Getting fat

[BabsPym1]

I'm conscious that I'm getting fatter around the bum, thighs and...well, everywhere. I'm a harsh self-critic, and I know that others think I'm small but it really bothers me. I'm pretty careful about what I eat, how much I eat - I rarely dirnk or eat sugar. I exercise at least 3 times a week. HITT classes.

But can't seem to lose weight. Please can someone advise? I know as I had my bloods recently done that my oestrogen levels, even on HRT, are super low (around 150pmol) and testosterone has completely bottomed out. I'm on mirena coil and evoret patch but seeing a consultant next week to see whether I can take testosterone.

Your metabolism does change around peri and post meno so even though you are eating healthily, the HITT won't be burning off that much TBH and you may need to reduce portion size.

Have you use My Fitness Pal to record exactly what you eat/ expend?

My basic rule (bar treats) is carbs (as in bread, potatoes, rice) no more than once a day in a small amount.

I just can't do it- the fat just goes on all round my tummy.

I hate FitnessPal but maybe I'll have to do it.

I don't eat much carby stuff at all. Most days none.

My metabolism had totally changed. Prior to peri, if I wanted to lose weight I could drop to 1000 or so calories and lose 4lb a week. In less than a month I'd be back down. My weight has crept up whilst I've been busy dealing with other menopause issues (you know, hairy chin, heavy bleeding, temperamental temperature gauge, general 'fuck off world') so once it got to 2st I had to do something.

I've had to go low-carb and change my exercise regime - not so much the amount as the type - and am still only able to lose about 1lb a week. It's a slow job and requires that you measure success in other ways rather than the scales. Inches lost, looking in a full length mirror naked and noticing that your belly no longer protrudes beyond your breasts, that your side saddley bits no longer sag so much they touch the skin beneath, that the arms of your t-shirt no longer cling to your upper arms quite so snugly.
Sigh. And sigh again.

Mixedherbs - I'm totally with you on all of this! I used to be able to lose weight with minimal effort. I used to keep it off with exercise and keeping an eye on food but that doesn't seem to be the case now.

My periods have stopped and while I don't know for sure if I'm on the other side (i had a mirena fitted after a year of no periods), I believe I am. And it's still no easier.

What exercise do you do? Do you still watch calories?

Weightloss is 80% what you consume and 20% exercise

As said portions need reducing and weighing and measuring all foods on a digital food scale and all liquids in a measuring jug and every single teeny thing you eat and drink logged
It’s anazing how the odd little things we put on our mouths without thinking can add up to an extra 1000 calories a day

I've never dieted or watched my weight. I weighed the same most of my life from aged 18 to mid 50s. I reached menopause at 53 and gradually lost weight. I'm 59 now and seem to have stabilised at a good 10lb lighter than I was before for no obvious reason.

Is the HIIT building enough muscle? And are you eating enough protein to build any muscle your workout might be encouraging?

And don't be too harsh on yourself, if you're perimenopausal then your body has seen a lot of life and needs to be treated with kindness.

FakeMews - while genuinely happy for you, not sure how you getting lighter helps me?!!

I need to keep a food and liquid diary. I despise the idea of it but I'm going to do it. What's the best way to do it? Is there an APP? I found My Fitness Pal deeply annoying. And I make everything from scratch and it seemed to mostly want branded foods.

No idea about HITT and building enough muscle...how do I know?

Are you actually overweight OP? If you eat no sugar, alcohol or carbs it seems unlikely. Is it more that you want to be super thin?

Sorry Babe I was just trying to make the point that menopause doesn't necessarily cause weight gain. I do think that as we age we change shape somewhat and perhaps appetite changes?

Fakem
You can gain weight eating anything you eat too much you’ll gain fat

No sugar alcohol carbs
Leaves fat meat cheese butter etc it’s easy to gain weight

Babs Is your HIIT class cardio or do you use bodyweight or hand weights?

Could you check your body fat percentage (I'll have a rummage for a good online checker which can give a fairly good idea)? If you build muscle your body fat percentage will go down. The other best way of checking is having a really good look at yourself - get to know what you look like and you'll spot any muscle gains. Also, do you feel stronger?

