Grrrrr...Any menopausal weight loss advice?
janeite1990
Posts: 671 Member
I haven't logged here in a while. Got a new Fitbit, and I've logged off and on there. Logging food on FB today, I realize I've definitely been over-estimating my intake.
BUT
I've also gone from zero to near-daily exercise for the last six weeks. I do 45 minutes a day on elliptical, and twice a week I add weights and sometimes a second cardio session. I've cut out Cokes (was drinking 1-2 most days) and beer (maybe 4-5 a week). I have lost a grand total of .5 pounds. My overage isn't huge, and I'll correct that part, but golly, shouldn't 250 calories burned minimum and a reduction of 120-200, help over the course of 6 weeks. Although I was over on calories, I know it's significantly less than it had been because I've also cut out most sweets.
Are we just destined to struggle after age 50?
BUT
I've also gone from zero to near-daily exercise for the last six weeks. I do 45 minutes a day on elliptical, and twice a week I add weights and sometimes a second cardio session. I've cut out Cokes (was drinking 1-2 most days) and beer (maybe 4-5 a week). I have lost a grand total of .5 pounds. My overage isn't huge, and I'll correct that part, but golly, shouldn't 250 calories burned minimum and a reduction of 120-200, help over the course of 6 weeks. Although I was over on calories, I know it's significantly less than it had been because I've also cut out most sweets.
Are we just destined to struggle after age 50?
4
Replies
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I am also struggling with the age weight thing just don’t know where to start1
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At least we aren’t alone!0
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I last lost weight when I was 50, pre-menopause. I lost 2 pounds/month, over the course of 20 months, by logging everything and exercising regularly. I kept most of it off, but a month after my last period I put on 4 pounds in a week. Still managed to maintain all but 10 pounds of the weight loss until age 58, when I badly damaged an ankle that led to surgery and all manner of foot problems. It was SO much easier to gain all that weight back - it took me 30 months to gain back what had taken me 30 years to put on previously.
That said, I've been back at the weight loss gain for the past 2 months - and have lost 7 pounds the exact same way. Calories in/calories out. It sounds to me like you may have to be a bit tougher on yourself about the calories. Sorry to be the bearer of bad news - but the good news is that it IS possible post-menopause.4 -
I feel your pain ladies, I went through early menopause at 41, now 45 and 2 stone heavier! I run, I go to the gym but it just won't shift. Time to really look at the calories going in2
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That said, I've been back at the weight loss gain for the past 2 months - and have lost 7 pounds the exact same way. Calories in/calories out. It sounds to me like you may have to be a bit tougher on yourself about the calories. Sorry to be the bearer of bad news - but the good news is that it IS possible post-menopause.[/quote]
This helps! Thanks!2 -
janeite1990 wrote: »I haven't logged here in a while. Got a new Fitbit, and I've logged off and on there. Logging food on FB today, I realize I've definitely been over-estimating my intake.
BUT
I've also gone from zero to near-daily exercise for the last six weeks. I do 45 minutes a day on elliptical, and twice a week I add weights and sometimes a second cardio session. I've cut out Cokes (was drinking 1-2 most days) and beer (maybe 4-5 a week). I have lost a grand total of .5 pounds. My overage isn't huge, and I'll correct that part, but golly, shouldn't 250 calories burned minimum and a reduction of 120-200, help over the course of 6 weeks. Although I was over on calories, I know it's significantly less than it had been because I've also cut out most sweets.
Are we just destined to struggle after age 50?
Had to erase and re reply as I misread your numbers.
It is really easy to eat more than you think when you aren't weighing portions and logging. Increased exercise can lead to subtle increased hunger. And portion creep is common - you think you are eating the same amount but your portions are getting just a little bigger.
Log accurately and consistently for 4-6 weeks. I'll bet it shines a light on where calories are sneaking in and slowing you down.
Weight loss can be harder as we get older simply because we are often more stressed, sleeping less, and less active throughout the day, so we burn less calories and mindlessly comfort eat. Keep up the activity and get that food log working for you, and KNOW you can do it, you just might have to be a little more patient. Good luck!9 -
Hi guys! I'm 52 at my highest weight ever! I need a buddy or two.😉😉3
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janeite1990 wrote: »shouldn't 250 calories burned minimum and a reduction of 120-200, help over the course of 6 weeks. Although I was over on calories, I know it's significantly less than it had been because I've also cut out most sweets.
Are we just destined to struggle after age 50?
Assuming that 1 lb is approx. 3500 calories, if your deficit each day is 250 calories, you could lose 1 lb in 14 days (2 weeks).
Enter your information into MFP.
Select sedentary as your activity level.
Choose how much you want to lose each week (i.e. 1 lb/week).
MFP will give you an amount of calories to eat.
Weigh everything you eat to ensure you're logging correctly.
Log your food.
Eat the amount of calories MFP gave you.
If you're exercising, pick a low/light/slow option when you log it, and eat only half of your exercise calories back.
I've been perimenopausal since my early 40s and put on weight. For a brief period of time, I thought that was that. But then, when I turned 48, I decided to make a change and lost 25 kg over the next 8 months.
