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MyFitnessPal Community

Perimenopause & weight loss

shannam7

Hi all! I’m looking for an open dialogue with other women who are in perimenopause or have symptoms without being medically perimenopausal about weight loss, moods, hot flashes, etc….what works for you? What doesn’t work? How are you feeling? How can we support ea other?

Replies

jackkro

I’m so glad to see this thread! Because I feel awful😀
I’ve been on MFP for 8 years. My weight never changed for years then boom! I’ve gained 20 lbs. in the last 4 years.
It’s awful. I’m on HRT. Which helps but I’m also suffering from depression. Everything has kind of gone down the tank.
I’ve been going to the gym since May. Had a few starts and stops. But I do enjoy it. I need somebody to say “this is what you need to do”. For a workout for food. I live in a small town and it’s pretty hard.
Do I try low carb? High protein? I don’t eat a lot in general. I never have. Only about 1300 calories a day. And I gain. It’s frustrating. I just stay in the house.
Anyway. If anyone has any ideas, I’d be grateful! I need to raise my metabolism. Raise my mood. Taking anti depressants. But it’s not enough.
Thanks for sharing your stories!

HoneyBadger302

@jackkro re: HRT improvements - some of the things were quick resolutions (sleep; night sweats - although I still need the room pretty cool; ADHD; rage; "incontinence" - just leaks/drips when using/about to use the bathroom).
Other things have been a much more "slow burn" improvement. Energy is improving despite the time of the year, and I'm back to my workouts, but it's really obvious I've actually lost a fair bit of strength, so I'm sure that's not helping the weight! Muscle ups our metobolism, and it's clear my strength dropped a lot and very rapidly. Thankfully it is coming back at an expected pace, but there's a long ways to get back to where I was just a couple years ago.
Food wise - I personally prefer higher protein/lower carb, but I don't "avoid" carbs, I just keep them minimal. Have a feeling I should reduce dairy, I just haven't been willing to do so yet (mostly in the form of cheese). I go for "whole" foods, with limited ingredients as much as possible. If I'm comparing two similar items, I will go with the one with fewer and more basic ingredients. I find I feel better when I eat this way - I'm just struggling with the time to cook!!
Supplements: creatine; omega-3; collagen. Protein shake with extra creatine on days I lift. Trying a beef organ supplement - too early to say or notice any changes.
---
I can't pretend that the weight isn't extremely frustrating. I'm eating less/within my calories, keep upping my activity, but the scale is stubbornly staying in one place. I am not as consistent eating as I should be though, so only so much blame I can place on peri, but it is definitely a huge factor as historically what I'm doing would have me shedding pounds easily, even if it wasn't enough to reach my goal weight, I'd be feeling pretty good overall. Not the case now.
---
As for those workouts - start light and easy. Just 15 minutes - get up and do a 15 min YouTube, or some bodyweight exercises or just get outside for a walk.
At this stage in our lives we have so much going on in general, and now our very body is rebelling, and modern life doesn't allow us the luxury to just take a step back and deal with it.
I'm also finding that a redirection with my business venture is invigorating me a lot right now. While the previous direction was nice financially, it was no more fulfilling than my day job. So, I'm embracing what I originally wanted the business to be, which speaks to who I am, my why, and embracing all of me and my life, and that is rather energizing as well. Finances will be tight for a bit, but it feels very worth it, too.
Might be time to examine a few things on the life side of things as well, nothing wrong with taking your experience and shifting focus to the second half of things - life is far from over!

Mrscanmore

jackkro wrote: »

I’m so glad to see this thread! Because I feel awful😀
I’ve been on MFP for 8 years. My weight never changed for years then boom! I’ve gained 20 lbs. in the last 4 years.
It’s awful. I’m on HRT. Which helps but I’m also suffering from depression. Everything has kind of gone down the tank.
I’ve been going to the gym since May. Had a few starts and stops. But I do enjoy it. I need somebody to say “this is what you need to do”. For a workout for food. I live in a small town and it’s pretty hard.
Do I try low carb? High protein? I don’t eat a lot in general. I never have. Only about 1300 calories a day. And I gain. It’s frustrating. I just stay in the house.
Anyway. If anyone has any ideas, I’d be grateful! I need to raise my metabolism. Raise my mood. Taking anti depressants. But it’s not enough.
Thanks for sharing your stories!

