Menopause & weight gain
kimberlyaschultz
Posts: 1 Member
Any ladies out there struggling with menopause & weight gain ? I’m walking & watching my calories… I’m stuck ! Any tips & tricks ??
2
Replies
-
Hi Kimberly, I ate Adkins for 2 years & that helped. But, I had hernia surgery in January, so I couldn’t workout for a bit. That threw me off. I gained back the weight.
I’m back at it. And have dropped 5 pounds. I hope someone else answers this question as I always seem to hit a plateau with 10 lbs to lose.2 -
"Watching your calories" isn't really a metric...
Finding your weight loss calories is an experiment we all had to run, menopause or not.
Keep logging food. Study your food diary if you want to make any progress. Just watching calories isn't enough, it has to be the right number.
Low carb (Atkins) isn't necessary and I'd argue that in menopause I needed my carbs - your mileage may vary.4 -
Honestly - and speaking as a woman who lost weight in menopause myself - I think the issue isn't so much menopause per se, as it is the totality of changes in our lifestyles as we age. (Yes, menopause can have unpleasant side effects that may increase some of those unhelpful changes.)
We're each individuals, so all of the things I mention as general trends may not apply to you. But they're things to consider. Better yet, there are ways we can counter those trends, whereas menopause is just an irreversible fact, right? (Some women can take HRT. I can't, due to my cancer history.)
As background, I'd point out that a mere 100 calories daily (on average) above our calorie needs will theoretically add 10 pounds in a year. That's a nearly unnoticeable increase in food, decrease in activity, or combination of both.
On the eating side, 100 calories can be an extra daily dollop of mayo or creamy salad dressing, a cookie or small chocolate bar, or even some single weekly thing like an indulgent meal or even some fried app or dessert. It's super easy to eat that small bit extra, and see the weight creep on.
Similar things can happen on the activity side of the equation. I don't know about you, but my lifestyle at 20 included a more physical job, a higher likelihood of active social pursuits (outdoor games or dancing rather than dinner parties or theater outings), probably more walking and biking for transportation (either because I didn't have a car, or because I wanted to save gas money). As I got into my 20s, I was heavy into DIY projects to make a nice home, and some people are busy chasing toddlers. I (or my husband) did a lot of home chores that I'd now hire services to do, or use machines to do with less effort. And so forth. That kind of stuff adds up.
Part of the context for many women is muscle mass. Unless we do something regularly to challenge our muscle mass, we lose muscle as we age. A pound of muscle does burn a tiny number of calories more daily than a pound of fat, but that metabolic effect is small. I think the more important part is that as we have less muscle, any movement - daily life or exercise - becomes less easy and less fun, so we tend to gradually do less of it. That can become a sloooow down-spiral of less muscle challenge, more deconditioning, leading to less activity, causing more muscle loss, and so on. (Strength training when I was young was frowned on for women, but you're probably younger than I am so maybe had different experience.)
On top of that, it's statistically commoner as we age to eat less protein, and/or to concentrate it in one or maybe two meals a day. Often, that's extra-true for women who are dieting, who maybe focus on salads and veggies, minimizing the protein sources. As we age, we metabolize protein less efficiently, so there's more need to get an ample amount, and to spread it through the day.
Like I said, the good thing is that all of these can be countered:
1. We can strength train in some way to keep and even improve muscle mass
2. We can assess and improve our eating routines to ensure we're getting overall good nutrition at calories appropriate for our current goals, including getting enough protein
3. We can increase activity, both daily life stuff and exercise
There are threads here that can help with those things, such as:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
Like I said, we can't change menopause, except maybe via HRT. Menopause can have some negative symptoms, worse for some women than others. I'm talking about things like primary fatigue, secondary fatigue from sleep issues, hot flashes that interrupt sleep, and more. It's also common for women to develop hypothyroidism as we age, which slightly depresses calorie needs. (There's an easy blood test for that, and treatment can get a person back to normal calorie requirements in that respect. I'm severely hypothyroid, properly medicated, myself.)
IME, a lot can be achieved by working on these things. One thing that concerns me about threads that focus on menopause is that I've seen "it's so hard now" become a sort of bonding experience among some groups of women. That kind of bonding can make it a more comfortable environment to think failure is inevitable, so we might as well go an easier route, or even give up the effort. Menopause can be part of the situation, but the effects can be countered, with commitment and intention.
