Anyone fixed a knackered middle aged body? Come this way...

[NFG47]

I'm 48 and definitely perimenopausal.
I'm on iron tablets and take various supplements, magnesium and vit d plus some others
I work full time and am fairly active but I do zero extra exercise. Just the usual cleaning walking round the shop etc
I have 2 kids who are at uni now so have more time to sort myself out
I have this awful fat roll above my belly button and quite fat hips and I hate it!
Where do I start to sort this out.. is this bloating? Its just a big fat lump that looks awful.
Should I fast? Should I up my protein? I am overwhelmed with so much info on social media that I can't watch or read anymore. Just need someone who's been where I am to give some ideas or what worked for you
Thank you for reading my brain dump 😀

Wow this is hardcore! 1400 cal a day takes willpower, especially with all that exercise. Respect!

I see thank you. Am definitely going to try that.

We are all waiting to hear how we can foot tap our way to great fitness! Thanks. The reason I like this idea is that I have always felt sit ups (from lying position) were wrecking my back. Probably doing it wrongly, but still ... kicking the bath sounds much better!

Try not to kick the bath! That bloody hurts with bare feet!

I’m the same age as you and absolutely love weights and yoga- along with seemingly thousands of women in our age bracket! There is a lot of talk and media currently about strength training in particular for peri/meno/older women- and for good reason. Lifting heavy really helps us burn fat (muscle requires a lot of calories) and acquire a much leaner physique with good muscle mass. The benefits of strength training for our bones and mental health are also well documented.

Yoga or Pilates are not necessarily fat burners, but are great for core and lower body strength, flexibility and general mobility; all of which become increasingly important as the decades go by!

I coach down my local rowing club. We are not an elite club so take on all ages, shapes and sizes for our learn to row courses. The learn to row course is a combination of on the water and land training (ergs and weights) and lasts 8 weeks and even in that time people notice a difference in their fitness and body shape. The people who take up the sport are utterly transformed 12 months later. Its a low impact sport that has amazing fitness benefits.

Also not to be competitive, but how high is your bath? Victorian roll top or lower built-in?

Standing sit ups are great and avoid the back/neck issues mentioned.
I've found since bath tapping for these few months, my hips no longer hurt. I also now do standing sit ups with ovehead dumbbells: crunch down to meet the raised knee or twist waist with weights in hand and diagonal knee lift. It sounds complicated written down but googke 'standing sit ups with weights' andcthere are loads of free workouts. I like Madfit as she isn't annoying.

TBH, id not be looking at instagram for information

First thing, take your measurements, height, weight, waist, bust etc, then find your BMI, then find your TDEE

Reduce calories to be aiming to lose between 1/2 and 1 lb a week

Dont be cutting the food groups out of the equation , you will crave them and your body needs them, just juggle them

I noticed bread in particular left me very bloated, especially white bread, that's not longer in my diet, when I do take bread its wholemeal pittas or thins, maybe a slice of German rye - and at mid day rather then mornings

I still eat pasta - wholemeal - seriously it being wholemeal means you naturally eat a smaller portion, and rice and potatoes - but again smaller portions

I lost 2 stone and have maintained since the menopause. Breakfasts - if I need it, is greek yoghurt, frozen berries and a tablespoon of Bio and Me sugar free granola. Its completely plant based so helps with the gut

Lunch will usually be if Ive skipped breakfast , a pita stuffed full of salad/ roasted veg and protein with fermented veg to give a bit of tang and texture or a thin, loaded with tinned fish , salads, and a dollop of cottage cheese. or maybe a few eggs scrambled pilled on top of a thin with tomatoes and mushrooms . If Ive taken breakfast and not particularly hungry I will take a wee picky plate of sliced hard fruits and cottage cheese and a wee drizzle of hot honey and a few nuts - whatever I have

Dinners are normal run of the meal family dinners, but half my plate is veg

I eat a lot more fibre now then I ever have, chickpeas, lentils, butter beans, kidney beans - I add them to a meal whenever I can

I use cold pressed olive or rapeseed oils for cooking but have them in spray bottles so I dont go mad with them

We have at least 2 veggie nights, and takeaways are an extreme rarity and I try to avoid snacking by eating well

I walk and cycle. I usually have my 10k steps in before I finish work at 10am, then add another 2 one mile walks with the dog and now the evenings are brighter will be walking with neighbour for a speedy 5k , plus Park Runs on Saturdays

I do need to start to seriously look into finding a Pilates class. I have a serious neck injury and cant handle weights but I do need to strengthen my muscles as Im finding Im getting a lot of knee pain and hip stiffness.

I know it's an age thing, talking about toilet habits, but I know Im keeping myself right by my bowel habits. If I pig out on crisps or biscuits for example, or take a Chinese takeaway , I suffer. Wind, bloat, runny bum etc. Doesnt mean to say I dont have these things cos end of the day I still love them, but plan ahead best as I can. If I know a meal out or take out is on the menu that day, I cut as much fat, sugar and flour from what Im cooking and eating at home so I dont suffer

As a side note, I started walking when I hit Peri. A friend said she had noticed that if she walked outside for just 20 mins a day , her nights sweats eased. I found the same. I still have the odd hot flush but no longer wake up soaking

This is pretty much what I’ve been doing for at least 6 years and it has become a way of life, although I tend to do sports more than walking.

