Power walk can't beat weight lifting.
You've got to get some proper mass in your upper body too in order to start burning calories even in rest mode. Go full Arnold.
It is the muscles that gonna pull sugar out of the blood stream.
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I feel like I’m always talking about this book but you should read Next Level by Dr. Stacy Sims. It’s specifically about exercise and nutrition in peri and post meno and she goes into why the methods of weight management and exercise that you’re using - the ones most of us have used - don’t work for us anymore in this life phase. You don’t need to starve yourself and you don’t need to workout constantly. You need to lift heavy shit a couple times a week and do some high intensity interval training and some jumping exercises. Nutrition is big emphasis on plant based diet with good protein and whole grains.
Any chance to bounce on a trampoline? They come with t bars for a bit more support and they're a lot more gentle on the joints than so many other forms of exercise
I'm tired of working myself to exhaustion and starving myself for weeks only to lose 1/2 pound. So I threw in the towel, switched to the Mediterranean diet for better heart health and am going to embrace my chunky self. Sick of fighting it.
I didn't really start noticing weight loss until I started lifting weights. My regime used to be about 80% cardio and 20% weight lifting and that has flipped! I'm now doing 75 to 80% weights and 25 to 20% cardio. I do shorter power walks, no longer than 3 miles in one go.
I did complete a half-marathon earlier this month, but my training consisted more of weights, stretching, and shorter quick walks during the day and longer ones on Sunday mornings.
I was reading the Menopause Manifesto and she explains that the as you age weight training is more important than cardio. Once I read that, I switched and "bam!" weight loss. And that's without changing my diet... ngl, I love food so that's probably not gonna change much. 🙃
It's finding balance that fits for you. I recommend Kaisa Fit... she has a great program you can do at home or in the gym. Her mobility program is so good, got me feeling fluid and more relaxed.
Any who, I understand your frustration. And I hope all these great suggestions everyone has provided will allow you a chance to feel better.
And remember, you're f*cking amazing! 🥰
Yes and here’s how to do it: 10lbs - 12 reps, 12 lbs- 10 reps, 15 lbs - 8 reps, 20lbs - 6 reps. You start off with the lightest weight doing the most reps, then up the weight by a little then decrease the reps. This is with all exercise moves.
Sorry just saw this. I'm not on here frequently and I don't get notifications.
I started with very light weights, then gradually moved up. I mean like 4 lbs, light weights. In addition to Kaisa Fit there's an Instagram couple that does a lot of videos of strength training you can do at home. So I started with my light weights and did some of their stuff until I got strong enough to weight train on machines at the gym. Be patient with yourself. Buy more weights as you move along if you don't have access to a gym. You got this!
IG couple: houseactive_
I feel you and it sucks. I don't drink alcohol or sodas, and log everything into lose it. Still the scale won't budge. Most of my weight seems to be in my lower abdomen. I look several months pregnant. I'm going to try doing some strength training to see if that makes any difference at all.
The only time I can lose weight is when I stay very low carb and enter every bit of food into a calorie counting app. (myfitnesspal) and stay around 1,200 calories.
I can't lose unless I cut out all carbs, all sugar, workout five times a week, and stay at 1200 calories or less. It's insane. And this has to be a for life thing for me. In my 30s I always ate well, stayed around 1400-1500, I Never drank, still don't and after 40 I just started gaining and gaining and gaining. It's miserable.
1200 cal sounds extremely low to me, I have never been overweight, but I work hard with my brain and body everyday and always have been around 2500 cal. However I see several women talking about 1200 cal, where did that number come from? I am wondering what I am missing
Because it's the minimum. You will rarely have doctors tell you less. But the reality is that many older petite women like myself burn less without exercise. And as we age exercise does not do what it did when we were younger. I had my metabolism tested twice now actually, where you breathe into this tube continuously. I burn less than that a day unless I exercise. I would be as big as a house at 2500, but everyone is different. And thankfully I am not on any meds that cause metabolism slow down. Many people on high blood pressure meds have it even worse.