My personal experience was that once I committed and buckled down to it, improvement in both fitness and body weight were not as difficult as I'd imagined, let alone impossible. Before menopause, I was overweight to obese, and in very poor physical condition. I've been at a healthy weight for 8 years now, and reasonably fit for even longer, all of which happened post-menopause. YMMV.
Apologies for the stupid-long essay. As you can see, this is something I feel pretty passionate about, that we shouldn't give up on ourselves as post-menopausal women.
Best wishes: I think the results are worth the effort!30 -
My own thoughts as everyone is different. I think protein, strength training, keep processed food to a minimal, track cals. And most important being patient. We dont move as much as once did. We dont need as many cals. Im now 60. 1200 cals a day to lose weight. Have to be creative so im not hungry, stick to my 1200 cals, but still hit my 100g of protein a day.
When i was 54 i started working with a PT 4 times a week. Everything that went in my mouth went into my FP. I didnt drink. No junk food or sugars. Ate 1500 cals a day. I did this for 2 years and lost 10kg. I am the slowest loser. Lol
In amongst this i trained for a triathlon for 6 months. Did my PT sessions, swam 3 times a week, cycled 100kms a week, and ran twice a week. Lost no weight in that time. Day after i did my triathlon my PT said thats it. Youve done your triathlon. Your over training and your cortisol will be through the roof that is why your not losing weight. Went back to doing just PT sessions.
I dont think there is a right or wrong way. But be kind to yourself. Be patient. And throw the scales out. They are soul destroying. Go by how your clothes are fitting. And track your cals. It will come off but probably not as fast as we all would like.7 -
You’re right - everyone is different.carolinelanewa wrote: »My own thoughts as everyone is different. I think protein, strength training, keep processed food to a minimal, track cals. And most important being patient. We dont move as much as once did. We dont need as many cals. Im now 60. 1200 cals a day to lose weight. Have to be creative so im not hungry, stick to my 1200 cals, but still hit my 100g of protein a day.
When i was 54 i started working with a PT 4 times a week. Everything that went in my mouth went into my FP. I didnt drink. No junk food or sugars. Ate 1500 cals a day. I did this for 2 years and lost 10kg. I am the slowest loser. Lol
In amongst this i trained for a triathlon for 6 months. Did my PT sessions, swam 3 times a week, cycled 100kms a week, and ran twice a week. Lost no weight in that time. Day after i did my triathlon my PT said thats it. Youve done your triathlon. Your over training and your cortisol will be through the roof that is why your not losing weight. Went back to doing just PT sessions.
I dont think there is a right or wrong way. But be kind to yourself. Be patient. And throw the scales out. They are soul destroying. Go by how your clothes are fitting. And track your cals. It will come off but probably not as fast as we all would like.
At 50 and in full blown peri I need MORE calories now than I ever have done. I am petite, 5’3, and lose weight on 2000 cals.
That is largely due to my sport and it is possible that I’m an outlier. But not everyone needs fewer calories as they get older, I track my calories and I weigh myself every few week or so to ensure I can compete in my chosen weight class.
Oh and I eat sugar, drink a bit of alcohol and Whilst not a fan of most processed foods, I love chocolate and my home made cakes.
We are all different - but the common theme here is accurate tracking of calories and working with our own bodies.
7 -
I'm in peri, and I won't lie, that shitake hit me like a freight train, and bloating and weight came right along with it all.
The weight (not the bloating), however, I see as more of a side effect of the peri BS. My list of symptoms was rather extensive, and while from the outside looking in you'd probably just say I wasn't "dedicated" enough, reality was I didn't have it in me to do what was needed to maintain my weight, unless I was willing to let my job/career/business and pets suffer, but something had to give.
I started with a supplement, which helped, and then just over a month ago finally started HRT, and this week I've been able to start back to my AM workouts - and that's while recovering from a crash I had at this last weekend's races!
There would have been no WAY I'd be doing that a month ago....fatigue and exhaustion (and as I found out some brain fog too) were killing me - sleep patterns were all off - and willpower was non-existent.
Things are improving, and I'm glad I'm able to utilize what is out there!
I'm confident that the sleep and fatigue improvements, allowing me to get my workouts in, and having a lot more "willpower" and my "I'm full" receptors seeming to work again will result in getting the weight back in line.4 -
@AnnPT77 tbats a great post. I wish they could sticky that one, or enshrine it some way.
