What is the key to keeping weight down during menopause?

[Lunchtimeburrito]

Or is weight gain inevitable?
I'm in my mid 40's and already wonder if I'm peri menopausal because of certain random symptoms (achy joints, occasional sweats, bad pms, heightened anxiety/depression)
I try my best to always exercise (everyday), I don't drink and I eat healthy.
But from everything I read, it seems that weigh gain is something which almost always occurs during and after the menopause which in all honesty, depresses me as I have always been slim and my mental health is closely connected to my weight/body image.
So, is it possible to maintain your weight during menopause or will I be losing a winning battle?

[PollyPerky]

The menopause is a bit of an 'excuse' for weight gain. None of my close friends who are post meno have put on any weight and neither have I. Everyone's metabolism slows down in middle age- men's too- so everyone needs to eat less and do more exercise to stay the same weight. I think a lot of people 'think' they don't overeat but portion size and types of food can be misleading!
I've always had a tendency to put on weight easily but the only way I can stay slim and same weight as 40 years ago, is to eat very little. I eat well, but I eat very few carbs. eg stir fry- no rice for me, just veg and protein, rarely eat pasta, or pizzas, live mainly on fish, lean meat, fruit, veg, full fat dairy , and very occasional treat of a pudding or cake- like one portion a week.

Sorry if this is depressing but you did ask how women do it!

[BG2015]

A number of my friends are menopausal, a couple have had hysterectomies, they are all overweight, not massively but larger tummies and rolls of fat.

I've even heard them say it's impossible to lose weight once you've had a hysterectomy, I think it's total rubbish, especially when they're posting photos on social media of the alcohol they drink!

I've just had a hysterectomy and am determined to keep my weight in check. I've lost a stone since the beginning of May by cutting down alcohol and watching what I'm eating. I was a big exerciser (pre-op) and believe it's helped me recover faster. I can't wait to get back to the gym and my hill walking.

[Mummytron]

I've noticed I'm rounder in the middle and if I pig out it's very noticeable. I struggle to lose weight because I get the munchies but I've been following slimming world for 2 weeks and lost half a stone.
I find it hard though. I'm due on in a few days so I'll start wanting to pig out soon!

[Merhaba]

I turned 50 in January and haven't had a period since February. My doctor has referred me for blood tests to check it's the menopause. I exercise several times a week, run half marathons regularly and try to do some core work every day. I noticed today while at the pool that I have acquired a roll of fat around my middle out of nowhere, which is what sent me to this topic. I am giong to have to start watching what I eat by the looks of it despite all the exercise I do.

[PollyPerky]

That's great Mummytron!

[Mummytron]

Thanks Polly! Im chuffed as willpower isn't my strong point!

[buggerthebotox]

I find it harder! I think, though, with many people, activity decreases and food intake increases gradually. So I think lifestyle plays a large part.

However I DO believe that our bodies lose muscle tone, resulting in a lower metabolism. I also think it's true that fewer female hormones cause weight to distribute itself in a more masculine way ie around the belly.

I used to put weight on my thighs, bum and legs; now it goes straight to my belly and upper body.

I'm slimmer than all my friends of a similar age. . But I really struggle. I'm a 12 now, having lost a stone or more. I'm getting back to where I was when dd was a nipper.

It's hard but not impossible.

[PollyPerky]

However I DO believe that our bodies lose muscle tone, resulting in a lower metabolism. I also think it's true that fewer female hormones cause weight to distribute itself in a more masculine way ie around the belly.

This is true to an extent. We don't lose muscle due to a slower metabolism; we lose muscle as we age due to less exercise and the ability to increase muscle mass so easily.
Everyone loses on average 1lb of muscle a year from 40 ish onwards.
(Unless they do something about it.)

So you could lose 10lbs of muscle quite easily in 10 years and replace it with 10lbs fat and still be the same weight

Lots of people say they 'exercise' but we have to do muscle building stuff like weights or resistance exercise as well as aerobic exercise, to maintain muscle strength. Muscle burns calories even when we are sitting or sleeping.

I can't lift weights over 1- 2 kgs, due to a prolapse repair, but I am trying to do gentle half squats, lunges and some simple Pilates exercises 2-3 times a week. (I have a DVD from physio Michelle kenway which is for women who have had pelvic floor surgery).

[PollyPerky]

Ah- sorry- too early inthe morning- see you are saying lower metab = less muscle, not other way round!

[Chottie]

For me, the only way is to eat less and keep exercising. I think to myself that I eat for maintenance and not growth.

I have friends who complain that since the menopause they have put on weight, but if you were to observe their lifestyle, they eat whatever they like and don't really do any exercise.

I do Pilates, Yoga, zumba and a some weights work regularly. This is to maintain strength, balance and mobility. It is ongoing.......

[IrritatedUser1960]

Getting my jaws wired, gastric band, gastric surgery, being shut in a cellar with bread and water and a treadmill.
I was NEVER fat before the menopause now I look like Nellie the elephant.
God knows, I've been struggling for 10 years. I'm on Lighter Life now and have lost a stone so I have hope. My mum who is thin and always has been says her secret is weighing herself every single morning and if shes put on a couple of pounds she diets for a few days until it comes off. She never puts on more than 3 pounds without dealing with the problem. She says it's boring but it works.
My sister who used to be fat and is now thin maintains her weight by doing a calorie controlled diet of 1200 calories a day all week then eating what she wants at the weekend. She said she has to have something to look forward to.
Taking up a sport helps too, when I was doing karate I never put on weight no matter how much I ate.

[HotelEuphoria]

I am perimenopausal and have gained weight but I absolutely know it is because I no longer spends hours a week running after my now grown children. I have less chores to do, more money to spend on nice calorific food, more holidays, drink more wine.

I have put on weight because middle age has come at the same time as a lifestyle change.

I know if I cut out the wine, stop eating rich food in front of the TV and move more I will shift it.

[justpoppingby]

I've been in menopause for about 4 years, during peri I started to get 'middle aged spread' even though I was eating healthy AND going gym 3 x per week.
I have been low carbing for 2mobths now, And incidently not been gym for a year due to an injury, however, my slimmer curvy figure has returned! And I even have my waistline back.
I've not done drastic low carb, I started at under 100carb a day for a month and have gradually got down to 30-60 a day. I love cheese & cream hence I've never been able to do low fat 😏
Another amazing benefit is that about two weeks after starting I have had VERY little to NO hot flushes! And they were quite bad and several times a day before. It's certainly been a good improvement for me.

[PollyPerky]

Irritated I do exactly the same as your mum. I have a 4lb 'tolerance level' for my weight. All my weight goes on my middle. With a family history of heart disease (mum's side) I don't want to add to my risk.

I weight myself almost every day though my clothes are a good guide. I won't buy bigger sizes, so if I can't get into a 10 round the waist I know it's time to stop eating.

I'm like just- very low carbs. I allow myself one portion a day- either a slice of bread, or potatoes, or oat cakes - and that's it. The rest if fish, fruit, salad, veg, full fat Greek yoghurt. Sometimes my lunch is 'just' an avocado, or Greek yoghurt with fruit and nuts, or a small portion of veg soup and fruit. I snack a lot on walnuts and almonds.

I don't feel deprived and when I have a treat now and then I find sugar really sweet.

[buggerthebotox]

I agree with weights as exercise. I wish I'd realised that fact about losing muscle tone ten years ago! I don't feel cardio exercise is enough for toning.

Pilates is good too. I walk 10k steps a day wherever possible and stick to 1200 steps on MFP.

Unfortunately this is it now! For life!