Perimenopause/ Menopause and Losing Weight

[ypevie]

Hi Folks,

My name is Yvonne and I am 53. I am presently going through perimenopause and what a shock it was to almost instantly gain 20 pounds over a couple of months! I wasn't particularly happy with my weight prior to that ( 5'2" and 150 but I'm curvy and sports/ exercise kept things in check). Now, most of my clothes had to be replaced, I feel the extra weight every day and my regular routine wasn't working at ALL! My Fitbit motivates me to move ( have to get all those circles completed...lol) but the weight is not going away. We eat very healthy ( have our own veggie/ berry garden) and I'm very active ( run or elliptical in the morning, walk later to get the rest of my steps peppered with kayaking/ hiking/ snowshoeing/ skiing/ etc as the opportunity arises. I've lost 5 pounds since I got my Fitbit 9 months ago. If there are any peri-menopause or menopausal ladies out there who could share their tips, please let me know. I've given up everything except red wine...that's a no fly zone for me. hahahahaha So, other advise welcome!

[Glenda]

Yvonne,  I agree, I'm not giving up wine either however I've reduced it to one glass and then switch to gingerale. Or I could mix the two.  I had never had a glass of ginger ale before, but it isn't sweet like 7-up etc and is a fair substitute for more wine.  You can save calories with the no cal version and have fewer trips to the bathroom during the night as it isn't a diuretic as is wine.  

              Exercise hardly ever helps people lose weight.  Your weight loss will depend on what you eat.  People who exercise usually eat more.  Eating healthy doesn't matter much if you eat too many calories.  I'm sorry but you need to count calories for a while.  If you choose food with more fiber you can probably be satisfied with fewer calories.  I'm 5'1" and have been on a diet my whole life.  You can do this.  On the 600# TV show with Dr. Nowzarden, you can google their rules for losing weight.  I found them interesting and probably helpful.  They eat 3  20-minute meals a day, no snacks, and1,200 calories.   I've been doing better since I quit eating almonds and eat 3 meals.   A big  bottle of gingerly is cheap you could try it.

[ypevie]

I agree completely about the exercise. Most things I've researched over the
years tend to say that it's 90% eating 10 % exercise so you're right when
you say food should be my focus. I'm not giving up exercising of course but
I can't rely on it to lose weight.

We have a lot of fibre in our diet and I'm not much for sweets. I'm lucky
in that I've learned to listen to my tummy and not my tongue when it comes
to eating too much. I usually eat two main meals a day and one snack and we
cook a lot instead of eating out. It just feels that I'm doing so many of
the right things and that I should see a difference in my weight.

I'm not a pop drinker normally but maybe I'll try to reduce the wine I
drink...my last treat left to me. LOL Thanks so much for responding and for
the tips. Good luck and take care!

[JeanetteT821]

Hello !  I am 55 and also 5’2.  I gained 10 pounds after my hysterectomy 2 years ago and can’t seem to release it.  I had a consult with a Nutritionist,   I told her many of the same things and you do and that the old “tricks” no longer work.  She suggested 70 or 75 grams of protein every day.  I was having more like 30 or 40gm.  So it has been 2 weeks and I have been able to lose 2#.  It’s not earth shattering, but it is progress.  Maybe try that   Ps. She ok’d wine for me too!  

[ypevie]

I like your nutritionist! I actually eat a fair bit of lean protein with
veggies - not starchy ones, though I'd kill for a twice baked potato!
Honestly, I don't know what else to do or not do at this point except
reduce my food intake even more. I use grated cauliflower instead of rice
and spaghetti squash instead of noodles. I challenge myself every day to
hit all 4 circles on my fitbit. At least I'm healthy but I'm still
overweight. It's a bit discouraging to say the least.

Congrats on losing! 2 pounds is pretty significant in 2 weeks! Well done!!

[JeanetteT821]

ALSO  she recommended weight lig=fting program 3/4 times per week in addition to the daily 10000 steps

[JeanetteT821 · Accepted solution]

i forgot this part.  she also recommended starting a weight lifting program.  nothing heavy to start...using stretchy bands....or your own body weight..... squats, lunges, bicep curls...etc.   i admit this hasnt become habit yet, but i have done some lifting 1-2 times in those 2 weeks.  its a process, right?

