Losing Weight During Perimenopause

lizziebeth1028

I'm 54 and STILL in perimenopause, ugh!! What works the best for me is -

**staying CONSISTENTLY in my calorie goal and logging everything
**lifting weights that challenge me (if you can pump out 12 reps it's too light) - do compound moves
**body weight exercises do amazing things to your body (pushups, squats. lunges, planks ect)
**get enough protein (80 to 100 grams)
** water water water
** get enough sleep (hahaha.)
**YOGA.

It seems if I deviate too much from above plan, too many cheat treats and missed work outs the big ole perimenopause belly comes back. I have to work much harder at this then when I was a young kid of 40 hehe

Feel free to friend me ladies:flowerforyou:

barbhale

At 45 years of age, I am desperate to eliminate some of the weight I've gained over the past few years. It is a comfort to find other women my age discussing this challenge as the physicians I have seen have little input or compassion for how difficult and frustrating it can be. Changing activity habits is so hard, especially since I have never been a going-to-the-gym type of person. This is compounded by the fact that I never had to worry about my weight until the past couple of years. I was slender until my mid-30s and it was effortless. I am experiencing the rude awakening that Christiane Northrup talks about in "The Wisdom of Menopause." I am facing a metabolism that is very different from the one I have known nearly my entire life.

I want to thank the people who mention salt as a problem. I had recently started to notice that I have become quite bloated after eating something salty, but I wasn't aware that this was a known culprit for women in the pause.

I hope to share and receive more tips here for fighting the bulge.

Thanks

runlisaloo

I'm 49 and having a lot of the issues mentioned here already. I'm keeping my calories at 1350/day or less, and I eat what I burn in exercise. This site is AWESOME for information and support. It is the BEST!! I find that I've got to exercise like crazy to keep the weight off and my belly down. In the past year I've taken more classes. I like the energy of working out with others and having an instructor push me some. I used to run, but after knee surgery two years ago, I've had to make some adjustments. I'm enjoying TRX, step and sculpt, trekking, spinning, pilates, yoga, NightClub Cardio, Zumba, and more. I exercise 1-2 hours per day usually 5 days per week, give or take a day. I like my margaritas and Mexican food, but I have shifted to lower calorie options and skinny ritas. So far, so good. Welcome to MFP!!!

mfpcopine

You have to be vigilant. I'm not doing that well myself at the moment,, but the key is I try never to let my weight get too high in the first place.

My gyn told me a few years ago that I'd done an excellent job of controlling my weight, and from here on out I'd be fighting age.

You probably can't eat the way you used to and you have to exercise more.

josiereside

Almost 47-1/2 myself and struggling... Injuries and such here and there have keep my exercise at lower intensity than I would like. It has gotten harder every year of aging. Was suffering from night sweats and the occasional hot flash but since I did acupuncture, that has definitely decreased. I always look bloated... I don't normally add salts or eat high sodium foods and drink a lot of water. I think 1200 calories is too low for most people but you got to play with the numbers. I changed my minimum to 1400 calories and eat most of my exercise calories. I have recently been eating between I would say 1500 to 1600 per day and finally started losing. for me, I do a combo of cardio and weights. I feel both are important although cardio works best for me in terms of weight loss.
Feel free to add me as a friend, any of you, and we can get through this crap together! :flowerforyou:

nanniescrew

I can relate to the slow metabolism. I had a complete hysterectomy at age 27. So I went through surgical menopause , used estrogen for a few years then stiopped completely. So I ask myself if it is my metabolism or my innate ability to bring food to my mouth.. I am wirking with a online Fitness Coach through beach body which has made a huge difference. beachbodycoach.com joyowens83 She gives great tips, plans and motivational pep talks. You should check it out. It is all free. I think all tools are valuable. Tracking my intake is huge for me, as is watching portions.
I will look forward to cahtting again.

vypeters

Menopause leads to first hormone changes, followed by a slowing of your metabolism (the hormone changes give you hot flashes, the metabolism changes are why older people tend to get cold). Have you noticed that many normal weight older people eat like birds? That's because their bodies are demanding less fuel.

Just like anyone else, the trick is to burn more calories than you consume either by cutting calories or by exercise. It's just that the calorie level that let you lose before may maintain you after menopause.