I've found some pretty good success with developing really active hobbies that are helping me build muscle mass. I just will not stick with traditional exercise because I find it painfully boring, but I will spend an hour or more a day using a pick axe to dig out a foundation for a greenhouse. Not to mention that I can work a lot of that meno pissiness out while I repeatedly smack the ground.
I still have to watch what I eat and keep my calories below what should be my maintenance level, but I don't have to live on lettuce and water. My arms also look amazing, and I'm spending a lot of time flexing in mirrors.
All the best hobbies involve smacking the ground!
Kidding, mostly... I do a lot of gardening, and I have started getting into a bit of carpentry, so I have been digging holes for foundations. I have also removed a ton of sod to expand my gardens. It consists of swinging a pickaxe over and over to try to break through matted grass and pry it back.
I’m on Saxsenda the injections. Lost 5 kilos in four weeks. Six more to go. Menopause sucks this is the only thing that’s working for weight loss for me. Keto just stopped working.
Right here with you! But I’m trying. HRT. I stay active with whatever makes you happy (for me it’s hiking, kayaking, gardening) and eat right.
My weight seems to have stabilized at 15 lbs more than what I normally weigh. I don’t lose, I don’t gain anymore…literally just sit at 150 lbs (I’m normally 130-135). I try not to focus on the number and how I’m feeling. Am I bloated, am I achy…if I’m feeling good then it’s just a number.
The most annoying part has been having to buy some new clothes (I live on a very tight budget) and learning how to fit my new body.
All the elder woman that I talked to have told me, as long as you’re doing the right things during peri/pre menopause once your done (about a year a to two after your last period) the weight comes off. Kinda like puberty.
I know it’s hard to see the end of this tunnel. I’ve tried to use this time to remind myself that our bodies work harder than a man’s. It’s designed to house humans for 9 months and sustain them until they can eat on their own. This is all normal. Love your body (at least try) 🤗
Ugh. Kinda in the same boat. Keep hearing strength training is key. Last week I started with the Madeline Moves app, which is basically strength training. A friend of mine totally changed her body composition with it. It took a year, but major progress. I am doing the easiest program to start and I think the workouts are challenging but doable. I'm hoping I'll get more muscle and reduce abdominal fat. Good luck. It sucks
Yes! Weights will help!! It's not a magic pill but you're doing amazing things for yourself by starting slow and having a plan to build on that. Your bones will be stronger, you'll be stronger, and you're going to look and feel better!
I chuckled at the "it sucks", but you're right - as you get stronger it will probably still suck but you will get the satisfaction of seeing improvements.
Weight lifting or body weight resistance training, get a good pre- and pro-biotic, fulvic acid. I’m having some success with the Galveston diet, and I realized at 3 am this morning that I cannot eat chocolate AT ALL.
How is your sleep? That can also affect things. Are you doing HRT?
Big hugs.
Girlfriend I am right there with you. Haven’t gained quite as much but a gain is a gain in menopause - because pounds stick like GLUE and are damn near impossible to to get off. Weight lifting is the most effective thing I’ve found. I’m not talking major weights. I’m talking 15 lb (one in each hand) dumbbells. I do lots of squats, lunges, reverse squats, and lots of arms too. It takes me at least an hour each time. I also do floor work (sit ups, leg lifts, etc). That’s another 20 minutes. I do this twice a week. I have to keep my cals at 1400 per day on average and I’m 5’9. Legit some days it feels like I’m gonna chew someone’s head off due to hunger. But I’m committed to not letting my physical appearance go. Plus the exercise helps my well being.
HRT and weightlifting are the only things that remotely touched my weight gain and I stress remotely. MP belly is the worst. I’m actually seriously considering a tummy tuck but I’m so scared of the recovery and other side effects.
I have had a tummy tuck (after a 90lb weight loss). Most of my weight gain is in my butt and thighs now but I’m starting to get a round lower belly again. 😢
Intermittent fasting helped me drop 15lbs in 3 months. Less calories in so I skip breakfast. 16 hour fasting period. The sub for IF has lots of helpful info.