[ypevie]

Ahhhhhhhhhh! That's something I'm not doing! I have to add that! Thanks so
much for letting me know that a professional recommended it to you!

[Glenda]

A joint specialist doctor told me to ride my bike for 10 minutes a day.  That was so reasonable I do it when I remember.  Do you have a stationary bike? And you can read a book while you do that.

[ypevie]

We have stationary trainer for our road bikes but I confess I don’t use it much. I do use either elliptical, treadmill or run outside most mornings. Then I try to stay active all

day. I did start the weights as well since I was mainly doing cardio. 

I’ve also been looking into gut health and eating foods that will promote good gut bacteria since this seems to be an issue during menopause as well

and could be the reason for the extra weight. I’ve lost three more pounds since then.  I’m hoping I’m on to something with this. So, the new things I’m trying are more water, weights and gut health! Exercising 6 out of 7 days and eating pretty healthy meals. Still drinking wine! Lol But less! Thanks ladies! Keep the tips coming! 

[HappyBunny444]

I'm right there with you...going through perimenopause and the weight gain seemed to come from nowhere. I didn't change my eating habits or the amount of exercise but the pounds are just packing on like crazy and it's mostly in my midsection and I really hate it. I'm not much of a wine or alcohol drinker so giving up the occasional glass was okay but I've given up everything I like and the pounds aren't moving. It's very frustrating. I'm hoping the Fitbit (got it a couple of days ago) and the community (need fitness friends) will give me the motivation and great tips to help.  

[ypevie]

I fully appreciate what your saying! I’m trying something that seems to be
working. After a fair bit of research, I’m trying probiotics and morniga to
improve gut health! The weight is slowly going down. I still have to
workout and eat fairly healthy but at least is shifting now. I will not
give up! Keep the tips coming as you find things that work for you!

[xenaFB]

My internist suggested intermittant fasting for my diagnosed health issue that existed before covid. I eat dinner at 6pm and don't eat again until noon.

My dietician suggested to add protein with my snacks. I was snacking on fruit. I was able to feel full by eating less as a result of adding more protein to my diet. I highly recommend speaking with a dietician. There is too much false information on the internet and a dietician can tailor the program to you. 

I also suggest weightlifting. I still go to the gym in my wheelchair. I have successfully been able to transition to a rollerator and I suspect the gym has played a role in this. I have a "mystery undiagnosed health issues" after covid. I have developed a heart condition and still waiting for more tests. I lost over 30lbs despite being in a wheelchair, and bedridden before that.  Most of the weight loss was due to nausea I had when my mystery illness developed after covid. I reached a plateau but I am finally losing again after following IF program. 

Update: I am diagnosed with coronary artery spasms and autonomic dysfunction from covid. My neurologist gave me specific exercise instructions and I also work with a physiotherapist. I still use a rollator and cannot walk far. 

[ypevie]

That’s amazing! Well done!

I’ve tried the intermittent fasting and it worked initially but then
nothing. And I gained it back. The weight lifting is definitely something I
need to get back into. I run and use the elliptical but that has no weight
loss impact anymore. Sighhhh. So adding the weight lifting should help a
lot.

I really appreciate the advice and stories! It all helps.

Merry Christmas!

[Amanda_UK]

This is what is helping me - strength training 3 x per week at home with Caroline Girven videos, 10k steps a day, and small amount of cardio 2x per week and logging every single thing I eat or drink, weighed in grams on a little digital kitchen scale, to ensure I have at least 250 calorie deficit per day. The goal is 500 calorie deficit but I don't often reach that. Also, BHRT has helped, I am starting to see progress after I had felt stuck for so long. I am menopausal, 5'2" and 140lb. I increased protein to around 80g per day, and cut carbs to no more than 100g per day. Progress is still slow but it is progress rather than the standstill I was at before.

