Peri menopause and Weight gain

[BaconAndAvocado]

I'm 51 and, I think, peri menopausal. I have been trying to lose a stone for a couple of months now.

Despite cutting down hugely on calories and exercising it just won't shift.

I never had this problem in my 49s and found it very easy to lose weight.

Any ideas?

*40s

No answers from me I’m afraid. I’ve been been really struggling with that this year. I’m eating the same calories and doing the same exercise that in the last few years would have shifted my weight. It’s just barely shifting downwards. It’s really getting me down.

I discussed it as one of possible peri symptoms with a doctor a couple of weeks back. She wanted me to have my thyroid checked so I’m having a blood test next week.

Same. Considering HRT to be honest. Have had all my bloods checked & all fine.

Alter your diet so that there's less carbs. Alter your exercise so that there's more resistance.

@chutneypig We need less and less calories as we age, with the biggest drop in demand being at menopause. What used to be a deficit may well now be maintenance.

Same here. I have never dieted. I ate healthily and exercised to keep on top of weight. That’s not working anymore.

@TheFoundations

Alter your diet so that there's less carbs. Alter your exercise so that there's more resistance.

This sounds like something to try. I'm currently following the 5:2 approach which is all about calorie counting, not avoiding/cutting down on certain food groups.

I use the Nutracheck app to calculate my calories and I'm pretty sure it doesn't take into account that I'm peri menopausal!

My PT is back from maternity leave in a few weeks and I don't have weights at home so that ties in too!

I think it’s more about ageing too. Cut portions by half or do a modified 5:2 - I do more like 4:3 or only eating first thing and in the evening. Up exercise levels and include some light weights to maintain muscle tone (I was amazed at how much upper body strength I had lost but the weights really helped). Stretch lots because stiff muscles reduce mobility and limit exercise. Joining a gym can help because you can choose an exercise regime that targets parts of the body you need to work on, in my case, back, legs (dodgy knees so need strong leg muscles) and upper body. Ballet style exercises are great for suppleness and balance (which is also affected by loss of muscle tone).
I also take HRT and intend never to stop.

(My weights came from Argos years ago)

I do Pilates and strength training with heavy weights and a PT. I’m still heavier than I would like! I k ow it must be diet but honestly don’t think I eat loads.

Brilliant directory here with plenty of bodyweight options, so you can start at home (no equipment needed)

exrx.net/Lists/Directory

Stronger muscles need more calories, so your requirement will go up as you train them. Eating carbs triggers insulin release, which will restrict your fat burning. Why burn fat (says the body) when there's this lovely bunch of carbs here? So, decreasing this response will mean you will better be able to use your fat, rather than carrying it around and still craving carbs.

Increased resistance work plus calorie maintenance (with less carbs, more fat, adequate protein) will get you closer to toned toned toned.

Good luck :)

@Baycitystroller

I do Pilates and strength training with heavy weights and a PT. I’m still heavier than I would like! I k ow it must be diet but honestly don’t think I eat loads.

You don't have to eat loads. There are mechanisms in the body (the insulin one I just posted above), which can mean that even if you're in a calorie deficit, your body's first choice won't be to prioritise burning fat. It doesn't want to burn fat. Fat is energy storage - a savings account - safety in an emergency. Your body loves having fat and will pile on as much as it can. That's where sugar/carb cravings come from.

Calorie deficits can be dealt with in a variety of ways, for example, a decrease in hormone function (so you might get mood swings or struggle to sleep when you're dieting) or energy levels might drop, or your hair and skin might go a bit lacklustre. Bodies don't only use calories for exercise and fat storage. Every function the body performs uses energy. This is why some people lose weight when they diet, and some just feel crap.

Obviously all bodies have limits, and if we stop eating, we will all lose weight. But the slight calorie deficit we're recommended for weight loss can be compensated for in many ways by the body, and fat loss is only one of them. Calories in v calories out is only part of the story.

OP, 5:2 works because it's less calories overall, and because when you're fasting, your body runs out of carb stores. So it has the same effect as going lower carb. When the carbs run out, the body is encouraged to use fat. It doesn't matter whether the carbs run out because you didn't eat many to start with, or because you've hardly eaten anything at all. Same result: body uses fat.

So I need to eat less carbs? Shame because I love them!!!

No way i can do 5:2. Tried it and it had me climbing the walls with hunger!

That's because you're addicted to them! Think about what happens when you don't get your carb fix. Low mood? Headachy? Weak? Lightheaded? Shaky? Then think about drug withdrawal symptoms; it's disturbingly similar. Lots of us are in that boat. It's why we get 'hangry'.

If we eat carbs before our body runs out, the body will forget how to use fat for energy, because it always prioritises carb use. If your body doesn't know how to use fat anymore, it will do its nut when you don't give it carbs. That's why you found 5:2 so hard. It only takes a few hours for carbs to get low, and that's when the body says 'Food, please!'. If you can't use fat at that point, your body says 'GIVE ME CARBS YOU BLOODY IDIOT!! WHAT'S WRONG WITH YOU??!'

It's why overweight people still get hungry (and hangry), despite the fact that they are carrying plenty of spare calories around that they should be able to use when there's no food.

The maths are really depressing as you age, especially if like me you are short.

When sedentary I burn 1400-1500 a day and about 300 more with regular exercise. To lose a stone at a pound a week I would need a calorie deficit of 500 a day.

It's worth putting your own data into a TDEE calculator - the NHS have one - so that at least you know what you need to maintain / lose weight.

@GCrebel, can you link to NhS TDEE calculator?
I tried to google but not finding it.
They usually under-estimate what I need.

Hmm you're right, I can't find the NHS one. Am sure there used to be one, but all I can currently see is a BMI calculator which seems to give a range for calories required.

This one may be better. tdeecalculator.net

actually that's pretty good, it came up with a good number that matches what I actually consume (what fitbit says).

Although I don't agree with it wanting me to gain 5-7 kg to reach 'ideal' weight. My present BMI is not too low at 21.

The only way I have found is to try intermittent fasting. I would recommend 18:6. The body will turn to use fats for energy rather than carbohydrates
During your non fasting period eat good food

Am early 50s and have been losing weight on low carb and intermittent fasting. I’d tried fasting a few years ago and thought I couldn’t do it and would be ‘hangry’ the whole time but it’s actually ok. I started listening to Gin Stephens Intermittent fasting stories podcast - she’s about our age and lost a lot of weight fasting. Also read her book. Understanding more about how it work helped as well as realising that hunger comes in waves and it’s ok not to just give in immediately it doesn’t mean you’re necessarily just going to feel hungrier constantly.

At this age your daily intake of calories should be 1600.
I cut out bread, pasta, white rice, biscuits any other "obvious" carbs. Replaced the pasta and rice with brocolli or cauliflower. Stopped eating breakfast cereal, I think its a waste of calories, not filling or particularity healthy. Replaced with fruit or smoked haddock and tinned tomatoes or eggs.
Started walking for 1 hour every day as fast as I could (approx 7000 steps) whilst carrying 1kg weight each hand and keeping my arms moving.
Lost approx 1 lb each week until I got to target weight. I am 56.

@GCrebel

Hmm you're right, I can't find the NHS one. Am sure there used to be one, but all I can currently see is a BMI calculator which seems to give a range for calories required.

This one may be better. tdeecalculator.net

This gave me a figure of 1800 cals which is pretty close to the figure b Nutracheck for non-fasting days on the 5:2.

My b2b fasting days of 600ish cals went well. I'll be doing the same next week.

My Apple Watch tells me I use 2000 cals a day up. Pretty sure I don’t eat more than that but can’t shift the weight.