I've been meeting with a dietician online. It's covered under my health plan. I feel like I've always ate fairly well, we rarely eat out, and I prepare a lot of things from scratch, but when I started tracking and watching, we realized that my protein and fiber were low. So now I'm aiming for 125 g of protein and 25 g of fiber a day. I'm feeling fuller and less tired.

SteadyStrong138

Isn't the clarity that tracking brings surprising? I hated the idea of tracking for years but when I started getting serious again about my weight, I finally knuckled down . So glad I did and now I realize anyone who is serious about their health has to track and its not just me. This is a necessary evil .

kgh1919

Check out Dr. Mindy Pelz. She has a few books and a paid support group, BUT most, if not all, of her info is free via Podcasts and YouTube videos, and there's a Facebook group, too.

AnnPT77

With any diet advocate, especially one who has influencer-style web presence, I'll always recommend checking out critiques (from others with relevant education and sound credentials) in addition to the content from the person recommended.

There absolutely is good information out there, but there are also some sources who are way out of line with the consensus of current good scientific research, including a few medical doctors or PhDs who wield those credentials out of proportion to their credibility in the realm they're marketing about. (Marketing itself can be a red flag, even if they're just using our eyeballs to reap advertising dollars.)

It's true that over long history, some iconoclasts - individuals who advocate against the consensus of their times - have been proven right. It's possible. But the much more common case has been iconoclasts who dropped into the mists of history because they were dead wrong, sometimes dangerously wrong. (Sure, the mainstream is wrong sometimes, too. This stuff is complicated.)

Right now, there seems to be a particularly large contingent of online sites/people using menopause as a marketing tool, and a fair share of them are pushing nonsense, and reaping financial rewards by doing so. Not all. But common.

I'm not personally critiquing any specific source here. All I'm saying is that it's good to be a smart consumer: Caveat emptor.

SteadyStrong138

@AnnPT77 - I couldn't agree more with your statement on the big online focus targeting the women who are in the peri/menopause phase. They are feeding on us like sharks because there are alot of us out there looking for the answer. So much bad information.
Bottom line that we should all remember. There is no magic pill, no unicorn dust, no super sonic shot or miracle cream.

There is HRT and for some the Bio-identicals (but don't get me started on those, been there ,done that.. it was a total scam and waste of lot of money) but at the end of the day its eating correctly, getting alot of the right exercises ( Lifting heavy and not killing ourselves with cardio) and finding ways to manage stress. Beyond that, we're in this phase like millions of women before us. This generation is definitely more vocal than previous about this phase and there is a big push to make it more relevant and spoken about openly. I think its good that we are making waves . But , the it does come with attention ( as mentioned above) we maybe didn't intend for , or need for that matter. I'm referring to to getting preyed upon by so called experts that just want to sell us something.

Case in point, I was following Maverick Willett (go ahead, google him) because he was entertaining and I thought he had some good information to share that I found helpful, not to mention , he's easy on the eyes. He has recently tarted a hormone program where he is getting people on Bio identicals. His fitness online coaching program is $2500. A one time, one hour phone call with him is pretty steep too (can't recall the number) but this is a good example of someone who , while he has spent the greater part of his life in the gym and health industry, and obvioulsy knows his way around the gym , he lost me when he began selling himself as an expert in women's hormones. He does not have the qualifications to be putting this information out there in my opinion. Chances are he is hiring people to do the medical part but seriously, the more I dug into his program and information the more I felt like I was dealing with a used car salesman. Unfortunately this seems to be the trend out there in social media and women are flocking to it.

As for me, I'll stay seated in the back of the room with my estradiol patch firmly attached....

ddsb1111

Case in point, I was following Maverick Willett (go ahead, google him) because he was entertaining and I thought he had some good information to share that I found helpful, not to mention , he's easy on the eyes. He has recently tarted a hormone program where he is getting people on Bio identicals. His fitness online coaching program is $2500. A one time, one hour phone call with him is pretty steep too (can't recall the number) but this is a good example of someone who , while he has spent the greater part of his life in the gym and health industry, and obvioulsy knows his way around the gym , he lost me when he began selling himself as an expert in women's hormones. He does not have the qualifications to be putting this information out there in my opinion.

Weird, I couldn’t find a woman who identifies as a male hormone specialist that wasn’t a doctor. I wanted to read the comments to see what men thought about that lol.

