Losing weight during menopause
By - LadyBug_0570
I’m 5+ years into perimenopause, and I found the trick to be intermittent fasting and lots of walking. The intermittent fasting itself isn’t magic, but it’s an easy way for me to reduce my caloric intake without having to count calories or eat small, unsatisfying meals. I’ve lost about 15 pounds doing this, with basically no effort on my part.
Came here to say this. When my doctor told me that I was in full menopause she told me to make friends with 10-15+ lbs. I didn't want to. I had to do a full diet change, cut "bad" carbs (less chips and fries, more oatmeal and sweet potatoes) I added activity to my life. I got a fitbit and over 3 years have increased my step goal gradually. I garden more (proven to burn lots of calories). I do IF as well, I have found it targets the fat more than the scale, clothes are fitting better etc.
I should also add that I follow a mostly Paleo diet and eat no more than 10g of added sugars per day. That's for anti-cancer, not necessarily for anti-hot-flashes. But I'm sure it helps.
Strength training will change your body composition and help maintain your muscle mass and strengthen bones at the same time. It’s amazing.
I am not quite in menopause yet (boo) but I am 52 and doing Noom and Intermittent fasting and have a goal of losing 60lbs. Currently down 15 by walking, exercising, drinking water and being aware of what I eat. I lose parts of pounds daily and I actually look forward to the exercise.
Is Noon really that good?
I'm using it and it is working for me. Some people seem to find it scammy or don't like the red/yellow/green way of categorizing foods. I find it helpful because of the interface, and also, I realize that somewhere between my great food habits in my twenties and thirties, in my forties with work I just got tired and not as aware.
For me the thing seems to be paying daily awareness to that day's calories. I'm in peri and it seems like prior to peri I could eat my calories on a weekly - have a big weekend and a leaner week for example. Now it seems best to address each day's activities balanced against my calorie intake. If I do a HIIT workout on Thursday, and walk and lift a lot of things at work (my job is physical) on Friday I can eat a lot. But on that third day, Saturday, I better not keep up eating the same way and coast. I am sure I can do that outside of an app but it has been helpful to adjust on a daily, not weekly basis.
I do think it's expensive for what you are getting, but the way I think of it, so are the complications I have from being overweight and I pay on one end or the other, either way. I love what I do and it is physical with long hours and a lot of stress. The hardest part of this phase of my life is worrying I'll have to downsize the career I've worked so far for.
How much are you paying? Not to get personal...
145$ I tried Noom, did the free trial, they charged me that night. I was furious, had no idea that it cost that much, its stated but its buried in the fine print. They tried to tell me that 1200 calories a day was all I needed to do. Duh, anyone is going to lose on 1200 calories a day, and thats a number that has been thrown around for years as the target for women losing weight, I didnt need to pay 145$ for that. You are supposed to get a coach, I got one that just vomited google articles at me that I could have found for free.
Registered dietitians are cheaper than Noom and they have a degree and will make you meal plans. Noom is expensive, doesnt give you anything but generic advice and your coach is not a RD.
I love Noom because of the psychology of it all. I am enjoying the lessons and I now having done it for a month have a community to talk too and bounce ideas off. Cost wise is not a question. So how much is my health worth? Priceless really but $200 is an fine investment for my life.
I'm reposting a comment a made a few months ago when Noom came up. I guess it works for some but YMMV...
>I tried Noom for 3 months last year and honestly I hated it. You're supposed to weigh yourself every day. You log in every day not just to track your weight but to read their daily notes, then take quizzes, and track your food, and they put you in a group of fellow dieters so you're supposed to post goals and encourage each other, you also have a coach you're supposed to check in with. I mean, it sounds fine I guess, but I personally did not want to live my life obsessing about weight and food and spending hours a day on their app. It felt like a great way to get an eating disorder.
>I ended up switching to Intermittent Fasting because its just easier for me. I use a free app called Zero.
Intermittent fasting worked for me, plus there is the added benefit of autophagy. IF itself isn't a magical weight loss regime, you also have find your daily caloric intake and stick to that -- every day. Weight loss also took a long time, and many weeks, even months without noticeable loss, so lower expectations for sure.
Also many studies indicate taking HRT (estrogen) helps weight loss.
Exercising isn't necessary to lose weight, I didn't do any. But now that I've lost weight, I exercise daily.
I gained about 20-30 lbs when I hit menopause a few years back. It wasn't just the transition that caused it-- I also had a lot of life stressors and health issues going on at the time.
