How to Lose Weight After Depo: Ultimate Guide

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lose weight after depo

Marlon Emmanuel Mcleod

March 29, 2023

Are you struggling to shed those extra pounds after using Depo as your contraceptive method? You are not alone. Depo-Provera, a hormonal contraceptive, is known for causing weight gain in many women. However, losing weight after Depo is possible with the right approach.

You can use the advice in this article to lose weight after Depo. From exercise to diet to healthy habits, we will cover all the essential aspects of weight loss. Now let’s get started and see how to lose weight after Depo!

Depo and Weight Gain

Depo-Provera is a popular hormonal contraceptive injected into the arm or buttocks every three months. While it is an effective birth control method, it can cause several side effects, including weight gain. The most typical one is weight gain. Side effects of Depo-Provera, with some women gaining up to 10 pounds in a year.

The reason behind Depo-induced weight gain is partially transparent. However, it is believed that the hormone progesterone, which is present in Depo-Provera, may slow down metabolism, leading to weight gain. Additionally, Depo can cause an increase in appetite, making it challenging to stick to a healthy diet.

How to Lose Weight After Depo: Tips and Tricks


A crucial element of weight loss is exercise. It helps you burn calories, build muscle, and boost your metabolism. However, you may find getting back into an exercise routine challenging after using Depo. To get you started, consider these suggestions:

  • Start Slow: If you have yet to be active, use low-impact exercises such as walking, swimming, or yoga.
  • Build Gradually: Gradually increase the intensity and duration of your workouts. Start with 20-30 minutes daily and gradually work up to 60 minutes daily.
  • Mix it Up: Incorporate different types of exercise into your routine to prevent boredom and improve overall fitness. Try a combination of cardio, strength training, and flexibility exercises.


  • Diet is another crucial factor in weight loss. To lose weight after Depo, you must focus on eating a healthy and balanced diet. Here are some tips to help you:
  • Reduce Calorie Intake: You must create a calorie deficit to lose weight. Reduce your calorie intake by cutting back on high-calorie, sugary, and processed foods.
  • Eat Nutrient-Dense Foods: Eat nutrient-dense foods such as whole grains, lean proteins, fruits, vegetables, whole grains, and healthy fats. These foods are low in calories and nutrients, making them ideal for weight loss.
  • Plan Mealshttps://weightslossdiet.com/how-long-does-it-take-to-lose-15-pounds/ in Advance: Plan your meals to avoid unhealthy food choices. Prep healthy snacks such as fruits, nuts, and seeds to satisfy you and prevent overeating.

Healthy Habits:

Healthy habits play a crucial role in weight loss. These behaviors can be helpful for you to lose weight after Depo:

  • Get Enough Sleep: Lack of sleep might affect your ability to hormones that control hunger, leading to overeating. Aim for 7-8 hours of sleep every night to promote weight loss.

Keep Hydrated: Getting adequate water might give you a feeling of fullness and help you avoid overeating.

  • Manage Stress: Stress can cause overeating and hinder weight loss. To manage stress levels, practice stress-reducing activities such as yoga, meditation, or deep breathing.

Boosting Metabolism:

Your body uses metabolism to turn food into energy. Your body will burn more calories while at rest if you have a higher metabolism, which can help. You lose weight faster. Here are some tips to boost your metabolism:

  • Eat Breakfast: Eating breakfast kick-starts your metabolism for the day. Choose a breakfast high in protein and fiber, such as eggs and whole-grain toast.
  • Strength Training: Strength training builds muscle, which can increase your metabolism. Include workouts that build strength, such as lifting weights. or resistance bands into your workout routine.
  • Drink Green Tea: Green tea contains antioxidants called catechins that can boost metabolism. Drink 2-3 cups of green tea daily to reap the benefits.

Managing Calorie Intake

Managing your calorie intake is crucial for weight loss. These suggestions will assist you in managing your calorie intake:

  • Use a Food Journal: Keep a food journal to track what you eat and how many calories you consume. This can assist you in locating opportunities. Cut back and make healthier choices.
  • Practice Portion Control: Use smaller plates, bowls, and cups to control portion sizes. This can help you eat less and reduce your calorie intake.
  • Avoid Liquid Calories: Liquid calories from sugary drinks, alcohol, and even fruit juice can add up quickly. To save calories, keep it simple with water, unsweetened tea, or black coffee.

Overcoming Plateaus

Weight loss plateaus can be frustrating but are a standard part of the weight loss journey. These suggestions will assist you in overcoming plateaus and continue losing weight after Depo:

  • Mix Up Your Workouts: Try new exercises or increase the intensity of your current workouts to challenge your body and break through a plateau.
  • Reassess Your Calorie Intake: Your calorie needs may decrease as you lose weight. Reassess your calorie intake and adjust as needed to continue losing weight.
  • Stay Consistent: Consistency is critical to weight loss. Stick to your exercise and diet plan, even when the scale isn’t moving. Remember that small changes over time can lead to significant results.


Losing weight after Depo can be challenging, but it is possible with the right approach. Exercise, diet, healthy habits, metabolism-boosting strategies, managing calorie intake, and overcoming plateaus are all essential components of successful weight loss. Remember to be patient, consistent, and kind to yourself on this journey.

FAQs- How to lose weight after depo

Can I lose weight while on Depo?

Yes, you can lose weight while on Depo. However, it may be more challenging due to the hormone’s effects on metabolism and appetite. A healthy diet and exercise plan can help you lose weight while on Depo.

How long does losing weight take? Weight after Depo?

The amount of time it takes to lose weight after Depo varies from person to person. Many weeks or months could pass before seeing significant results. Remember that slow and steady progress is more sustainable and healthy than rapid weight loss.

Can I continue to use Depo while trying to lose weight?

Yes, you can continue to use Depo while trying to lose weight. However, talk to your healthcare provider about your concerns regarding Depo’s weight-loss effects.

What if I still struggle to lose weight after trying these tips?

If you still struggle to lose weight after trying these tips, consider consulting a registered dietitian or certified personal trainer for additional support and guidance.

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