Menopause and Weight Loss

rlangeloz
rlangeloz Posts: 3 Member
in Health and Weight Loss
I am going through menopause and everything I have read says that my metabolism may be lower. For the last 2 months, I have run 5 days most every week. I eat mostly right, have almost completely eliminated bread. My calories are almost always right at or slightly under my calorie goal. I go over on a rare occasion, but usually on a day where I have ran. My weight has bounces back and forth. One week I am down 1 lb and the next week I gain 1.5 lbs. I can't seem to lose any significant weight at all. Any advice?

Replies

  • choppie70
    choppie70 Posts: 544 Member
    How are you counting your calories?
    Are you using a food scale? Using measuring cups or even pre packaged portions can be off calorie wise.
  • LaceyBirds
    LaceyBirds Posts: 451 Member
    rw7cmhwhr61q.jpg
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Your metabolism is lower than when you were twenty, but it has been dropping every year since then. Between 50-100 cals per decade depending on height, weight, and gender. There is no sudden drop at menopause.

    We do tend to move less as we age so upping our daily movement, as well as exercise, really helps.

    There is a lot of hormonal fluctuations happening during menopause, this can lead to an increase in appetite and an increase in visceral fat.

    Visceral fat hormone disruption can lead to a number of medical problems that can, unmedicated, alter the rate of weight loss. A visit to the doctor for a check up and blood work will take care of this.

    Although one can not spot reduce fat, visceral fat responds well to a calorie deficit and cardio.

    Once all/any medical problems are being treated weigh loss is as simple or as difficult as it is for a twenty year old.

    I would encourage you to eat 1g protein for each lbs ideal bodyweight ( mid point on the BMI scale) to help in retaining your muscle mass as you lose.
    Research is showing that as we age we do need more protein to retain muscle, even when not exercising, especially if we are eating at a deficit.

    As well as running try to find a resistance/ weight lifting programme that you can do 2-3 times a week this will help preserve your bone and muscle density/ mass/ strength.

    Hopes this helps. I too lost my extra poundage during menopause and have kept it off.

    Cheers, h.

Categories