This past year during the pandemic I took back control of my health. My spouse and I began hiking 3-4x's a week, two hours at a time. We hiked through rain, mud, snow, ice. Getting out in nature did wonders for my mental health. I didn't weigh myself before all this, but I estimate I lost at least 10 lbs over the months just from this.
I also started eating better --- specifically, we cooked more at home and got takeout less and less. I did not count calories and I still don't.
I started doing some strength training at home, using stretch bands. I lost another 5 lbs since the Spring, doing this plus hiking.
Then about a month ago I committed to working with a personal trainer 2x a week. It's pricey but at our age as empty nesters why not? I consider it an investment in my health. Weight loss has slowed way down, but I'm still making steady downward progress. And my clothes are fitting looser & better. I'm down a cup size. My shorts from last summer slip off me now. My bathing suit from last year no longer fits right. And so on.
I'm experimenting now with MJ as a way to replace/reduce alcohol. So far so good.
The goal isn't necessarily any particular weight number on the scale. I'm focused more on strength and health, and how my clothes fit. I suppose I'd like to get back in a size 4 again, but don't need to go any lower than that.
I will say recovery is longer once you are post-menopause! Which is why I'm sticking to just 2x a week with the strength training, at least for now.
I have found that having a policy of no fried foods and no sweets helps. I tend to eat a big lunch and a big dinner so I’m not hungry for snacks.
Keto worked me for me last year, but it was really tough to stick with due to my husband being a bad influence on me (he loves carbs and going out to eat). I didn't even do strict Keto - I did 25-35 net carbs per day and I lost 10 lbs in 2 weeks. I then switched to low carb (50-100 net carbs per day) and stayed in decent shape for a couple months with that. Whole 30 is another plan I'd recommend for guaranteed quick results, but it's also tough to stick with long-term.
Whole 30 isn't meant to be long term, though. Its purpose is to help you figure out how your body reacts to different food groups, thereby giving you the info you need to feel your best. Through the Whole 30 and various other elimination diets, I've figured out that wheat makes my joints ache, soy gives me cystic acne and sinus congestion, dairy makes me break out all over my face, and sugar gives me night sweats. And artificial sweeteners caused a debilitating illness until I cut them out completely.
It's good info to have!
40 here. I have no pants that fit it pisses me off. Working on getting into a regular eating schedule, 18/6 intermittent fasting. I haven’t made an effort to lose weight yet, just to get the consumption schedule down pat and then I’ll start cutting calories. You are not alone
Here is what 100% works: creating a calorie deficit. Boring but the truth. Here are my tricks to make it work for me:
Wear a Fitbit or other fitness tracker that measures heart rate to calculate calorie burn. I know many people think it’s not accurate. I tested over 2 months or so and for me it was accurate. Calories eaten minus calories burned resulted in the expected weight loss. Using 3500 per pound lost.
Move every day. It doesn’t matter what. Get your heart rate up.
Measure all the calories eaten. I use Loseit.
As far as what to eat, find meals that leave you satisfied longer. That’s trial and error. Some say more protein helps. Don’t start with a large calorie deficit. Make it easier on you.
Don’t eat or drink trigger foods. In my case alcohol. That always causes me to massively overeat.
That’s it. You will lose weight.
Not sure if it helps, but I'm in surgical menopause, so was put on HRT. Because I wasn't in tons of pain anymore and the ovaries were roasting in Hell where they belonged I started to get more energy.
I take Jazzercise classes twice a week, and that's helped so much! You can be bouncy or be low impact and either way you'll be hurting at the end of class.
Prior to the surgery my Husband and I started cooking from Hello Fresh. That's wayy to expensive to keep up with 5 kids, but we adapted some of the recipes from there and have been making healthier meals. Doing that and eating yogurts for lunch has really helped all around.
Sorry but intermittent fasting scares me. I believe there is short term gain, but from personal experience (teenage eating disorder) I believe that there are long term risks, especially with metabolism and I would be wanting to see studies showing long term effectiveness (10 plus years) before I would try. Just my opinion.
I am struggling also. Full pause at 47. Went from a very active job to a desk job a few years back. Not the best life style. I have always eaten healthyish, but I love wine and I have never been a sporty active person. I am am trying to increase my fitness level and snack less. But I am also trying to quite the voice in my head that says I am too fat (5'5ish and 155ishlbs) and be happy with myself. But damn just one pants size down would be great!
Those are valid concerns. The trouble with "intermittent fasting" is that it's a catch-all term for all variations of fasting. Some people are more extreme and fast for several days per week. Others basically just skip breakfast (which is what I do). And everything in between. So it's important to know which type of IF the studies are looking at before passing judgement.