Menopause & weight gain

Honestly - and speaking as a woman who lost weight in menopause myself - I think the issue isn't so much menopause per se, as it is the totality of changes in our lifestyles as we age. (Yes, menopause can have unpleasant side effects that may increase some of those unhelpful changes.)

We're each individuals, so all of the things I mention as general trends may not apply to you. But they're things to consider. Better yet, there are ways we can counter those trends, whereas menopause is just an irreversible fact, right? (Some women can take HRT. I can't, due to my cancer history.)

As background, I'd point out that a mere 100 calories daily (on average) above our calorie needs will theoretically add 10 pounds in a year. That's a nearly unnoticeable increase in food, decrease in activity, or combination of both.

On the eating side, 100 calories can be an extra daily dollop of mayo or creamy salad dressing, a cookie or small chocolate bar, or even some single weekly thing like an indulgent meal or even some fried app or dessert. It's super easy to eat that small bit extra, and see the weight creep on.

Similar things can happen on the activity side of the equation. I don't know about you, but my lifestyle at 20 included a more physical job, a higher likelihood of active social pursuits (outdoor games or dancing rather than dinner parties or theater outings), probably more walking and biking for transportation (either because I didn't have a car, or because I wanted to save gas money). As I got into my 20s, I was heavy into DIY projects to make a nice home, and some people are busy chasing toddlers. I (or my husband) did a lot of home chores that I'd now hire services to do, or use machines to do with less effort. And so forth. That kind of stuff adds up.

Part of the context for many women is muscle mass. Unless we do something regularly to challenge our muscle mass, we lose muscle as we age. A pound of muscle does burn a tiny number of calories more daily than a pound of fat, but that metabolic effect is small. I think the more important part is that as we have less muscle, any movement - daily life or exercise - becomes less easy and less fun, so we tend to gradually do less of it. That can become a sloooow down-spiral of less muscle challenge, more deconditioning, leading to less activity, causing more muscle loss, and so on. (Strength training when I was young was frowned on for women, but you're probably younger than I am so maybe had different experience.)

On top of that, it's statistically commoner as we age to eat less protein, and/or to concentrate it in one or maybe two meals a day. Often, that's extra-true for women who are dieting, who maybe focus on salads and veggies, minimizing the protein sources. As we age, we metabolize protein less efficiently, so there's more need to get an ample amount, and to spread it through the day.

Like I said, the good thing is that all of these can be countered:

1. We can strength train in some way to keep and even improve muscle mass
2. We can assess and improve our eating routines to ensure we're getting overall good nutrition at calories appropriate for our current goals, including getting enough protein
3. We can increase activity, both daily life stuff and exercise

There are threads here that can help with those things, such as:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Like I said, we can't change menopause, except maybe via HRT. Menopause can have some negative symptoms, worse for some women than others. I'm talking about things like primary fatigue, secondary fatigue from sleep issues, hot flashes that interrupt sleep, and more. It's also common for women to develop hypothyroidism as we age, which slightly depresses calorie needs. (There's an easy blood test for that, and treatment can get a person back to normal calorie requirements in that respect. I'm severely hypothyroid, properly medicated, myself.)

IME, a lot can be achieved by working on these things. One thing that concerns me about threads that focus on menopause is that I've seen "it's so hard now" become a sort of bonding experience among some groups of women. That kind of bonding can make it a more comfortable environment to think failure is inevitable, so we might as well go an easier route, or even give up the effort. Menopause can be part of the situation, but the effects can be countered, with commitment and intention.

My personal experience was that once I committed and buckled down to it, improvement in both fitness and body weight were not as difficult as I'd imagined, let alone impossible. Before menopause, I was overweight to obese, and in very poor physical condition. I've been at a healthy weight for 8 years now, and reasonably fit for even longer, all of which happened post-menopause. YMMV.

Apologies for the stupid-long essay. As you can see, this is something I feel pretty passionate about, that we shouldn't give up on ourselves as post-menopausal women.

Best wishes: I think the results are worth the effort!

carolinelanewa wrote: »

My own thoughts as everyone is different. I think protein, strength training, keep processed food to a minimal, track cals. And most important being patient. We dont move as much as once did. We dont need as many cals. Im now 60. 1200 cals a day to lose weight. Have to be creative so im not hungry, stick to my 1200 cals, but still hit my 100g of protein a day.

