Menopause

loriaa2021

Hi
I’m 56 I had a hysterectomy years ago
I need help figuring out what is the best meal plan I work 60 hours a week I am so tired I don’t exercise my 2 jobs are sediment I need all sorts of help
Thanks
L.A.

flowergirl829

Hi, I'm 64 and basically in the same boat as you are, so if you get any answers let me know, please

AnnPT77

Any eating plan at the right number of calories will result in weight loss. Nutrition is important for health, of course. For that, getting pretty close to the MFP default recommendations for protein, fats and fiber daily, plus eating plenty of varied, colorful fruits & veggies, will be good start.

Set yourself up in MFP, tell it you want to lose 0.5-1% of your current weight per week, preferably something close to the lower end of that range. Follow the calorie goal MFP gives you for 4-6 weeks, logging food as accurately and completely as is practical for you. (I'd say follow it for a full menstrual period, to compare start/end weights at the same relative point in two different cycles, but you mentioned menopause, so 4-6 weeks is good.)

If you lost weight at the intended rate, averaged over that whole time, keep going with that goal. If you lost too fast or slow, adjust your calorie goal. Use the assumption that 3500 calories is roughly a pound of fat. For example, let's say your sensible loss rate goal was a pound a week, but you only lost half a pound a week. That's half a pound slower than intended. Half a pound is roughly 1750 calories (3500 divided by 2). You would be targeting losing half a pound per week faster, so you divide that by 7 days, get 250. Subtract 250 calories from your daily calorie goal, follow that for another 4-6 weeks.

That would be expected to get you losing a pound a week, until you lose enough weight that you burn fewer calories moving that lighter body through life, at which point you'd adjust again, reconsidering whether 0.5-1% of current weight is now a slower sensible rate, too. Rinse and repeat.

Exercise is optional for weight loss, but good for health and fitness. Anything that's mildly but manageably challenging is idea. Walking and pool exercise tend to be good for beginners, but anything works: Dancing, playing with kids, frisbee, ping-pong, pickleball, bicycling, . . . whatever you enjoy.

I'm around your age(s), currently 66. At 59-60, I lost from class 1 obese to a healthy weight doing pretty much what it says above, using MFP. I've been at a healthy weight since, same way. It's not dramatic, certainly not magical, but it can work, including in menopause.

Like I said, any calorie-appropriate eating plan will work. This is what I did:

http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

That won't be perfect for everyone, because no one thing is universally perfect for all. It's just one option to consider. I'm not the only one here - not even the only menopausal one here - who did something like that, and was successful.

Just keep plugging away at this, figure it out, don't give up. It can work. Wishing you success!