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I'm not menopausal but I have gone through manopause, so I hope that counts. So, here goes:
Using personal experience with WeightWatchers as an example, keep in mind that the difference in calories between somebody in 'loss mode' and somebody in 'maintenance mode' is 150-250 per day (+/- since these are rough conversions from points to calories). My point being that being off by 200 calories per day consistently is most definitely enough to stall your weight loss.5 -
I'm in the same boat. Lots of good advice thank you!
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I lost a total of 106 pounds. I lost around 18 pounds in my 50's but lost the rest from 59 to 61. I still have the odd hot flash so I guess although it's late for it I'm still menopausal. So it can be done. The first year I lost the most but the last 20 pounds took a year! So if you're close to goal weight it is much harder to lose because the deficit is smaller. I guess basically I just wanted to say it can be done and don't lose hope. Take your time and be consistent. You'll get there.2
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I'm rowing in the same boat. Two weeks in and keep fluctuating the same two pounds. I am doing light strength training (can't do what I used to - I have glaucoma so higher reps/lower weights). It can't all be muscle. I'm feeling 'squishy' in my middle though and pants seem to come up over easier. Are you experiencing that at all?
I'm doing 16:8 intermittent fasting but might have to quit because I'm getting very hungry in the mornings, I start work early and work in IT and need my brain to work. It will be tough to spread calories even longer.1 -
Put your stats into MFP, determine your calorie deficit for 1 lb per week unless you have 75+ to lose, then log accurately and consistently. I lost 150 lbs at age 59 by doing this. I highly recommend walking and strength training also. Then quit telling yourself that "it's harder" because of your age. It doesn't matter, you can still do it. "Older" women have the life experience to make a decision and stick with it through the hard times.
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Awww, thanks @Rocknut53
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I am 59 and loosing weight happens when I’m accurate about my food intake. It’s surprising how easy those calories add up! That being said- I’ve tried carb cycling in the past and it helps boost your metabolism. Look for the book: Choose to Loose by Chris Powell4
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I’ve lost 41 pounds at age 62 (173-132) by logging my calories every single day since January and staying within my daily goal. I wear a Fitbit and eat back all my calories from that, I’m set at 1/2 pound a week and am still losing.6
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I am officially through menopause and have 35-40 pounds to show for it. Rock solid healthy weight before that, including after pregnancy (one of which was twins). It’s a head game settling for a half pound a week when I could formerly pass on a doughnut and get into the slinky dress. I have come to accept the half pound a week, forgo the slinky dress (for now) and stick with it until the weight gets to something I can live with. Menopause can be a game-changer.5
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Put your stats into MFP, determine your calorie deficit for 1 lb per week unless you have 75+ to lose, then log accurately and consistently. I lost 150 lbs at age 59 by doing this. I highly recommend walking and strength training also. Then quit telling yourself that "it's harder" because of your age. It doesn't matter, you can still do it. "Older" women have the life experience to make a decision and stick with it through the hard times.
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hhorst, I have twins, too! I had them at 40. 50 and menopause just feels different. I'm starting to log again, so thanks to you guys who recommended that. I am doing weight training, but just 2-3 times a week because those are the only times I can. I'm set for 1/2 pound a week, and my goal is to lose 10: 130 down to 120, 5'3".
I do feel being older has a few advantages, mostly that I'm more disciplined and better at managing my time so I can fit in exercise. Yes blewbell, I get the squishies, too, before a weight loss shows on the scale. I'm not scale obsessed, but I haven't seen much other change, maybe a tiny bit tighter.
Like I said above, I feel better overall, and that's something positive. I appreciate those of you who said you did it and it can be done!2 -
I hear ya! I've been through menopause and I'm rapidly approaching 60! The good news is you can still lose weight and staying fit in your 50's, 60's and beyond! But it definitely takes more CONSISTENCY and a bit of a different approach from when I was a young kid in my 40's
I was the queen of the cardio bunnies back in the day! And that's all I needed to look and feel good. Then BAM, the 50's hit and everything shifted, things got soft and jiggly and let's not even talk about the mid-section! 
No amount of cardio bunny-ing or 'dieting' would help. Oh sure I'd lose a few, then gain a few, and still looked soft and squishy. It took re-educating myself about fitness (which I was pretty sure I knew all about lol) to start making the changes I needed. WEIGHTS ladies, strength training, body weight exercises!!! And did I mention weights! Lift weights that challenge you. As we age we lose muscle mass. And aint' nobody losing muscle mass as fast as a hot flashing pre-menopause woman. Building muscle will help boost that metabolism. Eat well, watch your portions, track your calories, lift some weights and stay consistent and you will see changes. Feel free to send a friend request ladies. 6 -
lizziebeth1028 wrote: »I hear ya! I've been through menopause and I'm rapidly approaching 60! The good news is you can still lose weight and staying fit in your 50's, 60's and beyond! But it definitely takes more CONSISTENCY and a bit of a different approach from when I was a young kid in my 40's I was the queen of the cardio bunnies back in the day! And that's all I needed to look and feel good. Then BAM, the 50's hit and everything shifted, things got soft and jiggly and let's not even talk about the mid-section! No amount of cardio bunny-ing or 'dieting' would help. Oh sure I'd lose a few, then gain a few, and still looked soft and squishy. It took re-educating myself about fitness (which I was pretty sure I knew all about lol) to start making the changes I needed. WEIGHTS ladies, strength training, body weight exercises!!! And did I mention weights! Lift weights that challenge you. As we age we lose muscle mass. And aint' nobody losing muscle mass as fast as a hot flashing pre-menopause woman. Building muscle will help boost that metabolism. Eat well, watch your portions, track your calories, lift some weights and stay consistent and you will see changes. Feel free to send a friend request ladies.