Protein - I know MFP can be annoying, but it's relly useful. If you make recipes regularly you can store those. Also, it's really, really common to be slightly down on protein, so have a go at using it for a couple of days and check your fat/protein/carbs breakdown. If you're low on protein you won't build muscle and you'll feel tired.

Could you swap a HIIT for a resistance workout - weights machines or free weights? It's really important for women our age (I'm 50 and my cycle is more of a weird kind of clunky elipse) to do weight-bearing exercise - it helps to build stronger bones and that's a reason for doing it on its own.

I do intense training too (running, cycling, swimming for triathlon training) and I agree with meme and would say that exercise account for about 20% of my weight management, 80% is what I eat.

I'm right in the mist of perimenopause, and so far, I am still just about managing my weight, but it certainly is getting much harder. For me, the key is not to avoid any food because I don't believe it is sustainable and in any case, I don't want to live a life of such restrictions, but I certainly agree with the need to reduce portions size.

Saying that, I've seen quite a few of my fellow trainers, who have always been very active all their lives, suddenly put on quite some weight around the menopause. Unfortunately, I think genetic kicks in and exercising probably helps control the damage, but can't stop it and it is the case of having to accept it, the same way we had to accept that our boobs grew too much or not enough during our teenage years.

You really don't have to accept weight gain as inevitable in older age.

I weigh exactly what I did in my 20s (under 8 st)- my tolerance range is 5 lbs either way and at the moment I could do with losing around 3-4 lbs, I know that although I weigh the same as in my 20s I've lost muscle and the 4lbs is fat.

I have been on HRT for 10 years and that does help lipid levels and helps maintain a waist ( female body shape) but like others have said, in the past I could lose 2lbs in a week no problem- now it's half of that.

I'm doing exercises with free weights for my arms, as well as squats and lunges to try to maintain muscle.

Babs, I'm another one who can't maintain my weight as easily as I once did but I think we should all give ourselves a bit of a break. I don't think I want to be the same weight as I was in my 20s - I don't think I'd look healthy at that weight.

I think you're doing the right thing with your HITT classes to keep fit, maybe you could add some more walking to your routine too? Good weight bearing exercise for your bones, especially if you find some stairs. And if you're like me it it easier to maintain if you fit it into your 'real life' - I walk an hour as part of my commute.

Good luck, it's all about finding what works for you rather than what works for other people I suppose :) And also stopping being your own worst critic (guilty of that too)

Going on testosterone gel upping protein and lifting weights will help you build muscle.
Muscle needs more energy to run than fat cells, so your metabolic rate will go up if you build up your muscle.

Weights will build muscle, so I’d spend longer lifting heavy weights than HITT which is predominantly cardio.

Heavy low rep Weights and walking / squats should sort you out, with a sachet of testosterone gel a month. Think of it as a male body build programme for a few months to rebuild muscle. Maybe supplement your liquids with a protein powder.

Watch your portion size too as Polly suggested... it’s so easy to eat a couple 100 calories extra with a scone, or a savory snack, a spoon of oil, or just three salty almonds, so watch it closely and make a food diary for a month to get a handle on what you’re actually eating.

3 salty almonds is 100 cals! Wow. Thanks all.

Taking testosterone is a bit drastic, is it not? I think I'd rather just accept that my days of being under 8 stone are over than emulate a male body build programme. Would a doctor prescribe it just to build muscle? Shocked if they do.

Have you tried fenugreek, voted or raspberry leaf to balance hormones naturally?

*vitex not voted

I would never just take testosterone to build muscle. That's the least of my worries.

I haven't tried to balance hormones naturally. I am young, had an early menopause and severe osteoporosis in family so have to take HRT really for a while

Hi! Testosterone is not licensed for early meno at my country. I also notice some muscle lose and my endocrinologist suggests DHEA after my pressure. Any ideas?

I too have noticed the weight gain: about 10lbs in the last year with no discernible difference to food/drink intake or change in exercise levels. I have been on HRT for three months but it's had no impact on the weight.

As others have said, trying to lose it now is much, much harder than it was ten years ago. I'm really struggling to believe that I will ever get back to 10 stone which I would happily live with - I am edging towards 11 stone now and for my height (5ft 5inches) I am looking distinctly blobby.