Post-Menopause and Weight loss

There is absolutely no reason why being menopausal should make weight loss any different than any other time in life. The problem is usually losing lean muscle mass so the key is to be active and not let that happen. It's more of an old wives tale to explain the middle age spread than it is based in fact. As we age we do less, eat more, gain weight and lose muscle. Reverse all of those and you'll be fine.

This. 49 years young here.

There is absolutely no reason why being menopausal should make weight loss any different than any other time in life. The problem is usually losing lean muscle mass so the key is to be active and not let that happen. It's more of an old wives tale to explain the middle age spread than it is based in fact. As we age we do less, eat more, gain weight and lose muscle. Reverse all of those and you'll be fine.

I eat less and workout harder now, in my 50's, than I did in my 20's to maintain the same weight.

One of my friends was trying to give me a hard time about wearing my BodyMedia Fit, saying I was thin and didn't need it. I replied that I did if I wanted to stay this way. A couple of months later she apologized--her doctor had taken her off of her BCP because he said she was in menopause, and she gained 10 pounds in a month. Changes in estrogen can certainly screw with your weight. Losing testosterone makes it harder for men to lose weight as well.

I would love to join your group

This is very interesting. 2 years post menapause and just started tracking today. I am not exercising at the moment and enjoy dancing and maybe zumba. I am going to try 30 mins a day three times a week !! feeling very inspired by all you ladies out there:happy: :happy:

I had to really think whether or not to respond here.
Women's bodies do change after and during menopause and it is harder to throw the weigh off. This does have to do with decreased estrogen and progesterone. BTW there are plenty of studies out of the Mayo clinic that show men's belly fat is caused by their decrease in estrogen as well(which if you ever took Bio 101 you would know they DO produce)
However, it can be done. Using the extra work required as an excuse isn't really going to fly because there are so many women in here who have gone that extra mile. Yes it will be slower . Yes there will up and down days. But the success stories are what keep you going. You may need to add in an extra cardio. You may need to watch what foods you eat not just caloric content. I am big advocate for increasing spinach and foods high in potassium as women run low on potassium statistically. But it can be done.
FR sent

Hi everyone! A newbie here and would love to join the group!

I am having such a hard time keeping the weight off with menopause, ugh! Looking for fun, optimistic women my age for friendship and chat!

Summer:flowerforyou:

You are the same as I am. No change in weight in 3 years. I am 52 and not hit full menopause yet. I know it's coming! I wish I could be as motivated as you are. Some of the posts that repsonded to yours are very inspirational. I would like to have any of you women friend me as extra support! I have a injury in my neck so has been tough since winter not being able to exercise that much. The recumbant bike is a good idea. So boring but perhaps I'll move it in front of the tv.

THANKS for sharing.

Hello Healthygreek,

I appreciate your advice. Your calorie count seems low for a 1 pound weight loss per week, but I know you also mentioned that you ate 1/2 of your workout calories back and it looks like you are very active. I am 48 years old and I am starting to have irregular menses and I have had a few hot flashes in the last month. Did you find that during the summer months you had a harder time loosing? I have increased my water intake from 50-60 ounces a day to 70-80 which seems to help when I am in an air conditioned building all day but if I am at home (no AC) I retain more water?! I know TMI but I am desperate and it seems like you have it down. I keep my calories around 1500 cals a day and I exercise 5 days a week for about 45-60 minutes each time. But I have actually gained 10 pounds in 5 months...if I eat just 500 more calories a day I will gain 1-2 lbs! I should mention that I am not perfect 100% of the time, but what I do now used to work in the past...Help!!!! :sad:

Hello, so glad for your success. How long did it take for you to lose the 19 lbs? Are you peri-menopausal like me? I am 48 and having a ****ens of a time losing weight, but after reading everyone's posts I am thinking I may be eating too many calories. It looks like 1500 calories may be too much for me now that I am approaching 50. Thanks for your advice!

Oh no! How many hours of exercise to actually lose then

Hello everyone!
I'm trying to get healthy and happy again after 6 years of not being able to truely workout (dermaotmyositis) and an emergency full-hysterectomy (cancer) which threw me into instant menopause. I've noticed a big difference in myself: I can actually work out now, but I can't stop eating and gaining weight. My self control is down to zero! I've never had this before and need help. I hope MFP can get mne back on the right path.