@HoneyBadger302 I’ve been following your other posts with great sympathy and am glad to hear you’re seeing light at the end of the tunnel. But a crash? Omg! I’ve still got mild tenderness from a freaking bike crash four months ago. I can’t imagine a crash on that beast!
I started MFP post-menopausal. I was exactly the woman Ann described. Slowed down to nothing. Didn’t have to run around cleaning the house 24/7 or running errands when the kids flew the nest. I quit my job. More “me” time reading on the sofa meant more candy, cookies, sodas within reach while I read.
Aaaaah. Life should have been good, right?
All the walks I took, the gentle yoga, why oh why wasn’t I losing weight? I was tired, hurt all the time. I was depressed. Bored. Po’po’pitiful me.
Then one day I had an epiphany. There was more to life than this. Maybe being overweight was- as my doctor tried and tried to tell me- the source of my problems. Every single time I went she gave me the same two-page printout of an Elimination Diet.
It never sank in. In fact, the only place it sank to was the floorboard of my car til I bothered to wad it up and toss it.
This time I actually read the handout and thought, OK, I can at least try.
What I found was, it was actually a relief to back off the endless sugar and carbs. That was the last thing I expected.
I enjoyed eating better, and enjoyed actually “chewing” on what went in my mouth.
One thing led to another led to a dietician visit led to her suggesting MFP led to smaller successes led to bigger successes. Pain diminished. I found I enjoyed (!!!!!!!!!!!) exercising. Weight fell off.
It wasn’t menopause at all. It was me, letting my life-clock wind down.
I now look at the people around me, of similar age. Some are having terrible time moving, on canes, acting old, living old.
But some are out there walking, laughing, talking, waving as we pass, acting young, living younger.
I don’t want to be a “Twilight of My Years” person. I want to be on the “Living My Best Life” side of the divide, and divide it is as you get older.10 -
@springlering62 That is exactly what I have found also. As you said What I found was, it was actually a relief to back off the endless sugar and carbs. That was the last thing I expected.
Most everyone gets that belly spread in middle age. Cutting down on refined carbs and sugar has certainly helped me. I don’t get the huge crash after eating a high carb meal anymore. And my pants fit around the waist better. I’ve been on HRT for 15 years now. Like Hailey Berry says, I’ll probably be on
it until I die.
That said, keeping fat off my belly & rear is my biggest battle. I walk briskly daily, Lift weights 3x per week, swim occasionally and bike. Whenever I drop my activity and start eating sweets or drinking the belly fat returns.
I just started reading “The Insulin Resistance Solution”. As someone who has been normal weight up until menopause, but had polycystic disease. It has really opened my eyes and allowed me to take some of the blame for midlife spread off myself.
That’s my 2 cents.2 -
Unlike much of the population, my mother became more active when she retired and for decades has struggled to stay above Underweight as she is so active and doesn't eat a lot of hyperpalatable or calorie dense food. She eats a lot of bulky/filling/lower calorie fruit/vegetables/legumes/grains, similar to the Mediterranean diet.
I'm post hysterectomy and am overweight because I eat too much for my activity level.4 -
To echo what some of the other comments have said…
When I started noticing belly weight gain, etc., from menopause, I rode my bike harder and I ate less. It didn’t work.
I hired a personal trainer and nutritionist and learned why. Since then, I eat more now…150g protein and 20g fiber a day. And I’m weight training. I still ride, but only 1-2 x week. It’s been slow, but I’m losing about 1.5 lbs a month and my clothes fit me better than they have in a long time.
I also worked on getting my hormones balanced and am on hormone replacement therapy.
I’ve had to accept that I won’t lose weight like I did in my 20’s and 30’s and that this is a lifestyle change for the long haul because I want to be strong and able to do the things I love for a long time to come.2 -
I’m F69 and 20 years post menopause. Exercise, MFP and constant vigilance have been my go to’s. I am 5’2” and 133. My range is 127-134. I haven’t found an easy way to keep weight off once I started working decades ago- it’s always been hard.
Menopause didn’t change much, except to give me a little more belly fat. I do CrossFit 5 days a week- which is body weight, heavy weights, and cardio. I look trim and fit and people say I’m lucky because I have good genes. BS! It’s constant work, but oh so worth it. I’m not on HRT and have worked out my whole life. I’d love to lay on the sofa with a good book and some chocolate, but have enough trouble maintaining as it is.
