Menopause and weight gain

tsmoot532215

AnnPT77

What about it?

I gained my excess weight before menopause, hung onto it for a dozen years or so in menopause, lost it in menopause, maintained a healthy weight for 9+ years since, still in menopause. Severely hypothyroid, too (medicated).

Other than starting HRT - which I can't do myself because of my cancer history - there's literally nothing we can do about menopause.

I prefer to focus on things I can control, or at least influence. For me, that's been more productive.

Things I control include how much I move (daily life activity as well as exercise); how strong/fit I am within my genetic parameters; what I put in my mouth, chew and swallow; plus my mindset or thought processes about all of it.

Things that can facilitate weight loss in menopause:

• Appropriate calories - not too high, not crazy low
• Good overall nutrition, including but not limited to ample protein, adequate healthy fats, fiber, and plenty of varied, colorful veggies and fruits.
• Increased daily life activity - that "take the stairs, park farther from the door" kind of stuff
• Gradually increase exercise, perhaps especially strength-challenging exercise for menopausal women
• Get adequate sleep to the extent possible
• Hydrate adequately
• Focus on permanent, reasonably happy habit changes; don't think of it as a project with an end date.

IME, that can work.

Best wishes for success: The quality of life improvement is worth the effort.

katemeganmclaughlin6633

perimenopause and menopause can be challenging times for weight loss and weight management. For many women they coincide with a lack of work life balance.
this is especially true for parents who are struggling to work, care for children and often times caring for their older parents.

Our body’s metabolism slows down, we have less time for self care and it can be challenging to stick to macros or cook completely other meals when you are cooking for everyone else.
Not all women want HRT or have access to it, and not all women have significant symptoms of perimenopause or menopause.

Prioritizing your health is an investment in yourself as well as an investment in your family and the ones you love.

I have lost a little over 20lbs since May2nd. My diet is relatively healthy (pescatarian/vegetarian since 1994), but I was eating over my daily calorie burn. I also started focusing on macros.
I’m officially menopausal as of April 2025. My symptoms weren’t bad, hot flashes being the worse, and lack of energy, but I’m a 12-13 hr 4 time a week night shift worker, so exhaustion has always been a thing. I also work away from home and have at least 1 hotel night a week.

What is working for me is:

Caloric deficit, high protein, and low carb.
1450ish calories/ 145g protein/ 65g carb

Exercise is a challenge. While I might walk 6,500-8,000 steps at work and I’m lifting people who are 200 lbs+, it’s not exercise.

I recently purchased a weighted vest and after work I do a 2.5 mile trail walk at a brisk pace. This generally gets my daily steps up to about 12,000.
I’m also doing light weights and resistance bands when I’m home.

Hitting my nutrition and macros is challenging, I’m usually under both, but I’ve added high protein shakes and yogurt with extra protein to my meals. I also meal prep and take my food with me to work.

My sleep has sucked since 1994 when I started working night shift, so I recently started taking a prescription sleep medicine, and that’s helping. No sleep increases cortisol and the body needs sleep.

Not all providers are experts in menopause and there is no silver bullet solution for symptoms. If your symptoms haven’t improved with dietary and activity changes, find a provider who specializes in HRT and menopause.
Every woman has a different experience.