Menopause and weight loss

Also, you may want to open your diary to get more help.

Well, I'll be 49 in July and I'm perimenopausal and I can tell you you're not crazy. It actually is more difficult to get weight off and keep it off. I've noticed all sorts of changes in my body as I've gotten older and how much harder it is to stay in shape.

I will say that one thing that helps is to add strength training. As you age you lose muscle mass, which can be problematic because having more lean muscle helps to burn more calories. So by adding strength training you can add lean muscle and help out your overall metabolism. I also have noticed through personal experience that I have to be much much cleaner and stricter with my eating. By cutting out processed foods you'll make it easier for your body to maintain consistency with how it uses fuel. Increasing protein intake also helps to maintain the lean muscle mass, which, again, helps the metabolism.

I also suggest cutting back on caffeine. As you age caffeine impacts hormones negatively and makes everything just more all over the place. Caffeine can also increase your level of cortisol, the stress hormone, which can make your body hold onto fat.

Anyway, just some information from my own personal experience. Hope it helps. I feel like my body is a science experiment sometimes.

dianediaz wrote: »

Well, I'll be 49 in July and I'm perimenopausal and I can tell you you're not crazy. It actually is more difficult to get weight off and keep it off. I've noticed all sorts of changes in my body as I've gotten older and how much harder it is to stay in shape.

I will say that one thing that helps is to add strength training. As you age you lose muscle mass, which can be problematic because having more lean muscle helps to burn more calories. So by adding strength training you can add lean muscle and help out your overall metabolism. I also have noticed through personal experience that I have to be much much cleaner and stricter with my eating. By cutting out processed foods you'll make it easier for your body to maintain consistency with how it uses fuel. Increasing protein intake also helps to maintain the lean muscle mass, which, again, helps the metabolism.

I also suggest cutting back on caffeine. As you age caffeine impacts hormones negatively and makes everything just more all over the place. Caffeine can also increase your level of cortisol, the stress hormone, which can make your body hold onto fat.

Anyway, just some information from my own personal experience. Hope it helps. I feel like my body is a science experiment sometimes.

Excellent tips! "science experiment" I feel this way as well. I started strength training 2 weeks ago. I'm so happy I did

mskurski wrote: »

By strength training, are we speaking lifting weights?

For me, yes

Yeah, weight control is definitely harder for me at this point. I easily controlled my weight for the first 40 years (m/l) of my life. I'm sure it's partly lifestyle, but that wouldn't explain it all. And OMG the water weight fluctuations!! It makes it very hard to even tell when/if I'm losing fat.

I agree that strength training is important (it doesn't have to be weights, but it needs to be something) to prevent losing muscle and bone density. Aerobic exercise is also important as well as flexibility and balance. It doesn't have to hours a day, but it should be a few hours each week.

But, it is what it is. I have to work harder at it now, so I do.

I am 64 and have always been small 5'3" and around 120 lbs as a young adult, but as a mature woman it is a constant struggle. Last year I found myself at 145. I lost 15 lbs for my daughters wedding in July. The loss was over an 8 month period. I did it using MFP, weights, walking, swimming and a little yoga. I only put in 30 min per day about 5 days per week and it worked for me, but seemed very slow compared to the way my body used to be. I have now gained 7 back, but am back on track. Weight loss at this stage is certainly a marathon, not a sprint. Speaking of that, I used to be a runner, but now can only walk due to hip and knee aches and pains. I don't like what my body is becoming, but I keep telling myself to consider the alternative of not being here.

earlnabby wrote: »

but I am not as hungry and I haven't been getting the cravings I used to get since I am not getting the hormone cycles any more.

This is a great observation--being past the mood swings of TOM and the water weight gain associated, helps make it all seem smoother going, even if a little slow.

I'm two years into menopause (age 50) and I'm really not finding my weightless any different now. I agree with the above poster who said not experiencing PMS and cravings is very helpful.

You had asked about increasing your metabolism. Try weight lifting to build muscle mass (preserve muscle mass and bone). Also, I noticed in your food diary, you have entries for generic homemade items. Are these your tried and true recipes? If not, the calorie counts may not be accurate.

I've been working on the same two pounds for three weeks. I take in about 1100-1300 (usually on the lower end) calories a day AND I exercise. Sometimes I exercise twice a day. This morning, I'm up a pound. From where? I dunno.

If I could lose a pound a week, I would jump for joy.

If there is a secret to losing faster, I don't know it.

Take advantage of the pound-a-week thing while it lasts.

mskurski wrote: »

It took me a week to get 1 pound off. There was a time, 9 yrs ago to be exact, I lost 65 lbs in 4 months w/out a lot of effort. Now I am staying w/in my diet, i excercise everyday and drink tons of water... But yet it takes a week to loose 1 lb?

A healthy, sustainable loss is .5 lb. per week for every 25 lbs. you're overweight.

Have you read the Sexypants post? So much good "how-to" info: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

PS. MFP has a Near- or Post-Menopausal group: http://community.myfitnesspal.com/en/group/506-near-or-post-menopausal-group