It just has to be a lifestyle choice and takes practice. I’ve been on and off MFP for a decade. When I start slipping with the calories, back I go to logging. And to eat healthily, the junk food needs to get cut. But it always seems to slip back in, sooner or later. For me, that’s life.7 -
I am 55 going on 56. Well, I’ve lost 15 lbs in 2 months, started on June 12. I was 195 and now I’m between 179 and 181 lbs. it’s been hard and hit plateaus a lot but I finally found a diet that works. For exercise, I do cardio/aerobics for about 30 minutes and my diet consists of cottage cheese with fruit with a cup of coffee for breakfast, for lunch I have a tuna or egg salad sandwich then for dinner I have a hearty chicken salad. My snack is peaches. My goal weight is to reach for 160 lbs. I have 20 more lbs to go so it will probably take me another 2 to 4 months. After I reach my goal, I plan on maintaining it this time. I don’t want to be overweight again. Yo-yo dieting isn’t something I want to keep doing.
This is the second time to lose all this weight. It’s been hard for me because this is hormonal weight gain with this perimenopause. It’s a sure challenge.2 -
What does MFP mean? I'm new here. F46 and dealing with weight gain. Especially my mid section and legs. I'm at 180 lbs. One year ago, I was 155 lbs. A lot of the weight gain is my fault. I'm at a caloric deficit, but I still eat a lot with 1300 calories. I find myself having three meals and a lot of snacks. But I'm still at the caloric deficit. Not losing weight. Can I still be eating too much with the caloric deficit. I'm tracking my food. I know I need to be more active. I've faced a lot of grief over the last 2-3 years. I lost my dad, best friend, and grandma all within 6 months of each other, moved, got a new demanding job, and was hit with emotional eating due to being lonely. Lonely meaning being single. I've yo-yo’d over the last 3 years. I've lost weight and put it right back on. I never had an issue with weight until covid.2
-
I am 55 going on 56. Well, I’ve lost 15 lbs in 2 months, started on June 12. I was 195 and now I’m between 179 and 181 lbs. it’s been hard and hit plateaus a lot but I finally found a diet that works. For exercise, I do cardio/aerobics for about 30 minutes and my diet consists of cottage cheese with fruit with a cup of coffee for breakfast, for lunch I have a tuna or egg salad sandwich then for dinner I have a hearty chicken salad. My snack is peaches. My goal weight is to reach for 160 lbs. I have 20 more lbs to go so it will probably take me another 2 to 4 months. After I reach my goal, I plan on maintaining it this time. I don’t want to be overweight again. Yo-yo dieting isn’t something I want to keep doing.
This is the second time to lose all this weight. It’s been hard for me because this is hormonal weight gain with this perimenopause. It’s a sure challenge.
Just to clarify: you may have had stalls, but you didn't plateau. A plateau is at least a month where your weight stays the same (without any changes to your routine). Considering your very fast loss (15lbs in 2 months), I doubt you were anywhere near a plateau
The scale does 'random' things (weight is more than just bodyfat, also fluctuations in water-weight and food waste in your system) and weight-loss isn't linear - perfectly normal to not lose weight every day or even every week. 0 -
LoveGodLovePeopleNicSD wrote: »What does MFP mean? .
MFP=MyFitnessPal
Another one you’ll find helpful:
NSV= Non Scale Victory : waistband looser, rings falling off, etc even when weight doesn’t go down. Thats the fun, unexpected stuff that happens during stalls or plateaus. There’s a huge thread about it over on Success Stories. That thread kept me moving when the scale just wasn’t.
1 -
.
Just to clarify: you may have had stalls, but you didn't plateau. A plateau is at least a month where your weight stays the same (without any changes to your routine). Considering your very fast loss (15lbs in 2 months), I doubt you were anywhere near a plateau The scale does 'random' things (weight is more than just bodyfat, also fluctuations in water-weight and food waste in your system) and weight-loss isn't linear - perfectly normal to not lose weight every day or even every week.
I know what plateaus are and I have experienced it. Whenever your weight STALLS it’s a plateau. You have to make adjustments. If you’ve been losing the weight regularly then suddenly it stops, it’s a plateau. I also know that what’s on the scale is not just body fat. Remember, you’re not talking to a younger person. I’ve done this for years. Studied about the subject too.
0 -
.
Just to clarify: you may have had stalls, but you didn't plateau. A plateau is at least a month where your weight stays the same (without any changes to your routine). Considering your very fast loss (15lbs in 2 months), I doubt you were anywhere near a plateau The scale does 'random' things (weight is more than just bodyfat, also fluctuations in water-weight and food waste in your system) and weight-loss isn't linear - perfectly normal to not lose weight every day or even every week.
