to ask how you lost your menopause related weight gain?

Weights - the high weight low reps kind to build calorie-hungry muscle
Running - zone 4 stuff (or I'd need wider doors) and zone 2 stuff (or I'd need a bigger patio)

For what it’s worth, i started HRT a year ago- I’m only 46 but definitely in the throes of some stage of menopause or another. My mum was done by 48, so it’s apparently not unreasonable for me to be somewhere in it.

I’ve lost 2 stone since last Easter with Slimming world. It would be the whole 2 1/2 but I over indulged for a few weeks with some events and actually, life sometimes means you end up with a bit of a gain. I’d put on about 2 1/2 stone over the last few years (the cake! I can use other excuses but cake definitely had an impact) and having torn the ligaments in my knee and carrying my heavier self on crutches meant it needed to come off.

I cook pretty much everything from scratch. I snack on protein, I rarely drink (although didn’t anyway) and I really miss cake- but I’m not hungry. I use whole grain rice and pasta and sweet potatoes. I eat loads of fish, pulses and fresh veg. I don’t really eat meat as my DP is veggie. All of this is pretty much the same as before, I just don’t have a tiffin if I go to Costa and I never buy Viennese whirls, because I can eat a packet in a sitting!!! 😂

I don’t need to be carb free, but I am careful about the ones I choose. I exercise as much as I can (this helps to shape my horrible feeling flabby bits- my view of my body, just to be clear) and the weight is steadily coming off with healthy eating. I don’t really like lots of processed foods, so some of the SW approaches aren’t for me (I refuse to eat chicken in a can), but I do benefit from the structure and support of a group approach.

It is pretty much what everyone else has said. You just need to re evaluate your food. It sucks but it does work.

I always cook 75g rice (uncooked weight) per portion, as per stated on the packet. 25g seems tiny to me - I rely on the rice to fill me up nicely. I am pretty active though.

Literally the post asked what did you do to stop menopuase weight gain. I stayed hrt

It really isn't a huge amount. I'd say 75g is about right for a moderately active adult. Maybe after menopause 50g would be more suitable. My DH always cooks far too much. I weigh mine as I'm rubbish at doing it by eye. I'd suggest that by having only about 25g of rice, if that's for your main meal of the day, that's your equivalent of calorie counting as effectively it's only half a portion.

Thank you, that sounds good.

Banana, full fat Greek yogurt and a spoonful of kefir yogurt, blueberries, raspberries and pomegranate seeds.

I know HRT has a different effect on everyone but it does seem to have redistributed fat from where I used to carry it (on my stomach/ waist) more to my thighs and glutes. So, I have had to adapt my exercise for that and do more weights/ squats etc. Prefer this though.

Weight training maybe 3 times a week and one cardio session. I find I don’t need more than that as walk usually 8-12 k steps per day, plus I’m using heavy enough weights that my heart rate is raised anyway. Posture and core - Pilates - just standing correctly can make you look like you’ve lost 7lbs.
Give up alcohol - empty calories, poison and indicated in so many cancers as well.
As far as eating, I make sure I have enough protein, I eat full fat dairy, plenty of veg (at least 30 different ones a week), don’t eat much fruit, maybe bananas and berries when in season. Carbs - I like but limit portion sizes. I noticed the other day that a portion of rice is suggested as 75g - that’s a huge amount - I usually have 25g and not white as it’s tasteless. I don’t calorie count.

I agree
I don’t eat any of that fat free stuff. I eat full fat butter, yoghurt etc.

As others have said .
Low carb( I don’t eat pasta but I do eat some bread and rice but very limited amounts )
High protein/ fats
exercise a lot -
I do intermittent fasting five days a week- I don’t eat until 3pm on those days
I still eat sweets/ chocolate but limi the amount
The truth is that you simply have to deny yourself certain foods in order to lose weight or keep the weight off

low carb, high protein/ fat diet is excellent for menopausal women

Two stone down with weight watchers. I'm 56 soon. A light walk daily. Strength training 1/2 a week. Swimming & yoga once a week. It has taken me nearly a year though!

I’m also interested in this.

The weight has piled on with peri, and I started HRT 6 months ago and have put even more on. My eating hasn’t changed.

I’ve never drank alcohol and rarely snack so I can’t cut those out. Other than water I drink black coffee and green tea. I don’t eat breakfast. I exercise daily - brisk walks, HIIT and weight training.

I have to go significantly under 1000 calories to lose weight.

I know I’m low on ferritin due to issues caused by peri and I’ve read that this can decrease metabolism and increase weight gain. I’ve been on supplements but my levels have barely increased after a few months (was 10, now 20).

I’m the same, went from 14 stone to 17 stone without doing anything different apart from being in surgical menopause from hysterectomy. I have always struggled with my weight & was fairly stable for a few years post op, I was 36 but as soon as I hit 40 it just piled on. I have started mounjaro & lost over a stone x

HRT including testosterone helped me, particularly stomach which hadnt budged before.

No weight gain. Continued to eat mindfully and still slim.

Daily yoga and trying to stick to 14/10, so I only eat inside a ten hour period (for example 9 til 7 or 10 til 8).

Ovulating takes 600 calories so when you hit menopause that's an extra 600 you have to take into account. Lockdown + meno = 2 stone gain. I am fairly active but think about food CONSTANTLY. Mounjaro is the only thing that's worked. It's eliminated all food noise, and I now think very carefully about what I eat and how I use my calories. Lots of protein, little to no carbs. And I'm back at my pre meno/lockdown weight. I'm not skinny, but I'm happy with how I look and am on maintenance. Started September last year, it's been a miracle for me.

Loads and loads and loads of vegetables. And water.

That should say "I found."

I find it depressing too. That and brain fog. Aaagh!

My spayed and porky cats are strongly advising me to ignore this advice 😆 It has been an eye opener though, seeing how easily they (spayed at 6 months) gain weight- even on a weighed and measured quantity of food- compared to my old cat, who had a litter of kittens before she was spayed at about 18 months, and was never overweight.

I don't know how that applies to me, who has had two "litters" and is struggling with her weight, though 😆

😱 That's a brilliant tip!!!

I do occasionally buy the 5% for a treat, I agree it is absolutely delicious.

Tbh, I have seen lower fat dairy versions that just use semi skimmed milk. I'm assuming that's how they do it.

But so many low fat options are just dire!

I eat the Fage 5% and it's on a different level to other yoghurts generally 😁

Works great on your face too mixed with a bit of raw honey and turmeric!

Keto can be boring and I know people love to hate on it here, but for hormonal issues and belly fat, cutting carbs and sugar is a miracle worker.

It really is!!

It's frustrating when someone posts asking how to get rid of belly fat and then rejects keto as a suggestion because they like carbs too much.

That's fine but it's the best way to regulate hormones, reduce inflammation and lose the pooch!