Cutting out refined carbs, especially sugar and alcohol, has been key as these are habit-forming/addictive and make me feel sluggish. My diet essentially consists of protein and vegetables, plus some fruit, dairy and healthy fats. I do my workouts in the morning and eat between 10.30am to about 6.30pm. I aim for around 1400 calories a day but I don’t count calories religiously.

Working out with dumbbells has been life-changing. Plus daily planks - I usually do 3-5 minutes a day. I’m 70 but very fit - still ski, ice-skate, cycle, play pickleball.

This is pretty much exactly what I do. The weights and daily steps are critical at our age. I find that a 15-20 minute walk after every meal and the same before breakfast really helps with weight loss too.
I try to stick to 1200 cals per day when actively dieting and 1400 for maintenance. But mainly, I think it’s about keeping your blood sugar balanced which means no sugar and way less carbs and alcohol.

Do spine-stretching exercises. The little mounds of flab around the tummy are often due to our spines contracting and shrinking.
Do that yoga heels over back of head floor stretch, rag doll, hanging from door frame.

Russian twists with weights, sit up and back muscle exercises will help hold everything in place.

I work out several times a week, a combo of pilates, kettlebell, hiit and yoga classes. most of them are heated classes so I sweat like crazy. Ive been doing this consistently for over 3 years now and literally haven't lost any weight (technically I'm not overweight but I would like to lose around 10/15lbs) Definitely have toned up majorly though and feel strong, especially my core so its worth it imo

When I was consistently doing 2 mile brisk walks most days a few years ago is when I lost the most weight. But also I was in my 30s then so maybe that's why. 43 now and can't shift the weight at all.

Wow - you sound awesome. 🤩 I hope I’m like you at 70.

Your diet and eating habits are the same as mine. It’s amazing how our bodies seem to work so well when being given the right foods. I struggled with the calorie deficit at first but my body very quickly ‘got on board’ with the new routine. I stopped feeling hungry so quickly and started to actively crave the right foods. For example, I never used to like Greek yoghurt, but one day at a hotel buffet, I saw the Greek yog and fruit and knew right then I had to have it. And I haven’t looked back since; it’s what I have for breakfast every day now.

My mood is very regular, I rarely get stressed, and I feel so much better.

(I love ice skating too! ☺️)

Honestly, it’s easy - in fact, thinking about it, 1400 is probably on the higher side of what I eat but I’ve said that because I’ve stopped counting so much now. I struggled at first on 1200, but I found that when I started to feed my body the right foods esp protein, cravings and hunger subsided really quickly. I do still get hungry, but usually only when I ‘should’, I.e at mealtimes. If I feel peckish in between, I’ll eat a Babybel or slice of ham or carrots and houmous.

Same age op. The only way is regular exercise! Not as regular as I would like but weight training and running are my two. I think the weights are essential. Got into v regular routine last year and felt great

Love the bath kicking tips!

HRT
Yoga

I still can't picture this bath thing 🫠

I tried it this morning. I was quite tired after 50 of them! Which did not cover my teeth brushing time. This eve will aim for 100 but without the toothbrushing, which was distracting me.

1400 calories may seem a small amount but as I got older - I’m 70 now - I found that my need for energy/calories decreased, even though I am still as active as I used to be. In fact I’m more physically active since I retired!

1400-1500 is my happy equilibrium, and I don’t feel hungry. If I gain a few pounds - over Christmas or on holidays, say - I dial it down to 1200-1300 for a while. I don’t actually count calories any more because I’ve developed a feel for what 1400 calories is.

It may seem too little but the secret is to choose calories wisely. I mostly stay clear of the bad stuff: refined carbs, sugar, alcohol and all forms of UPF, which feed cravings for more of the same. Instead I have expanded both the quantity and the range of vegetables I eat. (I like Hugh Fearnly Whittingstall’s vegetable book.)

Yes his Veg Everyday books are absolutely awesome. (I’m not fangirling you @Enrichetta I promise 😆)

Also to add - look after your microbiome OP! You don’t mention pulses, legumes, nuts, seeds, Greek yoghurt or any fermented foods (kefir, kombucha, kimchi). These are a daily staple for me in my middle age.
i have never eaten breakfast but eat a brunchy type meal around noon of porridge including chia, flax with Greek yogurt (always full fat), kefir, nuts, seeds and berries. This gets around 20 plants into me and keeps me full.
Dinner I will eat chicken / fish with roasted veg or similar but always include either puy lentils or pluses like chickpeas, borlotti beans, butter beans along with different herbs and spices etc. It’s easy to do various tray bakes with these combinations.

But overall, yes to strength training every other day and increasing steps to 10k+.

Good for you! Yes i was surprised at how hard it was to start with but a week in and it became second nature.

🤣 it's so easy but surprisingly tricky to explain.

1. Stand up facing the bath
2. Start brushing teeth
3. Lift right leg bringing bent knee up and towards bath side edge
4. Tap foot on edge of bath
5. Place foot on floor
6. Repeat for left leg
7. Continue alternating legs until tooth brush buzzes 2 minutes are up
8. Congratulate yourself on mini workout and emerging flat stomach

😊