I know what plateaus are and I have experienced it. Whenever your weight STALLS it’s a plateau. You have to make adjustments. If you’ve been losing the weight regularly then suddenly it stops, it’s a plateau. I also know that what’s on the scale is not just body fat. Remember, you’re not talking to a younger person. I’ve done this for years. Studied about the subject too.
Hi there and welcome.
A stall for a day or a week is not a plateau. It's most likely water weight or poop weight weirdness. An actual plateau is only present if nothing happens in a month, or a full menstrual cycle if it applies.2 -
.
Just to clarify: you may have had stalls, but you didn't plateau. A plateau is at least a month where your weight stays the same (without any changes to your routine). Considering your very fast loss (15lbs in 2 months), I doubt you were anywhere near a plateau The scale does 'random' things (weight is more than just bodyfat, also fluctuations in water-weight and food waste in your system) and weight-loss isn't linear - perfectly normal to not lose weight every day or even every week.
I know what plateaus are and I have experienced it. Whenever your weight STALLS it’s a plateau. You have to make adjustments. If you’ve been losing the weight regularly then suddenly it stops, it’s a plateau. I also know that what’s on the scale is not just body fat. Remember, you’re not talking to a younger person. I’ve done this for years. Studied about the subject too.
Hi there and welcome.
A stall for a day or a week is not a plateau. It's most likely water weight or poop weight weirdness. An actual plateau is only present if nothing happens in a month, or a full menstrual cycle if it applies.
Yup. The difference being that a stall of a few days or weeks often requires no action, just patience. A plateau of a month or more is likely to be a sign that something needs to change.3 -
.
Just to clarify: you may have had stalls, but you didn't plateau. A plateau is at least a month where your weight stays the same (without any changes to your routine). Considering your very fast loss (15lbs in 2 months), I doubt you were anywhere near a plateau The scale does 'random' things (weight is more than just bodyfat, also fluctuations in water-weight and food waste in your system) and weight-loss isn't linear - perfectly normal to not lose weight every day or even every week.
I know what plateaus are and I have experienced it. Whenever your weight STALLS it’s a plateau. You have to make adjustments. If you’ve been losing the weight regularly then suddenly it stops, it’s a plateau. I also know that what’s on the scale is not just body fat. Remember, you’re not talking to a younger person. I’ve done this for years. Studied about the subject too.
Hi there and welcome.
A stall for a day or a week is not a plateau. It's most likely water weight or poop weight weirdness. An actual plateau is only present if nothing happens in a month, or a full menstrual cycle if it applies.
Yup. The difference being that a stall of a few days or weeks often requires no action, just patience. A plateau of a month or more is likely to be a sign that something needs to change.
*fondly remembers her year long plateau*
I was eating so well back then. Even in a deficit. 3 -
Hi there and welcome.
A stall for a day or a week is not a plateau. It's most likely water weight or poop weight weirdness. An actual plateau is only present if nothing happens in a month, or a full menstrual cycle if it applies.
Again, I’ve had plateaus and yes, it could be a month but only if you’re not making that adjustment. Yes, water weight causes your weight to go up and down, that’s different. Also, retaining water because of a menstrual cycle is also different. I’ve had actual plateaus, being stuck because of hormonal weight gain. Why do I get the feeling you guys are ganging up on me?
0 -
It’s not that anyone’s ganging up on you. We’re pulling for you.
But, we’ve been around long enough we’ve seen this so many times.
A new board member, complaining about a stall or plateau, when in reality they’ve averaged about 1.75 pounds a week eating what sounds like not enough to support them nutritionally. There is this magnified social expectation that they should be able to lose it fast!!!!
The boards are crowded with “I’m back!” posts by people who’ve done this lose fast/regain more cycle on repeat, and never really learn anything, while insisting that their way or their diet is the only way/best way and that they know what they’re doing, because they’ve done it before.
Instead of bickering over semantics, read the meat of what people have posted, trying to share help and experience with you.
Don’t be mad. I totally get it Hell, I was the prickliest obese woman you probably ever met. But I listened and absorbed and learned, , and have been in maintenance here almost as long as most the other long term members posting here to help.
We don’t want to gang up ON you, we want you to JOIN the gang of sucessful loser/maintainers.