Hello Healthygreek,

I appreciate your advice. Your calorie count seems low for a 1 pound weight loss per week, but I know you also mentioned that you ate 1/2 of your workout calories back and it looks like you are very active. I am 48 years old and I am starting to have irregular menses and I have had a few hot flashes in the last month. Did you find that during the summer months you had a harder time loosing? I have increased my water intake from 50-60 ounces a day to 70-80 which seems to help when I am in an air conditioned building all day but if I am at home (no AC) I retain more water?! I know TMI but I am desperate and it seems like you have it down. I keep my calories around 1500 cals a day and I exercise 5 days a week for about 45-60 minutes each time. But I have actually gained 10 pounds in 5 months...if I eat just 500 more calories a day I will gain 1-2 lbs! I should mention that I am not perfect 100% of the time, but what I do now used to work in the past...Help!!!! :sad:

Im sorry I'm sorry it's taken me so long to reply. I mentioned that I eat 1/2 to ALL of my exercise calories back depending on my hunger cues-which have gotten extremely reliable at this point in my life.
I weigh (on a digital food scale) everything solid plus stuff like peanut butter and yogurt!
I measure all caloric liquids. At my weight (123) and exercise level, I need to make sure I'm eating enough-but not too much!
Today, for instance, I ate 1888 calories and burned 869. I'm feeling very satisfied at this point but if I get hungry later on, I might have some grapes or pistachio nuts.
During the time I had hot flashes, I found that exercise helped regulate my resting body temps and the flashes eased a bit. I also drank lots of cool water. I noticed at this time that too much alcohol (more than 1 glass of wine or 1 drink) would cause me to have a flash filled night with changing of night clothes involved and even sheets once or twice.
Now I can have 2 glasses of wine, lol!
If you are having trouble losing weight and are in fact gaining, you are eating more than you think.
Be sure to use a food scale at home for ALL solids! For me this has worked very well.
Exercise and lifting weights is very important as we age! It will keep you moving and keep your brain sharper as well as your memory. It really is true-that old saying "use it or lose it"!
Exercising also gives us shorties (5'2") and post menopausal women more calories if we love to eat!
Also it's more important than ever as we age to eat well-veggies, eggs, cheese, nuts, beans, fish, olive oil, fruit.
Don't forget to eat the treats you love everyday in a portion controlled way so you are living life to the fullest!
Eat everything you want within your calorie budget.
Now that I only have a couple of vanity pounds left to lose, it's very slow but that's ok!

Hi all, I am 50 and post-menopausal. I am back and would like to lose weight. Last year I put on weight rather quickly - it seemed the gain was not in proportion to my eating. ( I could be in denial ;-)) I ate "healthy", walked, hiked and yoga'd all summer and lost nothing! I felt better for the good food and exercise, so there is that. I know way too much about nutrition and diet - and that hasn't helped! In fact, at times I have felt more confused about what I should do/eat.

Today I took my measurements, weighed myself, and am working on a "keep it simple sweetheart" plan. Starting with what is working: I love yoga, walking, hiking, and my elliptical for exercise. I am lucky to live in a beautiful place with no shortage of gorgeous and challenging hikes. Those are exercises I know I can stick with. When I can get my belly out of the way, the yoga I practice incorporates lots of weight bearing and strengthening postures.

I take vitamins and supplements that I feel are right for me. I went and did blood work - a complete panel - I am concerned about my thyroid and inflammation (lovely genetics I have). I will get those results in a few weeks at my appointment.

So that leaves me with choosing a way of eating that is live-able and conducive to weight loss, planning for and controlling environmental factors (read: snacking husband and daughter who continue to enjoy foods that are my triggers - so the stuff is in the house), and building a support group.

As for the diet I am thinking whole foods, with a focus on lots of veggies, lean protein, and some fruit. I am up in the air about grains. I have an gluten and oat sensitivity and generally feel better when I avoid those. Sprouted grains seem easier on my system.

I would love to connect with others and hear what has or hasn't worked, and share support and feedback.

Lynn