How do I get my waist back?

[AnonymousBleep]

I’m hoping some fitness guru MNers can help me solve the mystery of my disappearing waistline! I’m 50 and going through menopause. I’ve always been relatively slim - size 10, 5 foot 7, around 9 and a half to 10 stone - but recently my waist has disappeared! I ln the last few months I’ve been calorie counting, upping exercise and even cutting down massively on my beloved wine. But my waist is still just not there! I go to the gym three or four times a week, do 20 mins cardio then 20 mins either general strength or weights focusing on legs, arms, core etc. I avoid UPFs and eat mainly vegan. What do I need to change to get a waist again or do I just resign myself to its loss?!

Have you put on weight?

I reckon I’ve put on about half a stone, yes.

I could have written your post so I am placemarking in the hope someone will be able to give us some good ideas. I don’t want to resign myself to the loss of my waist or to have a permanent half a stone weight increase!

Nor do I! My teenage son helpfully said ‘you’re 50 so why are you bothered’ but I’m bothered!

Two things I’d try are losing the half stone you’ve gained, and focussing your weights sessions on building your upper back and shoulders to create the illusion of a slimmer waist.

Nothing to do with exercise, it's what you eat.

I asked a fitness person this on insta once not expecting a reply but she voice noted me and she said that basically you need to create an optical illusion. Less about shrinking your waist and more about building your bum and shoulders out so that they are bigger than your waist. Then once you've muscled up do a calorie cut to show it off.

A peplum designed jacket/top 😀

I used to run which reduced my waist (with the constant arm movements backwards and forwards) but sit ups or similar might help. Using a rowing machine?

Diet is key obviously

Twisting exercises apparently but I don’t have a waist

Might in part be due to an increase in visceral fat. If this is the case, HRT would help. As would muscle building, aerobic exercise, reducing alcohol intake and eating more insulin-rich foods.

A bit more protein too, depending on how much you're eating now. Cottage cheese can be a useful addition.

Inulin not Insulin

It’s declining estrogen that changes where fat is deposited on the body. So instead of going to hips/legs it’s now going to the abdomen.

Only real solution is weight loss because you can’t spot-tone the waist to lose abdomen fat.

I'm 62, the same size, shape and weight, and went through that stage OP.

What worked for me was cutting right down on carbs, and running / cycling for 40 minutes three times a week, plus an hour of karate at the weekend.

I'm not vegan so I eat a lot of fish & greens.

I had breast cancer a few years ago and still take a hormone suppressant, but that doesn't seem to make any difference.

I disagree. Exercise to increase fat loss and tone up oblique muscles will help.

What size is your waist and what size do you want it to be? Have you checked your waist to height ratio?

I'm 11st and 5'7", 50 and my waist is 29". As long as it is in the healthy range I don't mind. I am trying to get down to 10 an a half stone and my waist will probably be about 28" then.

I do Pure Gym mixed weights/cardio workouts in the gym from the app (things like run, kettle bells, squat press, burpees and repeat x 3) once or twice a week, yoga twice a week, 1 x circuits class and 1 x swim (crawl).

If you are trying to lose weight then the amount you eat is key, even if you have a healthy balance. I have to stick to 1400-1500 calories on average to lose 1lb a week. Trying to get 30b fibre a day makes a difference too.

I’m in the same boat - even to the height (bar an inch), weight and dress size. At about 47/48 I just started piling on weight. About a stone. The scales just kept going up and my waist disappeared. Im 50 now and my weight has stabilised, but I’m not sure it is possible to do much about the body shape - hormones determine where fat is stored and menopause changes hormone levels. I am finding Pilates helpful to give me some definition though.

I don’t over-eat and try and eat low carb high protein (can be tough as I don’t eat meat or dairy). But I suspect I need fewer calories now I’m older, although I’m still really active. My main diet downfall has always been wine and tbh I’ve definitely lost a couple of pounds since cutting right back on that. But my waist is still much bulgier than I’d like. I just weighed myself and I’m 66kgs which isn’t awful but I was closer to 60kgs during my 30s and most of my 40s.

Yep! This is exactly what happened! I’d never really put weight on round my waist before - mainly went to boobs and bum - so it’s the fat distribution that’s different these days. I find it goes on the top of my arms, too.

It is 30 inches and I’d like it to be 27/28.

This makes sense!

I suspect I need to cut out the carbs then. Sigh. I love my Weetabix in the morning!

I don't think you have much to worry about on waist size from a health perspective at the moment, OP, your waist to height ratio puts you in the lowest risk range. Also I wouldn't go extreme low carb or forego your Weetabix, but make sure you are eating enough protein and fibre, keep portions and overall amounts of food down if you want to lose weight, do a mixture of strength, core work and cardio with exercise and definitely keep alcohol intake moderate.

HRT and HEAVY weights. Less cardio. More protein

HRT isn’t for me - I tried it and it made me put on weight without making me feel any better - but I’m definitely making an effort to lift heavy, even though I don’t enjoy it (give me cardio any day!)

I started strength training last year & that has given me the waist I never had. I am very pleased! Was quite quick too