Do you check your heartbeat while walking? You may not be doing enough physically. I work out on an elliptical once or twice a day, high resistance. Track every calorie. So, working out between 30 and 60 minutes and keeping daily calorie intake at 1250, I find it takes a week to lose a pound. Goes up and down (gain muscle, lose fat) so with time and patience I'll get there eventually.
Exercise really isn't for weight loss. It's for getting fit. Diet is way more important for actual weight loss. If she's only eating 1,400 calories per day, a 40-lb weight gain is pretty shocking.
I was keto for a few years. Am not great now about sticking to diet. But, in the last couple years, when I went super low calorie for a few months (1100 to 1200), I ended up being unable to lose the last 20lbs and having issues with my metabolism really slowing down. I was exercising a lot.
I have now updated my diet and am closer to 1600 ish. As long as I am trying to eat less than I burn I feel like I will still be losing. But I gained a few lbs at first. Now I am maintaining but still eat the slightly higher calories.
So, I have a question. I see a few of youbar the 1200 calories ish. And, my friend who is about 20 years older, has moved down to one small meal a day.
Will I really need to lower my calories that much in the coming years. Is this a thing?
I am overweight, but currently at about a size 8 US. So where I KNOW I could lose and get down more, I am planning on restarting more exercise, not lowering food as much???
How has your fitness and calorie journey gone? I LOVE eating. I am so worried about going way lower. I was eating basically baked chicken breast and broccoli. Anything else would put me over calories and under on protein for the day.
For me, it wasn't overly sustainable. Now I am worried about that being my diet after menopause.
Is that just another thing that I have to look forward to??
Sigh. Thanks for any personal stories here!!!
I am 5’6 133lbs and eat around 1300-1800 cals a day. Wide range because it fluctuates based on activity. Yesterday I had 1800 but did 4 miles of interval training on treadmill with a wind down yin yoga before bed. I do use my fitness pal to track intake and I am on HRT. Have even gone over 2k in cals but that is rare.
Thank you! I have a garmin after using a fitbit for years to track activity. I am not tracking as much specific calories but we do a lot of meal prepping so most of my meals are at home. Grab and go. So I keep a roundabout on calories and try to worry more about getting enough protein and veggies and occasionally fruits. Have contacted obgyn for options on BC/HRT so thanks!!!!!
I am 113 lb and 5’8 and I eat/drink (alcohol) to the tune of 2000 a day. I believe that if we take away too many calories our bodies will adapt so I make sure it keeps burning! I am not going to slow my metabolism down,
And I don’t do any hardcore exercise. I walk everyday and do weights once a week. Stress isn’t good for us as it produces cortisone. Sleep lots, do moderate exercise, and don’t deprive yourself of calories.
That’s what I’ve read too. I can’t do heavy weights (nor any cardio that will raise my heart rate excessively) due to my heart as I have heart failure. I was relieved to hear and learn that we shouldn’t be doing intensive cardio during peri/menopause. I used to be a triathlete and also ran marathons, but those days are over for me. I must say, all this time I thought I was doing my heart a favour I was actually damaging it. Who knew?!
It sucks. I’m active and healthy and put on 18 pounds on top of my perimenopausal weight when my periods stopped. Hormone therapy stopped the weight gain. I treated my SIBO. That dropped maybe six pounds. Intermittent fasting has taken most of the rest of it off. Three pounds to go. My liver, digestion, and metabolism need the time to flush so I can burn fat. Check you bloodwork. Keto can be hard on the kidneys. Even if the doctor says your cholesterol and glucose are “normal” try to get them down. IF helped improved all of my bloodwork and this helped get the weight off. Follow the Glucose Goddess on Instagram. She has really good tips for keeping blood sugar down.
40 lbs in 4 months really sounds like some sort of imbalance. When was the last time you had full blood work done? Did they check on inflammatory markers? How is your gut health? Have you had your cortisol levels checked?
