to ask how you lost your menopause related weight gain?

[clippie]

The weight gain seems to have appeared with not much difference to my regular diet. It doesn't shift like it used to. Trousers feel tight and I have developed some rolls around my stomach.

The usual tricks I use to lose weight are not working. I would get rid of any weight gain with intermittent fasting but it is not working this time. I walk at least 10k steps a day and do weight training 4 times a week.

I feel like I am fighting with my hormones which do not want me to lose weight.

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!

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

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

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 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.

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

Thank you, that sounds good.

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.

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

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.

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.

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)