Been there, done that.

lesleyhembree

Wow!!!! I feel l should have written your story.. It sounds so familiar.

josiereside

I hear you loud and clear! Same problem for me. I have lost 25 lbs but have been 'stuck' for SO LONG at the same weight now that I feel like I should just give up! But I wont.

I walk everyday for one hour on the treadmill and that takes about 400 calories. I'm thinking I need to do it for a lot longer to use up a lot more calories. I think my calorie limit is 1200. MFP keeps saying if I go on like I am I should lose "this much" weight in "this much" time, but it's not happening!

Menopause. blah. Plus I'm on medication that definitely puts the brakes on my metabolism.

Hi. I'm 45, have been following the caloric intake of MFP for about a year and I've just gained weight! It's time for me to step it up, it seems. It is such a disappointment to meet calorie goals and see those enticing weight loss numbers on the "Complete Today's Entry" screen. I have been searching for motivating information and your comment about walking an hour a day made me think of this article: http://www.runnersworld.com/weight-loss/how-many-calories-are-you-really-burning-0?page=single

Good luck to you!

Interesting article.. Thanks!

Katz2509

Its awesome to see such a thread and group here. Its such an awful issue, and its each one to its own. I just gained 12 kilos almost overnight, was on HRT with awful side effects now, on supplements for thyroid and progesterone thats making life better. WEight loss is slow though, and Im wondering Im eating to little 1200 plus exercise calories ( which range 400-600 a day). Im losing inches and my doc says thats the best thing and Im on the right track... Im out here too..

whitesquirrel

This thread is a real comfort to me. I am 43 and think I have been getting perimenopause symptoms since before I was 40 - my mum started menopause early so no surprise. However, it's been restricted to night sweats, joint ache and anxiety up to now.

Over the last year I have put on over a stone and a half without even trying. I haven't exercised as much I must admit but the weight has piled on, mostly around my middle. I have never put on weight like this. It's a nightmare and started to knock my confidence.

Am being really good at sticking within my 1400 cals and exercising 5 times a week (zumba, walking, dancing etc.) but am still not shifting it. I am going to keep this up for another 2 months, stick to the exercising and see what happens. If my weight doesn't shift, I think I will visit the doctor as wonder if this might be thyroid/metabolism related. I do feel much better for exercising and eating more healthily though and think (thought I am not shifting lbs) that I am changing shape a bit!

It's tough but it's good to know that I am not alone.

Katz2509

Yes youre NOT alone, the good news is we are making the effort - the weight HAS to shift. It would eb nice if we posted what made it shift.. Im now losing grams which is frustrating, but inches which is nice. Its really hard, but there has to be a light at the end of the tunnel

tbresina

No one believes me when I say you literally gain 10 lbs over night at 40! I am 43 now and it is still a struggle, damn hormones! It is extra worse when you also have a thyroid disorder like me that also wants to keep the metabolism down low! Good luck to you!

josiereside

Well definitely in the perimenopausal state now... first missed period... over 2 weeks late... left feeling down and mourning the children I was never able to have and realizing the finality of it all... lots of emotional eating going on lately... Got to get my *kitten* together and accept this and move on...

LoriA6724

Thank you for posting this subject! I happen to have an appointment with my gyno in another hour to discuss some of the very issues I'm reading here.

I am 46 and I have to say the frustration with weight gain has been overwhelming. Ten years ago I would've lost weight eating the calories I eat now without even exercising. I feel like the only way I'll lose is to do nothing but exercise every day, all day long. (Think Biggest Loser Ranch) Unfortunately, I can't quit my job to do that.

I hope we can keep this thread going. I love reading the posts and I think most of us could use some extra support. Anyone can feel free to send me a friend request.

kimmi12

No one believes me when I say you literally gain 10 lbs over night at 40! I am 43 now and it is still a struggle, damn hormones! It is extra worse when you also have a thyroid disorder like me that also wants to keep the metabolism down low! Good luck to you!