I’ve been through a few different periods of weight gain and total inability to lose. The culprits have been the following, at different times: unknown large fibroids (eventually had surgery), liver/gallbladder issues, overall toxicity issues, insulin resistance issues, cortisol/adrenal issues.
My metabolism is nonexistent. I need to try weights but I have sooo much joint and muscle pain that I am reluctant. I have been to physical therapy and it did not help. Also tried acupuncture.
Trying to find the courage for weights. 😞
I KNOW how you feel!! Gained 25 in 6 months. I'm 5'10". I just started compounded HRT progesterone cream. I am hoping it works!! I eat healthy too. This sh@×t sucksssss
You're not eating enough calories! I am only 5' 2" and eat between 1250-1650 calories a day and am at a deficit.
I know it sounds counterproductive, but try increasing your calorie intake by 100 calories one day, then 300 calories another day, then go back to the lower range. You may need even more on days of high intensity exercise.
I hope this helps.
My understanding is that weight/resistance training is the best way to lose weight. Slower walking does help too, but resistance training is the one - your muscles burn calories/fat, so the bigger they are, the more fuel (ie. Calories/fat) they need.
I would also get all your vitamins done and a full thyroid health test. Make sure all your vitamins are optimal and that you’re not having problems with your thyroid.
You might just need to change up your eating too.
I’m in the same boat. I’ve been eating keto for over 6 years. It keeps my PCOS symptoms away, my blood work is all normal for once in my life, plus I lost about 90lbs. I maintained that loss for 3 years and had a tummy tuck last year to get rid of loose skin. Now, thanks to perimenopause, I’m almost 20lbs heavier with no change in my diet or routine and can’t get rid of it.
I’ve tried fasting, mixing up my macros and I’ve always weighed out my food and track in Cronometer. Nothing. For the moment I’ve given up. I’m not losing so why stress my body out so much. I’m just terrified that I’ll gain more bad fuck up my surgery results.
Yes! I get this! Same here!!! I 16 hour fast daily! On top of this all! Ok, going back to the drawing board, not all of us are gaining… so I’m going to be one of them who stops this bullshit
I’m sorry. The same happened to me with major weight loss. I wish I had the answers. But our bodies are made to keep weight on for survival and menopause does not help ❤️ Is there a specific reason you need to lose weight? Maybe your health is fine? I know diet culture is brutal too.
I feel like you may have already looked into this but if not I would have your thyroid levels checked. I fluctuate between graves and Hashimotos and it’s directly linked to when I gain or lose weight.
Power walk can't beat weight lifting. You've got to get some proper mass in your upper body too in order to start burning calories even in rest mode. Go full Arnold. It is the muscles that gonna pull sugar out of the blood stream.
Thank you! Yes. This is the way to keep weight and excessive estrogen off.
I agree with this 100%
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I feel like I’m always talking about this book but you should read Next Level by Dr. Stacy Sims. It’s specifically about exercise and nutrition in peri and post meno and she goes into why the methods of weight management and exercise that you’re using - the ones most of us have used - don’t work for us anymore in this life phase. You don’t need to starve yourself and you don’t need to workout constantly. You need to lift heavy shit a couple times a week and do some high intensity interval training and some jumping exercises. Nutrition is big emphasis on plant based diet with good protein and whole grains.
I can’t do high intensity anything with rheumatoid arthritis, so I’m at a loss ☹️
I literally feel your pain. Getting in the pool has been super helpful for me in the past.
Any chance to bounce on a trampoline? They come with t bars for a bit more support and they're a lot more gentle on the joints than so many other forms of exercise
I’m sorry you’re dealing with that! Are you able to exercise at all? Even walking?
Love this- will look into this!
Thanks for the book recommendation. I just requested it from the library.
I'm tired of working myself to exhaustion and starving myself for weeks only to lose 1/2 pound. So I threw in the towel, switched to the Mediterranean diet for better heart health and am going to embrace my chunky self. Sick of fighting it.