RIGHT ON!!!! 👍👍👍
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Update: I started logging again and it has helped a ton! Ok, not a ton, but it has helped 2.5 pounds, so yes, working. Thanks for all the feedback guys! I'm increasing fruits and veggies and cutting more junk out. I'm not logging super precisely, but it has been enough to make me more aware of how many calories I need and how many I'm eating.5
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I lost 40 lbs right around the time I turned 50. Have kept 35 of it off for 3 years. I started lifting heavy weights. Hired a trainer to make sure my form was right. I now use lifting more in a class atmosphere - because that's what I enjoy and the budget allows. I do very little cardio by itself - but incorporate it into the weight sessions.
I also switched from straight calorie counting to tracking the macros - proteins, carbs, fats. I found that by changing that around, my body changed. I didn't necessarily lose weight, but lost size.1 -
janeite1990 wrote: »
Are we just destined to struggle after age 50?
Nope. I find weight loss much easier post-menopause (just turned 62 and last period was 10 years ago). My weight doesn't fluctuate as much, the lack of hormone swings keeps my brain on a more even keel, I don't have nearly as many food cravings, and I don't have any more cramps so there are no more days where it is uncomfortable to exercise.
Menopause DOES change how fat is distributed but it doesn't have nearly as much effect on calorie burns as people think.
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MTciesielski wrote: »I lost 40 lbs right around the time I turned 50. Have kept 35 of it off for 3 years. I started lifting heavy weights. Hired a trainer to make sure my form was right. I now use lifting more in a class atmosphere - because that's what I enjoy and the budget allows. I do very little cardio by itself - but incorporate it into the weight sessions.
I also switched from straight calorie counting to tracking the macros - proteins, carbs, fats. I found that by changing that around, my body changed. I didn't necessarily lose weight, but lost size.
Macros and hitting the weights are key!! Although I am a runner and won't give up my 3 day a week runs. I just alternate that with the weight days! The scale may not be moving much for me but the tape measure is and my body is changing in a good way. I had a rough year with 3 surgeries in 3 months, the second of which was an emergency colostomy and then followed by a colostomy reversal. I have been through hell and back. My abdomen will probably forever be distorted but I am seeing it improve in appearance with continued, albeit slow, weight loss.1 -
I went through menopause last year; within that time I lost 100+lbs. I still have about 10-15 to go & these last 10-15 are moving like molasses in the winter time. I’ve been losing/gaining the same 1-3lbs since around July. I do HITT cardio, weight lift, & walk 4-5 days a week, I measure my portions, try to keep my “free” days down to once a week & most days, I stay under my calorie goal. Today I weighed myself & I lost a lb doing the exact same thing I had done the week before & gained a pound. I do notice that even though the scale doesn’t always move, I am noticing some body changes, especially since I started doing weights. So I try not to get frustrated, try to keep telling myself I’m doing the right things & eventually it will show up on the scale, & that the last few pounds are always the hardest. But it is frustrating & I can’t help but think that menopause has thrown a monkey wrench in my success.0
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janeite1990 wrote: »Update: I started logging again and it has helped a ton! Ok, not a ton, but it has helped 2.5 pounds, so yes, working. Thanks for all the feedback guys! I'm increasing fruits and veggies and cutting more junk out. I'm not logging super precisely, but it has been enough to make me more aware of how many calories I need and how many I'm eating.
I've started logging again too because I want to drop a few kg to be able to run and cycle a bit easier.
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It has been very encouraging reading all the positive posts regarding weight loss through the menopause. I am 59 and still get hot flashes and suffer really bad with anxiety and tension. I need to lose 21lb. My weight is the heaviest it has ever been and my clothes are a very snug fit. I love swimming and regularly swim in the sea, I go for coastal and woodland walks and do exercise DVD's at home but I need to get back to monitoring my calorie intake. I have tried for 12 months to lose my weight but have never stuck to it. This time I mean business - My determination is high. I have booked a holiday in Antigua for April 2019 to celebrate my 60th Birthday and I want to look FAB. I know with all the encouragement and support on MFP we can all achieve our goals together. Feeling better already. Thanks for reading my post 😘5
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I'm struggling with this at the moment, just turned 50 and at my heaviest ever weight, feeling encouraged after reading your stories!! x1
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