Menopausal & Intermittent Fasting

Marcie3241

Hi, I have reached that stage where weight loss is not what it used to be for me. I am looking for a healthy eating plan that will help me loose weight over time. I have decided on Intermittent fasting with a 6 hour eating window. Has anyone had success with this plan post menopausal? Any tips or suggestions? TIA

claireychn074

https://community.myfitnesspal.com/en/discussion/10943364/menopausal-intermittent-fasting

I can’t comment on intermittent fasting, and actually I’m the opposite as I need to eat every 3 hours or so (during a 12 hour window). But I just wanted to give you hope that weight loss during the menopause or perimenopause is absolutely possible - several of us on here have done it. Fasting works for those who might graze mindlessly or if it helps you to stick to a deficit. But counting calories, trying to gently increase activity and making sure you get good sleep and nutrition all work. I guarantee!

AnnPT77

If intermittent fasting (IF) better helps you manage calorie intake so stay in a calorie deficit, it will help you lose weight. If it makes the process more difficult for you, there's no weight-loss-related reason to do it. Research studies suggest weight loss is statistically equivalent at equal calories, regardless of timing of that eating.

Some people believe that IF has health benefits beyond weight management. I don't have an opinion about that, because IF would be unpleasant for me. I avoid doing unpleasant things that are also unnecessary for me, so I haven't much looked into that aspect of it.

Like claireychn074 above, I lost weight in menopause (while also severely hypothryoid (medicated for it) BTW) at age 59-60, after around 30 previous years of overweight/obesity. I eat whenever I feel like it, from shortly after I get up in the morning until nearly bedtime, occasionally even in bed. 😉 Since I'm basically a hedonistic aging-hippie flake with limited discipline or willpower, that routine suits me best. I lost around 50 pounds, and have stayed at a healthy weight for 9+ years since, now age 69.

My main tip for weight loss at any age is to choose a plan that makes the process easier for you personally, rather than choosing unpleasant-to-you restrictive eating rules or miserable, punitively intense exercise regimens. Having some excess weight is not a sin we need to expiate by suffering.

New, relatively happy eating and activity habits - at least tolerable and practical ones - are key. What those are vary, because we're each unique individuals with our own preferences, strengths, challenges and lifestyles. IMO, personalization of tactics is a vital success factor.

I'm not telling you to do what I did, because no one thing works universally for everyone, but just to be transparent, this was the eating plan I chose (and still follow for weight maintenance):

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

Best wishes for success: However you reach it, IME the quality of life improvement is more than worth the effort it takes to achieve it!

ahvccenter

During menopause, intermittent fasting (IF) can help control weight and have some health benefits, but it is important to use caution and be aware of any potential drawbacks. Although studies indicate that IF can help menopausal women lose weight and improve their insulin sensitivity, there are some possible concerns, including increased stress, muscle loss, and disordered eating patterns.

ddsb1111

Weight loss during menopause is exactly the same as during any other period of life. You just need to maintain a calorie deficit.

IF is just one tool some people use to help stay in a calorie deficit. But you still need to track your calories to know for sure. It’s easy to eat your full day’s worth, or more, even in a short window.