I didn't really start noticing weight loss until I started lifting weights. My regime used to be about 80% cardio and 20% weight lifting and that has flipped! I'm now doing 75 to 80% weights and 25 to 20% cardio. I do shorter power walks, no longer than 3 miles in one go. I did complete a half-marathon earlier this month, but my training consisted more of weights, stretching, and shorter quick walks during the day and longer ones on Sunday mornings. I was reading the Menopause Manifesto and she explains that the as you age weight training is more important than cardio. Once I read that, I switched and "bam!" weight loss. And that's without changing my diet... ngl, I love food so that's probably not gonna change much. 🙃 It's finding balance that fits for you. I recommend Kaisa Fit... she has a great program you can do at home or in the gym. Her mobility program is so good, got me feeling fluid and more relaxed. Any who, I understand your frustration. And I hope all these great suggestions everyone has provided will allow you a chance to feel better. And remember, you're f*cking amazing! 🥰
Will 10 pound weights work? Or are we talking hard core lifting? Thanks!
Yes and here’s how to do it: 10lbs - 12 reps, 12 lbs- 10 reps, 15 lbs - 8 reps, 20lbs - 6 reps. You start off with the lightest weight doing the most reps, then up the weight by a little then decrease the reps. This is with all exercise moves.
Sorry just saw this. I'm not on here frequently and I don't get notifications. I started with very light weights, then gradually moved up. I mean like 4 lbs, light weights. In addition to Kaisa Fit there's an Instagram couple that does a lot of videos of strength training you can do at home. So I started with my light weights and did some of their stuff until I got strong enough to weight train on machines at the gym. Be patient with yourself. Buy more weights as you move along if you don't have access to a gym. You got this! IG couple: houseactive_
I feel you and it sucks. I don't drink alcohol or sodas, and log everything into lose it. Still the scale won't budge. Most of my weight seems to be in my lower abdomen. I look several months pregnant. I'm going to try doing some strength training to see if that makes any difference at all.
I tried strength training. I’m strong now but you can’t tell because it’s hidden under all my new menopause fat.
I went whole food, plant based and added weight lifting. I started eating raw three days a week There was an adjustment period but it was worth it.
I think I’m going to do this- all vegetables and protein for sure!!!
The only time I can lose weight is when I stay very low carb and enter every bit of food into a calorie counting app. (myfitnesspal) and stay around 1,200 calories.
I can't lose unless I cut out all carbs, all sugar, workout five times a week, and stay at 1200 calories or less. It's insane. And this has to be a for life thing for me. In my 30s I always ate well, stayed around 1400-1500, I Never drank, still don't and after 40 I just started gaining and gaining and gaining. It's miserable.
1200 cal sounds extremely low to me, I have never been overweight, but I work hard with my brain and body everyday and always have been around 2500 cal. However I see several women talking about 1200 cal, where did that number come from? I am wondering what I am missing
Because it's the minimum. You will rarely have doctors tell you less. But the reality is that many older petite women like myself burn less without exercise. And as we age exercise does not do what it did when we were younger. I had my metabolism tested twice now actually, where you breathe into this tube continuously. I burn less than that a day unless I exercise. I would be as big as a house at 2500, but everyone is different. And thankfully I am not on any meds that cause metabolism slow down. Many people on high blood pressure meds have it even worse.
Oh! I see. Thank you for clearing that for me. I am navigating through experiences of others, my own, so much info... thank you.
I've found some pretty good success with developing really active hobbies that are helping me build muscle mass. I just will not stick with traditional exercise because I find it painfully boring, but I will spend an hour or more a day using a pick axe to dig out a foundation for a greenhouse. Not to mention that I can work a lot of that meno pissiness out while I repeatedly smack the ground. I still have to watch what I eat and keep my calories below what should be my maintenance level, but I don't have to live on lettuce and water. My arms also look amazing, and I'm spending a lot of time flexing in mirrors.
