So after adjusting for the women’s body mass index (BMI), the researchers concluded that women who gained 61 pounds were twice as likely to develop endometrial cancer.

Here’s why that happens.

After menopause, your fat stores are your body’s largest source of circulating estrogen—and excess estrogen appears to promote endometrial cancer growth.  

Weight cycling, or yo-yo dieting (say, losing ten pounds and then regaining it, possibly over and over again), does not pose the same increased risk for endometrial cancer, the researchers found.

The bottom line?

Avoid weight gain during adulthood to minimize your risk for endometrial cancer, cautions Victoria L. Stevens of the AACR. And if you’re overweight or obese, lose weight, she says, “…even though most weight loss will not be maintained.”

Well, that’s optimistic. And unfortunate.

It’s so hard to lose weight. And harder still, perhaps, to keep it off.

But people do it every day. So there is hope.

I see my own weight loss as a series of steps over the years. From a high of 182 at age 23, to my current low, which I guess might be in the low 130s. (I don’t get on the scale anymore. I just check the mirror and gauge how my clothes fit and feel.)

I lose weight, then stabilize for a while. And repeat, over 4 decades of adulthood.

What helps keep the weight off?

Here are my tips:

1.     Don’t let it creep too far up there!

A little rebound weight gain is likely to happen. Don’t stress it. But don’t let it get out of control, either. Keep in mind how hard it is to lose weight. After menopause, double that difficulty! Have a gentle “alarm bell” go off in your head that tells you when to take action.

 2.     Don’t undertake anything you can’t maintain for a lifetime.

There are lots of diet plans out there. But are you going to stick to them? Are you really going to jump into something you don’t see yourself making a lifestyle habit?

Years ago, I swore off bread. And it lasted as long as I was in my bodybuilding groove. But eventually I had to admit that a warm, just-out-of-the-oven chunk of Italian bread at a restaurant would still entice me. And a great slice of pizza, too. Nope, I wouldn’t say “never” to bread. I’d say, “not often.”

Similarly, don’t pick an exercise regimen that’s going to overwhelm you. Start at the level where you’re at right now, and be content to progress slowly. Don’t compare yourself to others, either. We all have different challenges which have an impact on our individual health journeys.

3.     Don’t let panic or desperation drive you.  

You’ll do silly things, like start overly restrictive diets or arduous exercise programs you can’t maintain. Be patient. You have time. You’ll be around another few decades, right? Aim for health and everything will fall into place. Start using those numbers your doctor checks up on to assess how you’re doing. Don’t let your doctor wait until things have gone too far, necessitating prescription drugs. 

 4.     Allow some treats.

What do you enjoy? I like red wine and dark chocolate, so I make sure to have some on a regular basis. Do you have difficulty having “treats” around? Find ways around that. Have someone you love hold onto them until you’re ready to enjoy a piece. Go out for ice cream if a pint in your freezer is too alluring. Or go out once in a while for those pancakes you love. Refusing certain foods for all time has only ever blown up in my face. Take the pressure off and enjoy them safely. Just figure out how you can do that.

5.      Use tricks.

I really think this is the crux of successful weight loss.

People who lose weight and keep the pounds off aren’t necessarily more disciplined. They’re just motivated enough to figure out little tricks and bargains that help them keep the weight off.

Are you a creature of habit? I am. So going to the gym the same 4 mornings of the week works for me.

Want some wine with dinner? Then skip the carb you might have had. Instead of a helping of potatoes, have a glass of wine.

Need support? Having a friend to walk with or work out with can make all the difference in sticking to your exercise program.

My own tricks include:

• Fill up on vegetables at meals. (I focus on adding rather than subtracting food.)
• Eat 5 times a day. This is controversial these days, but it works for me. Find out what works for YOU.
• Have one treat per meal: wine or dessert. Not both.
• Belong to a nice gym that’s near you. If a gym is ill-equipped, dirty, crowded or hard-to-get to, I won’t last. (Substitute the word “class” if you can find a fun class in your neighborhood—one that will get you off the couch!)
• Learn your health numbers (blood sugar, blood pressure, cholesterol levels, to name a few). Know what they mean. I get real gratification when I see my HDL up there and my blood sugar at a nice low level. This prompts me to keep doing what I’m doing.
• Consider your personal/family health history. Learn what can help you avoid those diseases. I no longer worry about how I’ll look in a bathing suit next summer. I think about managing my osteoporosis and avoiding breast cancer and Alzheimer’s disease. These are what motivate me most!
• Accept that things ebb and flow. Don’t expect constancy. There are days you’re more tired than others. Days you’re more motivated. Days you’re stronger. Days you’re hungrier. Likewise, I have weeks where I tighten things up (and drop fat). And weeks where I relax things a bit. It’s okay now. (It used not to be. But that’s just one advantage of getting older. You learn not to fight things as much.)