I feel like this is exactly what happened to me. Hormones and metabolism be damned!

dollbud40

Hello! I can relate to so many of you! Thanks now I feel normal! I m 46 and trying to live a healthy lifestyle and get fit,toned and healthy! I have been going through this perimenopause for the last year or so! Yuck! I feel like my hot flashes come in go in monthly cycles, my sleep is awful and now trying to lose weight is a big challenge!! Hee Hee!! Please feel free to send me afriend request! We can share support and motivation!! Thanks! Have a Great Healthy Da!!

michmich68

I am so right there with you girls. I turn 45 next week. Night sweats, weight gain and now my cycle lengths are getting wacky. One month it's 26 days, the next month it's 22 days, then 26 again (which is normal for me), then 24 days. I know I'm perimeno and I do not like it one bit. I struggle so much with the same darn 3-4 lbs up and down. And I need to lose 20 lbs to begin with! I've easily gained probably 12-14 lbs. within this last year. Scary.

What are some of your symptoms? Are they similar?

BrendaMay70

I will be 43 in May. My doctor says I am "too young" to be perimenopausal but I know my body. The night sweats are the worst and they are more frequent these days. I did have a different doctor who did rule out some possible medical conditions and nothing showed up on the tests.
It is definately harder for me to take weight off and so much easier to put it back on.
My hubby doesn't get it. First of all he is a man and second of all he is 11 years younger. I do have some support with the women I work with. Some of which have been in my boat at one time.

LCDTX70

What a relief to find this thread and realize so many of you are experiencing the same thing that I am! I am 42 and constantly losing and gaining the same 5 lbs. every few weeks and it is so frustrating! I've started tracking my workouts and food logs in detail to ultimately take to my doctor to show them proof that I am doing what I need to, and still not losing weight.

Has anyone found or tried anything that HELPS with this problem? I ordered two books last week and hope to start researching on my own since doctors are not very helpful...they just shrug and smile. I swear if this were a problem that MEN had, it would have already been resolved by now! Ha!

Mimiyvonnesmith

Hi It has been a challenge for me because of my premenopausal state however with determination and the help of this wonderful program I have hope!. I only joined a week ago but I am enthusiatic. I have changed my eating habits, drinking alot more water and I am walking as an exercise option at this point. I am also taking a herbal supplemen that is helping with my hot flashes. I have more energy and a better attitude. I am on the road to a new me ! My goal is to loose between 20-30lbs and keep it off! So yes initially is may seem like a merry-go-round with the weight gain but I do believe with the proper diet and some form of exercise we will be successful, also it does not hurt to have a positive attitude! i know my daughters appreciate that! :laugh:

MissStick

And I read a card the other day..."Hot flashes are just your inner child playing with matches." HA HA HA!!!

Love it!

barbhale

Suziblues
Did you say your calorie count a day is 1200? that's what mine is and I weigh 140 did I read this right

I'm supposed to stay under 1,400/day, but this site has me at about 1,250/day. Does that seem low for someone trying to be more active?

That 1200-1250 calorie recommendation is bull. Due to my high level of frustration with my lack of consistent progress, I've done a lot of research on metabolism, nutrition, exercise, etc. I have ended up calculated my Basal Metabolic Rate (BMR) which is the minimum calories that your body needs to survive. Mine is about 1450 calories per day, yet MFP recommended that I eat 1200/day. I did this for a few months until I realized I was making no progress and started my own research. I was starving myself at MFPs suggestion. There are online calculators which are good for getting a general idea of your BMR, but the most accurate number will come from an equation that includes your amount of Lean Muscle Mass which you can obtain from a body fat measurement. (I had it done through my gym.)

Kathryn41057

It is sooooooo nice to find other girls like me. I'm 56, and have been perimenipausal (?) for @ 18mos. It AIN"T fun. Altho my
"Sweats" are not as bad as others, I still feel the heat coming from the inside out. I have found it hard to lose this weight. What use to be fairly easy is now like pulling teeth. It seems that any time I look sideways at something, it lands on my hips or a**... I have been keeping my scale under a night table so I don't have to look at it. I aim for 1600 cal a day. Most days it's not a problem, but other days I might go over a bit. As far as my exercise, I walk 3 Days a week for approx 45 mins. I know that I should do some weight training, but haven't quite got that far yet. I keep telling myself that "I am a work in progress" I know that we want to lose as quickly as possible, but, that's not going to happen. At least for me anyway. I will take any weight losses that I get. If it takes me 18 mos to lose 30 lbs., so be it... Please excuse my rant....

