Breast Cancer and Weight Gain
How to Lose Weight After Breast Cancer Treatment
As a two-time breast cancer survivor, I know firsthand how life-changing and overwhelming a breast cancer diagnosis can be. The treatments, surgeries, and emotional toll can leave you feeling like your body is no longer your own. One of the challenges I see women face all too often is unexpected weight gain during and after breast cancer treatment.
This article is for every woman who has walked this journey, whether you’re in active treatment or thriving in recovery, and who’s ready to take back control of her health. You’re not alone in this, and there’s a way forward that’s both empowering and achievable.
Why Does Breast Cancer Lead to Weight Gain?
Weight gain during breast cancer treatment isn’t just about lifestyle changes—it’s also biological. Here are some common reasons why it happens:
- Hormonal Changes: Many breast cancer treatments, like chemotherapy and hormone therapy (hello tamoxifen!), can alter your metabolism and increase fat storage.
- Reduced Activity Levels: Fatigue, joint pain, or physical limitations from surgeries often lead to a less active lifestyle.
- Emotional Eating: Let’s be honest—cancer is hard. Stress, anxiety, and fear can lead to turning to food for comfort, which often leads to weight gain.
- Medications: Steroids and other medications can increase appetite and cause water retention, further contributing to weight gain.
The Impact of Weight Gain After Breast Cancer
Gaining weight during treatment is more than a physical change—it affects your emotional well-being, your energy levels, and your confidence. Many women tell me they feel disconnected from their bodies after treatment, as if their fitness goals are out of reach. You have already been through so much… it is really not fair that you may be left feeling overweight and out of shape too!
But here’s the good news: it is absolutely possible to regain control, feel strong, and prioritize your health.
Steps to Take Control of Your Health and Weight After Breast Cancer
I know these steps work because I’ve lived them—and I’ve helped countless women reclaim their fitness after breast cancer.
1. Embrace Strength Training
Building lean muscle is one of the most effective ways to boost your metabolism and reshape your body. After treatment, your body may feel weaker than before, but strength training is a safe and powerful way to rebuild. Start with light weights or resistance bands and gradually increase as you gain strength.
💡 Pro Tip: Focus on full-body exercises like squats, deadlifts, and overhead presses. These moves engage multiple muscle groups and deliver faster results.
2. Prioritize High-Protein Nutrition
During treatment, you may have fallen into eating habits that were more about survival than optimal health. Now is the time to shift your focus to protein-rich meals that help you build muscle and feel full longer. Think lean meats, fish, eggs, and plant-based proteins like lentils and quinoa.
💡 Pro Tip: A high-quality protein supplement like Beverly International UMP Protein can make it easy to hit your protein goals.
3. Incorporate Gentle Movement Every Day
Recovery can leave you feeling like intense exercise is out of reach, and that’s okay. Even gentle daily movement, like walking or yoga, can help improve your energy levels and mood while reducing stress.
💡 Pro Tip: Aim for at least 20-30 minutes of movement daily. Some days, that might mean a slow walk; other days, it might mean a yoga flow to stretch tight muscles.
4. Balance Your Hormones Naturally
Breast cancer treatment often wreaks havoc on your hormones, which can lead to stubborn fat gain, particularly around the midsection. And if you have hormone positive breast cancer as you are in perimenopause or menopause like me, you are not typically a candidate for hormone replacement therapy. Foods rich in fiber, healthy fats (like avocados and nuts), and leafy greens can help naturally balance your hormones.
💡 Pro Tip: Avoid crash diets—they can make hormonal imbalances worse. Instead, focus on small, consistent changes you can sustain.
5. Seek Out Accountability and Support
One of the most important lessons I’ve learned is that you don’t have to do this alone. Having someone to guide you, cheer you on, and help you navigate the ups and downs makes all the difference.
💡 Pro Tip: Find a coach or community that understands what you’ve been through.
How I Can Help You Get Your Body Back After Breast Cancer
As a survivor and an online fitness coach, I’ve been where you are, and I know what it takes to move forward with strength and confidence. My online fitness coaching program is designed for women like you:
- Women who want to rebuild their bodies after breast cancer.
- Women who are ready to regain their strength and confidence.
- Women who need a coach who truly understands because she’s walked this road herself.
Through a personalized fitness and nutrition plan, I’ll help you take small, consistent steps that add up to big results. From strength training and high-protein meal plans to hormone-friendly strategies, we’ll create a path forward that works for your life.
Take the First Step Today
Weight gain after breast cancer doesn’t define you—it’s simply a challenge to overcome. Together, we can create a plan that makes you feel strong, confident, and in control again.
Are you ready to take back your health? Let’s do this together.
Remember, you’ve already overcome so much. You’re stronger than you think—and I’ll be here to guide you every step of the way.
Scientific Appendix
Schmitz, Kathryn H., et al. “Weight Lifting in Women with Breast-Cancer–Related Lymphedema.” New England Journal of Medicine, vol. 361, no. 7, 2009, pp. 664-673.
This study investigates the safety and efficacy of weight lifting in women with breast cancer–related lymphedema, concluding that a supervised weight lifting program does not exacerbate lymphedema and may reduce its symptoms.
Demark-Wahnefried, Wendy, et al. “Changes in Weight, Body Composition, and Factors Influencing Energy Balance among Premenopausal Breast Cancer Patients Receiving Adjuvant Chemotherapy.” Journal of Clinical Oncology, vol. 15, no. 1, 1997, pp. 112-121.
This research examines weight gain and body composition changes in premenopausal breast cancer patients undergoing adjuvant chemotherapy, highlighting the multifactorial causes of weight gain during treatment.
Irwin, Melinda L., et al. “Influence of Pre- and Postdiagnosis Physical Activity on Mortality in Breast Cancer Survivors: The Health, Eating, Activity, and Lifestyle Study.” Journal of Clinical Oncology, vol. 26, no. 24, 2008, pp. 3958-3964.
This study explores the impact of physical activity before and after breast cancer diagnosis on mortality, finding that regular exercise is associated with lower mortality rates among breast cancer survivors.
Rock, Cheryl L., et al. “Nutrition and Physical Activity Guidelines for Cancer Survivors.” CA: A Cancer Journal for Clinicians, vol. 62, no. 4, 2012, pp. 243-274.
This comprehensive review provides guidelines on nutrition and physical activity for cancer survivors, emphasizing the importance of maintaining a healthy weight, engaging in regular physical activity, and adopting a balanced diet to improve outcomes and quality of life.