MsAlex79

Yay! My people! This is such a comforting thread. I’ve been on HRT for 9 months (just upped my dose as a bunch of symptoms reappeared) and it’s been life changing. It’s not for everyone but for me it’s been incredible.

My weight is slowing coming off and having just had another of the over40s NHS health checks, my BMI is my only health issue.

I just restarted on MFP, and my calories seem high, but I’m a lot more active these days (was advised to get strength training to help) so I’m riding it out for Feb to see how it goes.

SteadyStrong138

MsAlex79 - welcome. I finally started on HRT , but only progesterone to begin with . Its been a month but unfortunately I have not had any resolution of my symptoms were were hoping for. (better sleep , reduction in hot flashes) I am starting on Estrodial next week. Progesterone did not have any weight gain effect but I know many women do gain weight with estrodial so I am concerned about that. However the hot flashes are out of control and its affecting my life too much so I am desperate.

What has been the benefits your seeing?

age_is_just_a_number

Hi. I’m 57 and officially menopausal.
Previous symptoms — night sweats and hot flashes. The hot flashes weren’t too bad for me but the night sweats were really disruptive. For about two years (2018 to 2020) I’d wake in the night completely soaked — I mean as if I had just walked out of the shower — from head to toe. Although, I am still hot / warm at night, I no longer have the night sweats.
Current symptoms — weight gain. Weight gain has been my most challenging menopause gift. Between Covid and menopause I’ve gained 30 pounds. The weight gain started in November 2020 and has pretty consistently added until now. I have had some ups and down during that time and right now I’m hyper focused on weight, so I’m currently in a downward trend.
I’ve definitely noticed that I cannot eat as much as I used to or I will gain weight.
My current approach is to prioritize protein and fiber and target 1600 calories per day.

I’ve recently done a fair amount of research and reading on menopause. Key sources I’ve found are:

The Pause with Dr Mary Claire

MyMenopauseTransition

https://www.nhs.uk/conditions/menopause/

https://www.menopausematters.co.uk/

https://www.youtube.com/c/kariannewright

My summary from these sources is:
1) reduce stress - cortisol encourages belly fat
2) get good sleep
3) eat healthy foods - prioritize protein and fiber - eat whole grains and complex carbs - limit / eliminate ultra processed foods and alcohol
4) walk daily
5) exercise - prioritize resistance/weight training
6) if needed, try supplements. Most often, these should only be needed if you can’t do the first 5.

It has been a journey. Right now, I’m still 27 pounds heavier than my goal weight. I’m targeting losing 1 pound per week. I achieved that this week by eating breakfast later, eliminating (or significantly reducing) any afternoon or evening snack, reduced the intensity of my workouts so that I’m still burning calories, but not creating extra stress (and therefore cortisol) on my body. Of course, I want to lose faster, but I know slow and steady will win this race. Tracking food in MFP gives me the accountability I need to stick to my plan.

MsAlex79

HappyDonkey75 wrote: »

What has been the benefits your seeing?

It’s been a bit of a miracle cure for me as pretty much every symptom I had went within a week. My hot flashes came back a couple of weeks ago and that was the cue to up my dosage (estradiol gel sorts those right out).

I’ve certainly not gained weight, but it’s still slow to come off. But having my sleep back, energy return to normal , clear skin and no aching joints has made a world of difference. Even my anxiety went away.

claireychn074

I didn’t put weight on when I started but I did hold quite a bit of water. The first month on progesterone made me look like a puffer fish. I still hold water during my period but I know it will go. If anything, I think HRT might help with weight loss. The night sweats made me irritable and very tired so I craved caffeine and sugar just to keep going. Being able to sleep and not having the brain fog makes it easier for me to exercise and plan meals.

SteadyStrong138

MsAlex79 wrote: »

HappyDonkey75 wrote: »

What has been the benefits your seeing?

It’s been a bit of a miracle cure for me as pretty much every symptom I had went within a week. My hot flashes came back a couple of weeks ago and that was the cue to up my dosage (estradiol gel sorts those right out).

I’ve certainly not gained weight, but it’s still slow to come off. But having my sleep back, energy return to normal , clear skin and no aching joints has made a world of difference. Even my anxiety went away.

I am encouraged by your experience. The sleep thing is a huge issue for me.. and then the night sweats.. then the brain fog from not getting good rest.. such a vicious cycle.