Reneewallace76

I am perimenopausal at a young age of 38 due to the IUD and having it removed. Its been such a strange ride with weight gain and calorie counting. Ive seen a nutritionist and my PCP and after setting my calorie goal at 1500 and seeing a steady gain..we up'd it to 2000 cals n at least I stopped gaining. I workout alot.. I LOVE WALK AWAY THE POUNDS. You csn pop it in n go no excuses and its fun. Theres lots of different walks..try the walk 30 burn 30 and the walk to the HIITS.its high interval training n so much fun!! Dont worry it INC weight training. So yea all of this n im still not losing. Hohum

salcam001

I'm on day 24 of MFP and haven't lost a pound. It's so frustrating - I'm guessing it must be perimenopause? I know I'm in it - my periods are crazy and I'm 49, so it makes sense timewise. I'm watching my calories like a hawk - 1200 is my MFP recommended allotment and walking 30 mins 3 times a week (when possible). Grrrrrrr. I am taking a Women's multi most days (not all, if I hit all my nutrition through food), and drinking 6 -ish cups of water. Any suggestions to kick this stubborn weight off? Also - working single mom, so....yeah...no time whatsoever to go to the gym (I wish I could, I truly do).

1crvygrl

I'm 51 and perimenopausal. I don't have bad hot flashes, they're manageable ,but I have irregular periods, lack of energy and I apparently lack motivation. Losing weight has been a struggle for the past 10 years or so but almost impossible it seems the last couple of years. Last Nov I restarted and I lost 10 pounds up through the New Year and then nothing... then slowly started putting it all back on and now I gain and lose the same 5 or so pounds. I admit I'm lacking the motivation at the moment, but I hope the regain it SOON. I HATE tracking calories! Too time consuming.

SexySeminole

There is light at the end of the tunnel and its not a train!!

Within a 2 year period I went to several doctors, nutritionists, and personal trainers. No matter how hard I worked, how much I dieted and exercised with 0 weight loss and no one could give me an answer. Everyone kept saying I was too young to be perimenopausal at 35-37yo
Finally I happened on a local weight loss doctor on a whim and wouldn't you know he had all the answers, specialized in menopause, and they have been working!!! In the past just a 3 mile walk and healthy diet kept me at a size 6 then I ballooned to a size 12 in two years. He did tons of detailed lab work and had the physical proof it was hormonal!!!

He put me on a low dose birth control which helped shut down mass estrogen production.
OTC Progesterone cream twice daily
Cellucore Fat burners non stimulant*
Caloric intake of 1400-1500 daily
One cheat meal a week
Reduced alcohol intake to twice a week (no red wine, it inflames the hot flashes)
2-3 mile run walk on the treadmill 3-5 days a week
3 mile dog walk after dark (bc I am HOT all the time) plus tv sucks
Benadryl at night helps me fall asleep and stay asleep with out feeling groggy
Cut out coffee and dairy (occasionally i cheat and have a small cup of coffee during mid day slump)
Pamprin multi symptom several days a week
Watch out for sodium
Get off Facebook its sucking the life out of you!
Fitbit bracelet
Tons of water

Also, I went to the gyno and found out I had fibroids the size of 3 small pears!!! (fibroids store estrogen, estrogen stores fat. I plan on having the fibroids removed in several months) The fibroids are causing me so much pain, water retention, and horrendous periods.

I was at this for 2 months and there were NO results, I was so frustrated I would find myself crying on the treadmill, how pathetic is that?! Then I stopped weighing myself due to frustration and waited two weeks....I had lost 6 lbs!! Now the weight is just coming off, I have energy, my skin looks better, I look more youthful, I want to have sex again, i don't feel like a hormonal psycho when I wake up in the morning, the brain fog has subsided, no more searching for words and feeling like a moron.

Through research I have found that more exercise is the key to the weight loss now. Its hard getting off the couch and moving but once you get it going it works. Body in motion stays in motion.

Good luck ladies!!!

*I chose to put myself on fat burners to help reduce the cellulite

catbyrd

I feel your pain. I am 47 and started being premenopausal when I was in my early 40s. Lucky for me I don't have the sweats, (knock on wood) but I am finding it harder to loose weight and when I do it is slower. Here's to being healthier though and glad to know that it is not just me

habeeba300

i am also perimenopausal but it has not stopped me