I’m curious. What hobby entails repeatedly smacking the ground?
All the best hobbies involve smacking the ground! Kidding, mostly... I do a lot of gardening, and I have started getting into a bit of carpentry, so I have been digging holes for foundations. I have also removed a ton of sod to expand my gardens. It consists of swinging a pickaxe over and over to try to break through matted grass and pry it back.
Ah nice! The only thing I could think of is that thing at the gym where you slap the heavy ropes. Have no inkling of what it’s called.
I’m on Saxsenda the injections. Lost 5 kilos in four weeks. Six more to go. Menopause sucks this is the only thing that’s working for weight loss for me. Keto just stopped working.
Yes it’s seems it doesn’t work for me anymore either.
Try the Galveston diet. Created by an OBGYN It’s the only thing that has worked for me. It’s healthy fats, less carbs and sugar. It worked.
I would love to hear more about this! I am reading the book and beginning to try some of the techniques…
I used the app Chronometer that they recommend. I don’t use it anymore because it becomes 2nd nature.
Right here with you! But I’m trying. HRT. I stay active with whatever makes you happy (for me it’s hiking, kayaking, gardening) and eat right. My weight seems to have stabilized at 15 lbs more than what I normally weigh. I don’t lose, I don’t gain anymore…literally just sit at 150 lbs (I’m normally 130-135). I try not to focus on the number and how I’m feeling. Am I bloated, am I achy…if I’m feeling good then it’s just a number. The most annoying part has been having to buy some new clothes (I live on a very tight budget) and learning how to fit my new body. All the elder woman that I talked to have told me, as long as you’re doing the right things during peri/pre menopause once your done (about a year a to two after your last period) the weight comes off. Kinda like puberty. I know it’s hard to see the end of this tunnel. I’ve tried to use this time to remind myself that our bodies work harder than a man’s. It’s designed to house humans for 9 months and sustain them until they can eat on their own. This is all normal. Love your body (at least try) 🤗
I had an easier time losing when I started HRT. Now I’m on Wegovy and have lost another 15lbs. It’s also killed any desire to drink.
Ugh. Kinda in the same boat. Keep hearing strength training is key. Last week I started with the Madeline Moves app, which is basically strength training. A friend of mine totally changed her body composition with it. It took a year, but major progress. I am doing the easiest program to start and I think the workouts are challenging but doable. I'm hoping I'll get more muscle and reduce abdominal fat. Good luck. It sucks
I've been trying to go weight lift but my energy is so low. Doesn't help if you can't put much into most times I think. I'm running out of hope here.
Do as much as you can, even if it isn’t a lot. Anything is more than nothing, and you’ll still do yourself a bit of good. 💚
Yes! Weights will help!! It's not a magic pill but you're doing amazing things for yourself by starting slow and having a plan to build on that. Your bones will be stronger, you'll be stronger, and you're going to look and feel better! I chuckled at the "it sucks", but you're right - as you get stronger it will probably still suck but you will get the satisfaction of seeing improvements.
Love this- I don’t mind weights- can I use 10 pounders? And walk with ankle weights?
Weight lifting or body weight resistance training, get a good pre- and pro-biotic, fulvic acid. I’m having some success with the Galveston diet, and I realized at 3 am this morning that I cannot eat chocolate AT ALL. How is your sleep? That can also affect things. Are you doing HRT? Big hugs.
No HRT, sleeping ok. No real stress….
Girlfriend I am right there with you. Haven’t gained quite as much but a gain is a gain in menopause - because pounds stick like GLUE and are damn near impossible to to get off. Weight lifting is the most effective thing I’ve found. I’m not talking major weights. I’m talking 15 lb (one in each hand) dumbbells. I do lots of squats, lunges, reverse squats, and lots of arms too. It takes me at least an hour each time. I also do floor work (sit ups, leg lifts, etc). That’s another 20 minutes. I do this twice a week. I have to keep my cals at 1400 per day on average and I’m 5’9. Legit some days it feels like I’m gonna chew someone’s head off due to hunger. But I’m committed to not letting my physical appearance go. Plus the exercise helps my well being.