MsAlex79

claireychn074 wrote: »

If anything, I think HRT might help with weight loss. The night sweats made me irritable and very tired so I craved caffeine and sugar just to keep going. Being able to sleep and not having the brain fog makes it easier for me to exercise and plan meals.

Full agree here. I was propping myself up on caffeine and sugar to get through the days before HRT, now my sweet tooth has almost completely vanished. It’s made a huge difference to my life.

MsAlex79

HappyDonkey75 wrote: »

MsAlex79 wrote: »

HappyDonkey75 wrote: »

I am encouraged by your experience. The sleep thing is a huge issue for me.. and then the night sweats.. then the brain fog from not getting good rest.. such a vicious cycle.

Sleep is the key; so much reverts back to normal once you’ve cracked that. I hope you can get some help with it.

mommyblessed7

Hello!!! Are yall still around??? I think I've found my people lol.
I'm 51 having weird crazy anxiety symptoms on top of somw mild hot flashes. I have so far had cycles but some can be 19 to 17 days a couple times a year right now I'm on cd 31 and counting....
I spend most of my days just not feeling well and can't put my finger on what actually isn't well. Just blah. My motivation is just about gone. I make it to the gym twice a week between homeschooling kiddos and house stuff, work etc... I have 5 of my 8 kids at home. The last baby I had at a few weeks shy of 47 .. I was in the best shape ever until I had her. Now I'm struggling with 10kbs that just won't come off!!!
I need a swift kick to my rear please 😬

HoneyBadger302

Been 6 months since I commented in here. I moved to a semi-local hormone clinic for my HRT as I still had lingering symptoms that pointed to low testosterone.

Long story short, it was the primary culprit. It took a bit to sort things out but my numbers are finally headed in the right direction (still low, but improving), and I'm feeling a lot better as well. Interested to see how the next few months go as I get closer to "normal" levels and my body has time to adapt.

There was a big drop when I moved to their program due to non-absorbtion of the injections. We resolved that and things are coming back up. Don't feel 100% yet, but better overall. Also still on progesterone, still sleeping much better than I was there for a long time.

With the drop that happened all my symptoms came raging back in full force, including the pains and inability to recover from even light workouts. That is all improving radically again, and I'm getting back to the workouts now that I don't seem to be suffering for days for every little thing I do anymore lol.

claireychn074

I was recommended testosterone but can’t take it (against competition rules for my sport), and it’s a shame. As the doctor thought a low level would have greatly eased the muscular and joint aches. Let me know how you get on!

maryjay52

I am 65 and have had hot flashes for years.. I embrace cooler weather and even when its cold . Luckily I live in the northeast when weather is typically ice cold or cool. My weight sucks. I have to both eat a healthy diet and exercise or I won't lose weight. I hate documenting everything but find when I do that I am more alert as to what I am eating and doing in my day. So here I am just starting back here and waving the white flag. I have to watch my salt intake too or I will retain fluid . My joints are inflamed but when I eat healthy and exercise it drastically reduces the inflammation. Last summer I accidentally fractured my ankle and it has been hard getting rid of the pain .Getting older and being post menopausal it seems harder for me to heal from anything so I am trying to now lose weight and eat healthier and do the proper exercises to get back to normal if that can happen. Other than that I make an effort to enjoy my life as much as I can

pridesabtch

I'm new to this whole peri- thing. My cycles have spread out a bit, but not stopped. However I feel like I have PMS for weeks at a time around when my cycle used to come. Bloated, cramps, exhaustion and anxiety. Is this normal? It is really obnoxious.

Until recently, I thought the exhaustion was my thyroid and that the anxiety was just me being me. I'm medicated for my thyroid and the numbers are in the normal range, but higher than they used to be. I also take meds for a number of mental issues which have been largely resolved for years .

Now with the new developments (or lack there of) I'm wondering if my symptoms are from peri-/menopause. Thoughts? How long did you have symptoms before your cycle stopped. I mean having both seems unfair…

pridesabtch

Bumping this in hopes of getting some feedback…

HoneyBadger302

https://community.myfitnesspal.com/en/discussion/comment/48598145#Comment_48598145

I've had an IUD for years and have not had a period with it - so that was no indication of anything for me. Peri is all symptom based - I did have my thyroid tested just to be sure that wasn't the problem (it was fine). There are so many symptoms for peri - not sure if you're on reddit, but they have a Menopause group that is fantastic and has a ton of information and a great wiki worth checking out.