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 😀

Not that I am now taking ownership of this technique, but I tapped slightly across my body - so left foot tapped bath in front of my right leg.

This may have been because the bath was a high old-fashioned roll top and the action made it somehow easier to avoid catching my toes on the lip.

thank you for the info! I just dont want to be a middle aged woman kicking her bath and getting it wrong! I will try this eve 🛁

thank you for the info! I just dont want to be a middle aged woman kicking her bath and getting it wrong! I will try this eve 🛁

Another vote for strength training and pilates/yoga. Am a similar age as you and could have written the same thing in December. Was already on HRT, and ate well, didn't drink much etc. Joined a gym (thanks to the person on here who gave me the kick up the proverbial I needed) and got a PT who is a similar age, female and gets it. Honestly 10 weeks in it has done more for my peri-menopausal brain fog, tone and overall well being than anything else. Haven't lost weight yet (am hoping it is just converting to muscle currently) but I actually don't care. The post exercise endorphins and opportunity to burn off the cortisol are enough.

Easiest way to start is do something, anything.
My key things for the immediate difference which is what motivates us all

• water - about a litre a day, you'll pee like a trooper at first but your skin will be clearer and you'll feel more vital
• walk every day - at least half an hour, shove a podcast on or just sit with your thoughts, decent pace, not a dawdle. Do it by time and you;ll soon notice you can up the distance in that timeframe.

Then, start to track what you eat - don't change what you eat yet if you don't want to, but more veggies, less meat and less carbs are always good
If you track your diet religiously for a week using something like MyFitnessPal, you'll notice where all the little bits add up. And you somehow become more intentional about eating and can see where you want to chop.

Add your favourite recipes to it, see where you can cut corners. Start to adjust portion size - so you can still eat your favourites, but weigh cheese, for example, as an easy way to slice off a few calories by having a bit less, Or grating it so it goes further.

But I promise if you start with water and exercise you'll feel so much better!

@Knittedanimal i'm just here for the video of this exercise

Are you just saying lift your leg and tap the bath?!

It made me laugh that so many people asked. I think I've got some hormonal grumpiness today so thank you for making me laugh 😂

@NFG47 it's the eating veggies and the working out and all the good stuff. I think deciding what to do isn't that hard it's actually doing it I've been doing it consistently since New Year and it's hard!

Some excellent tips on here. Diet and exercise is what it's all about. Getting rid of upf as well. As our body changes/ages so we have to help it by eating more of the right things and keeping mobile. Common sense really but that's boring and we want to eat,drink, make merry. Easy when you are 18, less so 30 + years later

I think that I just feel so knackered that anything seems hard at the minute... but I'm reading all the posts and will ignore all the insta stuff.
Just need to find some oomph from somewhere first

Thats the thing about exercise - it gives you oomph, but you need oomph to get going with it in the first place.

When you notice yourself getting stronger, fitter and more confident, you will be motivated to continue. It’s getting through that tough beginning that takes real grit.

To my surprise I’ve found myself enjoying group exercise, because a supportive group and coach give you so much confidence and encouragement. I love my CrossFit gym because although some people look AMAZING, nobody talks about that in the class, it’s all about what you can do (no matter how feeble)

Diet and exercise (and getting enough sleep) all really help and can make a huge difference.
What nobody has mentioned yet though is that some people's bodies naturally change in middle age and you can't change it back!
Even when I'm at my ideal weight and very fit my waist is still bigger then it was before perimenopause. But I'm honestly fitter and healthier then when I was younger so I don't care TBH!

This will be great for your side abs! See, total workout 😊

@travailtotravel how long do you think before you stop needing to pee constantly? I've occasionally tried to drink more but I've not been consistent, so I thought it would just permanently make me need to pee more!

Yes I always find it odd that I imagine your uterus etc shrinking away - I would have thought tha gave you a slimmer waist

hormones or something I guess