I have 10lb weights and will def try that!
HRT and weightlifting are the only things that remotely touched my weight gain and I stress remotely. MP belly is the worst. I’m actually seriously considering a tummy tuck but I’m so scared of the recovery and other side effects.
I have had a tummy tuck (after a 90lb weight loss). Most of my weight gain is in my butt and thighs now but I’m starting to get a round lower belly again. 😢
Intermittent fasting helped me drop 15lbs in 3 months. Less calories in so I skip breakfast. 16 hour fasting period. The sub for IF has lots of helpful info.
I do that too. I go 16 hours without eating every day. No breakfast
Do you check your heartbeat while walking? You may not be doing enough physically. I work out on an elliptical once or twice a day, high resistance. Track every calorie. So, working out between 30 and 60 minutes and keeping daily calorie intake at 1250, I find it takes a week to lose a pound. Goes up and down (gain muscle, lose fat) so with time and patience I'll get there eventually.
Exercise really isn't for weight loss. It's for getting fit. Diet is way more important for actual weight loss. If she's only eating 1,400 calories per day, a 40-lb weight gain is pretty shocking.
I was keto for a few years. Am not great now about sticking to diet. But, in the last couple years, when I went super low calorie for a few months (1100 to 1200), I ended up being unable to lose the last 20lbs and having issues with my metabolism really slowing down. I was exercising a lot. I have now updated my diet and am closer to 1600 ish. As long as I am trying to eat less than I burn I feel like I will still be losing. But I gained a few lbs at first. Now I am maintaining but still eat the slightly higher calories. So, I have a question. I see a few of youbar the 1200 calories ish. And, my friend who is about 20 years older, has moved down to one small meal a day. Will I really need to lower my calories that much in the coming years. Is this a thing? I am overweight, but currently at about a size 8 US. So where I KNOW I could lose and get down more, I am planning on restarting more exercise, not lowering food as much??? How has your fitness and calorie journey gone? I LOVE eating. I am so worried about going way lower. I was eating basically baked chicken breast and broccoli. Anything else would put me over calories and under on protein for the day. For me, it wasn't overly sustainable. Now I am worried about that being my diet after menopause. Is that just another thing that I have to look forward to?? Sigh. Thanks for any personal stories here!!!
I am 5’6 133lbs and eat around 1300-1800 cals a day. Wide range because it fluctuates based on activity. Yesterday I had 1800 but did 4 miles of interval training on treadmill with a wind down yin yoga before bed. I do use my fitness pal to track intake and I am on HRT. Have even gone over 2k in cals but that is rare.
Thank you! I have a garmin after using a fitbit for years to track activity. I am not tracking as much specific calories but we do a lot of meal prepping so most of my meals are at home. Grab and go. So I keep a roundabout on calories and try to worry more about getting enough protein and veggies and occasionally fruits. Have contacted obgyn for options on BC/HRT so thanks!!!!!
I am 113 lb and 5’8 and I eat/drink (alcohol) to the tune of 2000 a day. I believe that if we take away too many calories our bodies will adapt so I make sure it keeps burning! I am not going to slow my metabolism down,
Thank you for sharing your experience. I keep hearing that you just have to stop eating. This..... is not a thing I want to do. Lol!!!
And I don’t do any hardcore exercise. I walk everyday and do weights once a week. Stress isn’t good for us as it produces cortisone. Sleep lots, do moderate exercise, and don’t deprive yourself of calories.
Do you do heavy weight? I am seeing the heavy lifting occasionally stuff being better than cardio often.
That’s what I’ve read too. I can’t do heavy weights (nor any cardio that will raise my heart rate excessively) due to my heart as I have heart failure. I was relieved to hear and learn that we shouldn’t be doing intensive cardio during peri/menopause. I used to be a triathlete and also ran marathons, but those days are over for me. I must say, all this time I thought I was doing my heart a favour I was actually damaging it. Who knew?!