My credentials? Started at 56, am 62 now. In maintenance for over four years. Mr Spring joined me here on MFP two or three years ago.
6 -
springlering62 wrote: »It’s not that anyone’s ganging up on you. We’re pulling for you.
But, we’ve been around long enough we’ve seen this so many times.
A new board member, complaining about a stall or plateau, when in reality they’ve averaged about 1.75 pounds a week eating what sounds like not enough to support them nutritionally. There is this magnified social expectation that they should be able to lose it fast!!!!
The boards are crowded with “I’m back!” posts by people who’ve done this lose fast/regain more cycle on repeat, and never really learn anything, while insisting that their way or their diet is the only way/best way and that they know what they’re doing, because they’ve done it before.
Instead of bickering over semantics, read the meat of what people have posted, trying to share help and experience with you.
Don’t be mad. I totally get it Hell, I was the prickliest obese woman you probably ever met. But I listened and absorbed and learned, , and have been in maintenance here almost as long as most the other long term members posting here to help.
We don’t want to gang up ON you, we want you to JOIN the gang of sucessful loser/maintainers.
My credentials? Started at 56, am 62 now. In maintenance for over four years. Mr Spring joined me here on MFP two or three years ago.
Thank you for the reply.
2 -
please stick around. The folks on these boards are super supportive. I never would have made and kept goal without these peeps. I’ve vented on them, whined at them, dumped pity parties throughout, and because everyone here has the exact same experience, they pulled
Thank you for the reply.
me through the weeds.
If you take the time time to find, read and follow threads that interest or inform you, you will learn so much about weight loss, weight gain, nutrition, myths, techniques, alternative foods, exercise. Its really like a mini-university- if you take advantage of it.
I think it’s interesting that my female GP never once talked to me about hormones being an issue for me. Maybe that’s why it makes me wild when I hear women falling back on “it’s my hormones fault!” I guess it was pretty obvious that it boiled down to over eating and under moving. I’m also really glad I made the decision to lose weight before the new miracle drugs burst on the scene. I got a lot of satisfaction from “I did this on my own” instead of relying on a (sorry, my own perception) chemical crutch.
It just feels like the general medical profession, and public perception is dismissive of post menopausal women. Oh they’re old, it’s their time to wither and fade. NO IT’S NOT. I’m still here, and you can take your ancient beliefs - many of which date from Roman medical practices and beliefs- and stuff them.
Good grief, we’ve revolutionized the concept of sex and gender, and our ability to even talk about it, in the past decade or two. When are we going to rethink and update a lot of beliefs about older women without shame, superstition and embarrassment?
Sorry, I’m on my bandwagon a lot lately because I want to slap some folks upside the head so they can turn things around like I did. Weight loss and the subsequent health gain has made me a new me and I want that for everyone. . 😇
5 -
.
Just to clarify: you may have had stalls, but you didn't plateau. A plateau is at least a month where your weight stays the same (without any changes to your routine). Considering your very fast loss (15lbs in 2 months), I doubt you were anywhere near a plateau The scale does 'random' things (weight is more than just bodyfat, also fluctuations in water-weight and food waste in your system) and weight-loss isn't linear - perfectly normal to not lose weight every day or even every week.
I know what plateaus are and I have experienced it. Whenever your weight STALLS it’s a plateau. You have to make adjustments. If you’ve been losing the weight regularly then suddenly it stops, it’s a plateau. I also know that what’s on the scale is not just body fat. Remember, you’re not talking to a younger person. I’ve done this for years. Studied about the subject too.
Hi there and welcome.
A stall for a day or a week is not a plateau. It's most likely water weight or poop weight weirdness. An actual plateau is only present if nothing happens in a month, or a full menstrual cycle if it applies.
Yup. The difference being that a stall of a few days or weeks often requires no action, just patience. A plateau of a month or more is likely to be a sign that something needs to change.
*fondly remembers her year long plateau*
I was eating so well back then. Even in a deficit.
We've all been there. Hey, I was in a deficit, and I was actually gaining weight. I heard that very dense rye bread and cottage cheese are great for weightloss. So I ate them. Next to my usual stuff, and a bag of crisps.2 -
springlering62 wrote: »please stick around. The folks on these boards are super supportive.
...
Maybe that’s why it makes me wild when I hear women falling back on “it’s my hormones fault!” I guess it was pretty obvious that it boiled down to over eating and under moving.