When i was 54 i started working with a PT 4 times a week. Everything that went in my mouth went into my FP. I didnt drink. No junk food or sugars. Ate 1500 cals a day. I did this for 2 years and lost 10kg. I am the slowest loser. Lol

In amongst this i trained for a triathlon for 6 months. Did my PT sessions, swam 3 times a week, cycled 100kms a week, and ran twice a week. Lost no weight in that time. Day after i did my triathlon my PT said thats it. Youve done your triathlon. Your over training and your cortisol will be through the roof that is why your not losing weight. Went back to doing just PT sessions.

I dont think there is a right or wrong way. But be kind to yourself. Be patient. And throw the scales out. They are soul destroying. Go by how your clothes are fitting. And track your cals. It will come off but probably not as fast as we all would like.

You’re right - everyone is different.

At 50 and in full blown peri I need MORE calories now than I ever have done. I am petite, 5’3, and lose weight on 2000 cals.

That is largely due to my sport and it is possible that I’m an outlier. But not everyone needs fewer calories as they get older, I track my calories and I weigh myself every few week or so to ensure I can compete in my chosen weight class.

Oh and I eat sugar, drink a bit of alcohol and Whilst not a fan of most processed foods, I love chocolate and my home made cakes.

We are all different - but the common theme here is accurate tracking of calories and working with our own bodies.

@AnnPT77 tbats a great post. I wish they could sticky that one, or enshrine it some way.

@HoneyBadger302 I’ve been following your other posts with great sympathy and am glad to hear you’re seeing light at the end of the tunnel. But a crash? Omg! I’ve still got mild tenderness from a freaking bike crash four months ago. I can’t imagine a crash on that beast!

I started MFP post-menopausal. I was exactly the woman Ann described. Slowed down to nothing. Didn’t have to run around cleaning the house 24/7 or running errands when the kids flew the nest. I quit my job. More “me” time reading on the sofa meant more candy, cookies, sodas within reach while I read.

Aaaaah. Life should have been good, right?

All the walks I took, the gentle yoga, why oh why wasn’t I losing weight? I was tired, hurt all the time. I was depressed. Bored. Po’po’pitiful me.

Then one day I had an epiphany. There was more to life than this. Maybe being overweight was- as my doctor tried and tried to tell me- the source of my problems. Every single time I went she gave me the same two-page printout of an Elimination Diet.

It never sank in. In fact, the only place it sank to was the floorboard of my car til I bothered to wad it up and toss it.

This time I actually read the handout and thought, OK, I can at least try.

What I found was, it was actually a relief to back off the endless sugar and carbs. That was the last thing I expected.

I enjoyed eating better, and enjoyed actually “chewing” on what went in my mouth.

One thing led to another led to a dietician visit led to her suggesting MFP led to smaller successes led to bigger successes. Pain diminished. I found I enjoyed (!!!!!!!!!!!) exercising. Weight fell off.

It wasn’t menopause at all. It was me, letting my life-clock wind down.

I now look at the people around me, of similar age. Some are having terrible time moving, on canes, acting old, living old.

But some are out there walking, laughing, talking, waving as we pass, acting young, living younger.

I don’t want to be a “Twilight of My Years” person. I want to be on the “Living My Best Life” side of the divide, and divide it is as you get older.

I’m F69 and 20 years post menopause. Exercise, MFP and constant vigilance have been my go to’s. I am 5’2” and 133. My range is 127-134. I haven’t found an easy way to keep weight off once I started working decades ago- it’s always been hard.

Menopause didn’t change much, except to give me a little more belly fat. I do CrossFit 5 days a week- which is body weight, heavy weights, and cardio. I look trim and fit and people say I’m lucky because I have good genes. BS! It’s constant work, but oh so worth it. I’m not on HRT and have worked out my whole life. I’d love to lay on the sofa with a good book and some chocolate, but have enough trouble maintaining as it is.

It just has to be a lifestyle choice and takes practice. I’ve been on and off MFP for a decade. When I start slipping with the calories, back I go to logging. And to eat healthily, the junk food needs to get cut. But it always seems to slip back in, sooner or later. For me, that’s life.