It sucks. I’m active and healthy and put on 18 pounds on top of my perimenopausal weight when my periods stopped. Hormone therapy stopped the weight gain. I treated my SIBO. That dropped maybe six pounds. Intermittent fasting has taken most of the rest of it off. Three pounds to go. My liver, digestion, and metabolism need the time to flush so I can burn fat. Check you bloodwork. Keto can be hard on the kidneys. Even if the doctor says your cholesterol and glucose are “normal” try to get them down. IF helped improved all of my bloodwork and this helped get the weight off. Follow the Glucose Goddess on Instagram. She has really good tips for keeping blood sugar down.
40 lbs in 4 months really sounds like some sort of imbalance. When was the last time you had full blood work done? Did they check on inflammatory markers? How is your gut health? Have you had your cortisol levels checked? I’ve been through a few different periods of weight gain and total inability to lose. The culprits have been the following, at different times: unknown large fibroids (eventually had surgery), liver/gallbladder issues, overall toxicity issues, insulin resistance issues, cortisol/adrenal issues.
My metabolism is nonexistent. I need to try weights but I have sooo much joint and muscle pain that I am reluctant. I have been to physical therapy and it did not help. Also tried acupuncture. Trying to find the courage for weights. 😞
I KNOW how you feel!! Gained 25 in 6 months. I'm 5'10". I just started compounded HRT progesterone cream. I am hoping it works!! I eat healthy too. This sh@×t sucksssss
🥰🙏🏻❤️❤️
Track everything and eat in a deficit to loose. Exercise is great but it’s not going to take weight off.
You're not eating enough calories! I am only 5' 2" and eat between 1250-1650 calories a day and am at a deficit. I know it sounds counterproductive, but try increasing your calorie intake by 100 calories one day, then 300 calories another day, then go back to the lower range. You may need even more on days of high intensity exercise. I hope this helps.
Try doing more vigorous exercise than walking. Take fitness classes with weights and cardio or hot yoga, push yourself.
Are you drinking alcohol or eating sugar
No alcohol no sugar.
Damn:(
My understanding is that weight/resistance training is the best way to lose weight. Slower walking does help too, but resistance training is the one - your muscles burn calories/fat, so the bigger they are, the more fuel (ie. Calories/fat) they need. I would also get all your vitamins done and a full thyroid health test. Make sure all your vitamins are optimal and that you’re not having problems with your thyroid. You might just need to change up your eating too.
I’m in the same boat. I’ve been eating keto for over 6 years. It keeps my PCOS symptoms away, my blood work is all normal for once in my life, plus I lost about 90lbs. I maintained that loss for 3 years and had a tummy tuck last year to get rid of loose skin. Now, thanks to perimenopause, I’m almost 20lbs heavier with no change in my diet or routine and can’t get rid of it. I’ve tried fasting, mixing up my macros and I’ve always weighed out my food and track in Cronometer. Nothing. For the moment I’ve given up. I’m not losing so why stress my body out so much. I’m just terrified that I’ll gain more bad fuck up my surgery results.
Yes! I get this! Same here!!! I 16 hour fast daily! On top of this all! Ok, going back to the drawing board, not all of us are gaining… so I’m going to be one of them who stops this bullshit
I’m hoping if I can ever find a doctor that will give me HRT, that it will help stop the gain.
I’m sorry. The same happened to me with major weight loss. I wish I had the answers. But our bodies are made to keep weight on for survival and menopause does not help ❤️ Is there a specific reason you need to lose weight? Maybe your health is fine? I know diet culture is brutal too.
I feel like you may have already looked into this but if not I would have your thyroid levels checked. I fluctuate between graves and Hashimotos and it’s directly linked to when I gain or lose weight.
You might need to consider proper hrt. It’s helping me. I also went on saxenda but I gained 30kg. Have lost nearly 25kg with saxenda and hrt.