[Mustbe220]

Many of the things I have been told are consistent with the comments of others here. Eat more protein. Eat more fiber. Include strength training (light weights or resistance bands) in workout routines. More fiber and foods that promote gut health (pre and pro-biotics). I have also been told to get my doctor/nutritionist to check my hormone levels and make sure they are balanced. 

[LovemySnowshoe]

Hi Glenda , I can’t read while doing my biking but I do watch a movie and it makes the time go faster lol , enjoy your day 

[Mikhala73]

I hear you!! I am 49 (50 in July) and going through the exact same thing. I was always able to keep a good weight and not try very hard. All of a sudden I'm 10 lbs up and I haven't changed a thing!  It's so confusing and it's all in the trunk area on me. I'm going to try tracking literally every bite I take of food and see if I'm going over.   

[ypevie]

Yes! It just seemed to come out of nowhere! I was already not happy with my
weight before this hit although I’m a very active person and engage in a
lot of athletic activities. I’ve taken several suggestions from these posts
so now my routine is to run or do elliptical for 45 minutes then lift
weights. I use probiotics and swap out noodles for spaghetti squash and
rice for grated cauliflower, etc. When I have chores around town, I walk to
them instead of taking th car toting a little backpack for mail and small
purchases. I’m not seeing any great differences in my weight or tummy fat
loss. A friend of mine, who never worked out a day in her life, started
walking as her only change and dropped a load of weight! Happy for her but
so frustrating for me.

Anyway, I won’t give up! Good luck to you all And thanks so much for the
supportive dialogue.

[francesd9908]

Hi Yvonne, I had a full hysterectomy & overectomy about 4.5 years ago.  I'd consistently been 140lbs on my 5'4" frame and always fit with gym, and endurance activities like running over the moors, climbing, Nordic walking... 3-4hrs at a time. Then the loss of Estrogen hit by body like a tanker truck!!

I gained 42lbs within 6 months, and my face & body ballooned.  I appreciate everyone has a different opinion on 'ballooning' but this meant I went up from a UK size 10 dress size, to an 18.  I wasn't this big when I was pregnant with twins. 

I lost bone density, physical strength, my joints ached like I had arthritis, my hips ached like I needed replacements, my ankles keep slipping over & I fall every 2 weeks, with differing degrees of injury.  I've broken my elbow twice within a year and torn ligaments in my leg. My personal confidence crashed & I started to avoid people, getting home shopping & refusing to go out.

Finally after trying different HRT patches & gels during the COVID period, I was prescribed Estrogen only tablets & have been taking for 6-7 months now.  My energy & vitality has come back, its literally like the difference between day & night.  I'm back to walking 6 miles a day... courtesy of my Fitbit tracker keeping me motivated.  If you are perimenopausal & not had the surgery I had, you'll possibly need a mix of Estrogen & Progesterone - my pal (54 years) is on this & she feels so much better for the medication too.  

I track what I eat, every morsel and beverage on Nutracheck which has an enormous directory of food types & brands/supermarket products.  

I decided to try '28 day alcohol free challenge' just after restarting the Fitbit again, and up to now I have lost 9lbs steadily during January.  I'm targetting to lose the same carefully for the next few months, until my target weight of 154lbs.

I appreciate no-one wants to know about giving up alcohol, and I just say it was a 28 day challenge & I smashed it.  Now my challenge is for 90 days as I want to look & feel amazing for my fella's (Mick) 60th birthday party in April & our fabulous holiday planned just after.

Mick says it is 70% diet & 30% exercise, it won't happen overnight, but be strong and dedicated to your goals.  Have something to aim for, not too hard but achievable & realistic.  I told myself I'd swim 50 lengths by the end of January... I still haven't collected my swimming pool pass!! But I'm not beating myself up.  I know I will get there, eventually, just now I don't like how I look in swimwear but it is getting better.

Keep strong, talk to your doctor, research HRT and support forums.  Keep exercising, it releases happiness endorphines.  

Talk to your friends & family, create your own group of cheerleaders to bolster your confidence.  If you have a bad day, acknowledge it & get back on track to lowing weight & enjoying yourself.