As someone coming into "that age" I think there's often an "acknowledgement" gap between the end reason (intake vs output) and the hormone issues.
Hormones do cause bloat issues, and some people struggle to tell the difference, and I get it, especially when it's sudden and affects how your clothes fit/you look!
The hormones have a ton of other effects that can, in both small and large ways, affect that CICO. Plenty of women on HRT who notice MAJOR improvements in joint pain reduction, right now I'm experiencing healing at a rate I haven't seen in the past several years, and then there's fatigue and energy levels, sleep issues, and the dozens of other symptoms.
Those are all things that can make someone move a little (or a lot) less, fidget less, sit down more/sooner, workout a little less intensely, etc - the list goes on and on. Fatigue and energy makes one crave a quick pick me up food source, which is typically going to be something sugary/carby and low on actual nutrition. Add in the exhaustion and willpower and the ability to make a better choice suffers.
It boils down to CICO, but addressing or at least acknowledging how hormones can make that process a LOT more difficult than it otherwise can be I think does a disservice to women in general. Is it JUST the hormones - no, it still boils down to CICO, but the hormones can really affect a lot of other things that indirectly result in weight gains.
Obviously not every woman goes through the same process, some hardly notice a difference, many like me land somewhere in the middle, and some have pretty extreme issues.
I think it's good to look at it holistically but also acknowledge reality - the weight gain is a result of CICO, BUT, the hormones can indirectly affect that "O" portion in particular!4 -
HoneyBadger302 wrote: »springlering62 wrote: »please stick around. The folks on these boards are super supportive.
...
Maybe that’s why it makes me wild when I hear women falling back on “it’s my hormones fault!” I guess it was pretty obvious that it boiled down to over eating and under moving.
As someone coming into "that age" I think there's often an "acknowledgement" gap between the end reason (intake vs output) and the hormone issues.
Hormones do cause bloat issues, and some people struggle to tell the difference, and I get it, especially when it's sudden and affects how your clothes fit/you look!
The hormones have a ton of other effects that can, in both small and large ways, affect that CICO. Plenty of women on HRT who notice MAJOR improvements in joint pain reduction, right now I'm experiencing healing at a rate I haven't seen in the past several years, and then there's fatigue and energy levels, sleep issues, and the dozens of other symptoms.
Those are all things that can make someone move a little (or a lot) less, fidget less, sit down more/sooner, workout a little less intensely, etc - the list goes on and on. Fatigue and energy makes one crave a quick pick me up food source, which is typically going to be something sugary/carby and low on actual nutrition. Add in the exhaustion and willpower and the ability to make a better choice suffers.
It boils down to CICO, but addressing or at least acknowledging how hormones can make that process a LOT more difficult than it otherwise can be I think does a disservice to women in general. Is it JUST the hormones - no, it still boils down to CICO, but the hormones can really affect a lot of other things that indirectly result in weight gains.
Obviously not every woman goes through the same process, some hardly notice a difference, many like me land somewhere in the middle, and some have pretty extreme issues.
I think it's good to look at it holistically but also acknowledge reality - the weight gain is a result of CICO, BUT, the hormones can indirectly affect that "O" portion in particular!
I absolutely agree with all of this.
What concerns me is that it seems so often posts focus on the menopause itself and - other than the HRT option - we can't change that. It's intractable. (That fact is what makes it so powerful as a marketing tool: We can't change menopause, so we need the marketers' "secret".)
It's a mindset shift from thinking menopause is the problem, to focusing on the things that we can do to remediate menopause's side effects and symptoms, on top of all the classic things everyone needs to do to lose weight and improve fitness.
In my view "menopause makes it hard" (while true) is disempowering. Working around, over, through or otherwise past the challenges it creates is essential, if progress is to be made. To me, it's more empowering to pick that apart, see the effects of not just menopause but also aging, maybe history of destructive repeat yo-yo dieting, and whatever all else . . . and then to identify the tools that we actually have and can use to reach our goals despite menopause.1 -
In my view "menopause makes it hard" (while true) is disempowering. Working around, over, through or otherwise past the challenges it creates is essential, if progress is to be made. To me, it's more empowering to pick that apart, see the effects of not just menopause but also aging, maybe history of destructive repeat yo-yo dieting, and whatever all else . . . and then to identify the tools that we actually have and can use to reach our goals despite menopause.
Hello, this is my first post here and not sure if I’ve been able to capture what you said (I feel sure there must have been an easier route but who knows what that is?!) but this is exactly why I came here- because I’ve been feeling so defeated -have put on 15lb since the start of the year, and yo-yoed between ‘Of course I can do this’ (until it’s quickly clear I’m not) and ‘What is the point, I’m old and need to resign myself to just getting fatter’. A chance conversation with a friend who has lost weight post-menopausal has inspired me today and I’m so grateful to have found this forum.
6 -
Sunny24380 wrote: »In my view "menopause makes it hard" (while true) is disempowering. Working around, over, through or otherwise past the challenges it creates is essential, if progress is to be made. To me, it's more empowering to pick that apart, see the effects of not just menopause but also aging, maybe history of destructive repeat yo-yo dieting, and whatever all else . . . and then to identify the tools that we actually have and can use to reach our goals despite menopause.
Hello, this is my first post here and not sure if I’ve been able to capture what you said (I feel sure there must have been an easier route but who knows what that is?!) but this is exactly why I came here- because I’ve been feeling so defeated -have put on 15lb since the start of the year, and yo-yoed between ‘Of course I can do this’ (until it’s quickly clear I’m not) and ‘What is the point, I’m old and need to resign myself to just getting fatter’. A chance conversation with a friend who has lost weight post-menopausal has inspired me today and I’m so grateful to have found this forum.
You did fine.
If you want to include a post in your post in order to reply to it, click on "quote" underneath the post you want to copy. If you want to reply to only part of it, either bold it (like I did above) or edit the quoted text to delete parts you aren't replying to (optional).
To bold, highlight the text you want to be in bold, then go up to the top of your post-in-process. Up there, find the large "B" to the left just above the post-creating box, and click on it. That will put "tags" around the thing you highlighted. They will be "b" at the start of what you want to bold, and "/b" at the end of what you want to bold, but without the quote marks and inside square brackets.
To edit a post you've quoted, you can go in the text that was copied when you hit that "quote" option, end edited just the way you edit your own section. Just be sure to keep the square-bracketed "quote" at the front of what you're quoting, and the square-bracketed "/quote" at the end. Type your reply above or below the quoted piece.
Obviously, it's not nice to edit a quote to misrepresent what someone said previously, or take it out of context in a way that would misrepresent what they meant . . . but I'm sure you'd know that.
You can also type the square-bracket tags into posts yourself for various purposes, if you want to, after you figure it out.0 -
Sunny24380 wrote: »In my view "menopause makes it hard" (while true) is disempowering. Working around, over, through or otherwise past the challenges it creates is essential, if progress is to be made. To me, it's more empowering to pick that apart, see the effects of not just menopause but also aging, maybe history of destructive repeat yo-yo dieting, and whatever all else . . . and then to identify the tools that we actually have and can use to reach our goals despite menopause.
Hello, this is my first post here and not sure if I’ve been able to capture what you said (I feel sure there must have been an easier route but who knows what that is?!) but this is exactly why I came here- because I’ve been feeling so defeated -have put on 15lb since the start of the year, and yo-yoed between ‘Of course I can do this’ (until it’s quickly clear I’m not) and ‘What is the point, I’m old and need to resign myself to just getting fatter’. A chance conversation with a friend who has lost weight post-menopausal has inspired me today and I’m so grateful to have found this forum.
Welcome to the Anti-Defeat Gang, and hope you stick around!
I lost mine after faffing (fatting?!) around overweight and obese for 25+ years. The difference in agility, mobility, attitude, gumption…..life changing.
I’m really aware of it right now. We are traveling with a woman we’ve travelled with several times before. Several members of the group are repeat guests like us. It struck me at dinner last night that instead of sitting back and crossing my arms, silently, like “fat me” did, I was engaged and had a great time.
I’m sure they’re puzzled who this thinner talkative person is. I even had to show one a photo of me with them six years ago to prove it, lol.2 -
I had been at Lifetime for YEARS on WW and then struggled a lot after menopause. I switched to counting calories and realized that I had to be very strict about my calorie count, AND that my daily intake was reduced. Basically, even though I exercise 5x a week, my metabolism had really changed. Watching calories and getting in calorie deficit helped me lose the 7 lbs I gained but I have to be VERY careful. I also added a lot more protein. I shoot for 90-100 g of protein per day. That helps a lot with feeling satiated. I eat nutrient dense meals and little processed food, if I can help it. Until I tore my labrum in my hip I also was going for 10k steps per day in addition to morning workouts.1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 424 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions