Finally managing to control weight again

[missfliss]

Only sharing in case helpful for anyone else struggling with weight gain, or a seeming inability to lose weight at this time of life.

I'm 45, peri menopausal on oestrogel ( 5 pumps), oral progesterone ( utrogestan for 10 days each month) and testosterone.

Was at 180 pounds, lost 4 pounds so far, and finally on my way to something sustainable for me.

Not trying to tell anyone else what to do but it's something I've been struggling with for a while now, and I have a busy demanding life without much headspace.

On top of it I'm in the process of losing my father ( brain tumour) and have signed up to run a marathon to help me focus my grief and to raise money for his chosen charity. I, specifically mentioning this because training obviously means that severe restriction ( fasting) and very low carb diets are not possible.

So what I have learned is:

Prioritise protein at every meal or snack- I'm aiming for 40% of my daily diet to be protein. I'm eating a lot of eggs, tinned fish, chicken and frankly protein powders. Some people manage to do this better from wholefood sources - well done if you do - frankly I have to use shortcuts. Aim is to balance blood sugar and increase protein to help build muscle.

Overall calories do matter - but you shouldn't be too restrictive and aim for a small deficit each day ( rather than a massive one). It's something to do with stress and insulin response, there is science around it but my old way of fasting, one meal a day etc would eventually allow me to lose weight but it was stressful for my body and also resulted in an acceleration of sarcopenia ( see further below).
I use log my meals.
My calorie requirements are higher some days because I'm running a lot, but my deficit is usually around 300 calories.

Carbs - I aim for approx 30% carbs. Not refined, and from high quality sources. So pulses, gluten free bread, sweet potatoes, brown rice, lentil pasta etc. my portions are smaller but they are still there and do matter.

Sarcopenia: the natural muscle wastage that amps up over 50.
You can absolutely build muscle in your 40s, 50s, and 60s. It's a really great idea for menopausal women for so many reasons.
I cannot get to a gym, so I have put a mat, bench and dumbbells set in the spare room ( appreciate not everyone can do this). I use a free YouTube workout for women in their 50s

and I log my weights each time on a free app so I can measure reps, and weight progression. I do this 3 times a week around work - takes approx 40 minutes a time. I'm also running a lot but that is only because of the marathon training I mentioned at the top, and this is a one time only thing.

So in terms of food, this is what is currently working for me. I applaud folks who manage to do this using wholefood - I don't have the time or headspace to do this daily ( also have FT and disabled teen!) and so I cheat.

1. breakfast I never used to eat breakfast but it is not super important and helps balance my blood sugar for the whole morning. I have a smoothie made of frozen spinach ( yep), Greek yoghurt, almond milk and protein powder. I add some extras each time: oats if running later, flaxseed or chia. Seed. Sometimes some nut butter.

It's a far cry from my older breakfasts which would make me hungrier. With more time I'd do a savoury omelette and veg or something.

2. lunch
   This was an area where I struggled and for me I've started using Huel black. It's the perfect macro solid and 400 kcals. It tastes ok - I don't love it but it's ok. Basically its nutritionally perfect, cheap and convenient. It takes me 5 minutes and fits around work - obviously if you can do better than drink your lunch then you should.

3. dinner - proper food. Again protein prioritised - and a vague attempt at macros calories. Examples might be sausages, sweet potatoes in airfryer and veg. Shakshuka, roast at weekends with veggies.

4. snacks : protein plus fat, or protein plus carbs. So for example buckwheat crackers with cottage cheese, hard boiled eggs on a piece of rye bread, apple and peanut butter, Greek yoghurt and frozen berries.

Yes I eat a little chocolate most days ( 90% cocoa).

It's not perfect - I know people will say that my lunch is rubbish as it's a meal in a drink, I'm sure you can do better but it's a hack that helps me.

Hope this helps, I feel better and I'm happy to see progress on the scales and measurements after only a few weeks.

Adding some a
Edits for clarification as rereading my post there are typos!

• I log my food into MFP ( my fitness pal) for calories and macros

My split is 40 protein, 30 carbs, 30 fat. Calories 2000 ish a day for my weight and activity level.

• I eat 3 meals and 1 or 2 snacks

• should read 'I work full time and have a disabled teen'

Hope this helps someone maybe - I've really struggle date past 6 months in knowing how to eat and manage weight / maintain health

I haven’t got time for a long post, but this is very helpful, thank you. Will be back later!

Sounds like you are in the right track 💪

I am a few years down the line from you

Got a bit chubs after hitting 40, started doing competitive sport. Took a long time to get my fitness level up

But it was like a positive spiral, training made we aware of the importance of eating well. Not low call at all, and all my meals contain carbs

I am now fitter, slimmer and more muscular at 50 than I was at 40

It's very empowering to feel that you have a degree of control about this

I typically eat muesli with yoghurt and fruit for breakfast

Sandwich and lentil soup, or chicken salad and toast for lunch (happily eat around an 800 cal meal!)

Dinner: protein, carbs and veg (roast chicken, roast pita and veg for example, usually around 1000 cals)

Alcohol or deserts very sparingly, about once a week

You can actually eat good amounts of proper food if you are active

You can be fitter at 50 than at 40

Really worth it imo

Thanks, sound about sensible and glad it's helping

I signed up to a personal strength trainer but I think it's too much all at once as recovery is brutal and I'd be better doing less but more regularly - eg using your video link! I also miss swimming and need to get back into that. Plus Pilates for my back.

Trainer goes on about protein. Lara Briden also talks about protein. Thanks for the food tips! I've switched to skyr and low fat baby bels so far. (Youngest likes them and I find them good for a snack!)

Do you think testosterone helps your muscles? I seem to de condition quickly. Hypermobile so need to keep joints and posture strong (hence return to Pilates)

@WarriorN I find testosterone helps give me drive etc, I can't anecdotally say if helped weight training or not because I was using it before I started but the nurse at the meno clinic I go to said it would. She also lifts weights, is in her 60s and looks lean and strong! She only started in her early 50s...

@SimonaRazowska thanks for sharing.

You nailed it when you said "it's very empowering to feel you have a degree of control"

Totally agree. I felt like I was sliding into a physical body I had no choice over. I'm never been especially slim so it's not that, I just felt like I was morphing into obesity and associated tiredness no matter what I did

Thanks. It's the drive I've lost. ( And libido) I've never been over weight; I'm the heaviest I've ever been now but it's only about half a stone more. I did have a drive though that would kick in in the mornings and I'd "get stuff done," and was highly motivated by many things. I've lost my creativity (background in the arts) and stopped gardening (always been my go to calming hobby) and I don't think it's just having young kids! I seem to have perma exhaustion even on higher doses of oestrogen.

The trainer has obviously forced me to go and train but i definitely need to do something more regularly

Great to read you have found the right way forward! I have been trying to find my way for the past year or so. In tricky living circumstances without my own kitchen etc and a general time of upheaval. No matter what I did I was gaining weight and the cardio and strength work at the gym didn’t seem to touch the sides even 5+ times per week.

I wouldn’t say I have cracked it but for now 5;2 is giving me that sense of control and success back. I’m losing weight with little effort and on my non fasting days I have the energy to do my workouts and I can enjoy eating carbs (which I had been trying to eliminate)

Im not training for a marathon though! So can afford to be in a fasted state a couple of times a week. I find on those days I am quite focused and sharp and weirdly energetic. But having said that I do need to get in bed early. I love waking up on a non fast day and savouring all of my meals. I eat healthily, varied and good for the gut bacteria and a high level of protein too. But the sense that I can be a bit more relaxed about macros because of the fast days actually helps me to not over obsess (an unfortunate trait of mine which never ends well)

Im on estrogen patches, mirena coil and testosterone too btw, have been on the former two for years and the testosterone only 6 months but I really notice muscle growth and strength as a result

Thanks this is a useful thread.
Just back from holiday and fed up with menopausal fatness and generally getting winded if I try to do too much.
I do a reasonable amount of exercise- running, metafit and once a week Bodypump - but I'm just carrying extra pounds which makes it so hard.

Lunch today is Huel chocolate shake. It's not very pleasant and super thick so I'm struggling to drink it, but it does seem very filling. Plan to use this to replace most of my lunches.

Hey @rookiemere solidarity!

I have had Huel black edition salted caramel for lunch - I think of it as purely functional nutrition to be honest.

Dinner is more exciting- pan fried sea bass ( 2 fillets each for the protein) and green veg with garlic butter.

This is a very helpful post. I m currently on Patches and oral progesterone. I do feel fantastic but I think it is because HRT has helped me so much with the horrible symptoms. I feel in control and am currently nearly 4kgs down. I work full-time have 2 DC and generally just feel less stressed.

I am doing 5:2 and intermittent fasting. I prioritise protein on my fasting days. I did initially use huel but have started using protein works, the butterscotch one is amazing and so much cheaper.
On my non fasting days I don't worry to much about what I eat.

I do run & use weights as often as I can.

Can I ask about the testosterone? How do you know you need it? I assume it's easier to get from a meno clinic? Can you get HRT from GP and testosterone from private clinic? Or does it all need to be in one place?

Hi @Battlecat98 - welcome 🙏

I'll check out Protein works - the macros in Huel Black are a big sell for me, as well as the fact I can identify all the ingredients as actual foods ( albeit in powdered form) - is Protein Works the same?

Re testosterone- I mean to be honest it has given me ( some) libido back, and a bit more sharpness and drive.

I think it is possible to have it prescribed by a GP off label ( they would prescribe testogel usually). It is however patchy in provision and may require a battle.
I have mine from the Newson clinic - I get Androfeme which is I believe the only testosterone specifically for women ( it's an Australian licensed drug).

My understanding is that testosterone declines fairly linearly from our 20s / 30s - and despite the fact that men obviously have much more testosterone than women overall still doesn't change that women at their peak still make something like 4 times more testosterone than oestrogen !

Check my statements as I might have those a bit off - but it's a very important hormone for women

Just diving in here with a few comments.

Great that this is working for you @missfliss and anyone else on the thread.

However I'd think really carefully about the use of shakes like Huel.
Many of the ingredients are synthetic products ( like emulsifiers and artificial sweeteners eg sucralose.)

There is some evidence coming through in research that these can affect the gut microbiome in a very unhelpful way and in some people this can predispose them to poor gut health which may be a precursor to diabetes.

Here is one such article on it.

www.the-scientist.com/news-opinion/artificial-sweeteners-alter-gut-bacteria-in-humans-70395

It's clearly not 100% certain, but the evidence is building.

Easy protein if pushed for time is a couple of hard boiled eggs or a big handful of nuts or a piece of cheese.

Some new evidence out today in the press about the health benefits of walnuts and how they might help prevent weight gain and diabetes.

Hi there Jingling ! Nice to see you - hope you are well ?

To clarify I use Huel Black for one meal a day @JinglingHellsBells and was very careful to say that drinking lunch is probably not ideal and that if you can get yourself a lunch made of Whole Foods with a similiar macro split then that is far far preferable this works for me for one meal a day as it saves time, and frankly lunch at work is usually the most awkward meal of the day. I also don it have the headspace to shop and plan 3 meals a day that work. That's just me though - others can do far better !

One clarification though ( and not a defense but a point) Huel Black edition is different to original Huel in many ways including macro split - it also doesn't use artificial sweeteners, it uses Stevia.

Well I found my leftover Huel so disgusting at lunchtime at work because I couldn't disguise it with ice, that I bought a pack of salmon sashimi which I figured was a pretty good choice.

That is interesting re the huel etc. I will look into this a bit further. I use them at work as I find it too difficult to eat anything more substantial, as I work 13 hour days, they also lend themselves well to 5:2. I struggle to give headspace to macros etc but perhaps I need to.

@Battlecat98 Huel Black does not use artificial sweetener and is pretty good actually ingredients wise.
For one meal a day in weekdays I don't consider that to be problematic TBH. If it works for you and saves you headspace (!which is frankly a huge Issue for me in an already overloaded situation ) then that's a win.

Yesterday calls overran and I had deadlines to hit within a very narrow window around school etc and so a huel black was the only option I could manage genuinely for the 2 mins I got to grab something.

My life is non stop on weekdays from 5:45 am to bedtime and every minute counts.
It's a bit shit, but it is what it is

Thing is that being overweight makes you more likely to get diabetes, so even if a meal replacement isn't perfect, if it helps you to lose weight then it must be better than not losing weight.

Plus as it doesn't taste brilliant it helps me think of food as fuel .

One clarification though ( and not a defense but a point) Huel Black edition is different to original Huel in many ways including macro split - it also doesn't use artificial sweeteners, it uses Stevia.

My understanding is that Stevia is an ultra-processed sugar substitute. It's not the same as aspartame or saccharin, but it's been through a very complicated industrial process from its original source.

As a general principle, ultra processed foods are not great for gut health, and that would include shakes.

Not criticising your personal choices - it's wat suits you!- but making the point from a science perspective.

I had a quick glance at Huel and (maybe I'm wrong) but I thought it said the shake had 500cals? That's a pretty good meal if it was real food.

Black edition is 400 calories.

I take your point re stevia @JinglingHellsBells - it's a small amount and has under 5g total sugars.

I think in context for one meal a day ( so less than a 1/3 of total weekly food and gut diversity) it has a role .

And I know you aren't criticising x

https://uk.huel.com/products/huel-black-edition?utmsource=google&medium=cpc&BrandGeneric=brand&gclid=EAIaIQobChMIwKf2wvas-gIV2IBQBh2p5wmKEAAYASABEgJg8fDD_BwE

Also just wanted to add that this whole post isn't really about Huel ( although it's my personal chosen route to hit a calorie and macro split). Happy to talk about Huel of course but it's not intended to be the focus of my advice - it's just a pragmatic thing that has helped me given all else. Whole Foods would undoubtedly be superior.

it is more about prioritizing protein and still managing calories overall to help with weight loss in peri menopause and menopause.

Im trying to say that my calorie deficit isn't a big one - as that would not work, it's a fairly small one that leans on higher protein and resistance training too.

I'm in my late fifties and do masters swimming. My menopause has been fine. Really only bothered by poor sleep, weight issues and joint problems. I haven't needed any HRT but am beginning to wonder if, even balancing up potential side effects, some form of HRT and testosterone would actually benefit my sporting performance??? Upping my oestrogen and testosterone would appear to have so many physical benefits....
Are my more successful rivals all 'doping' with HRT/ testosterone???

I don't really consider that replacing hormones that women are deficient in as 'doping' ( but maybe you were being tongue in cheek?!)

I'm glad your menopause was fine - that's great ( not sarcasm !) - the issues you do list though ( eg joint pains) would in all likelihood have been alleviated or improved by HRT.

In terms of age related sarcopenia that accelerates in your 50s that may support sporting performance- it's only really improved by resistance work to proactively build muscle mass - oestrogen and testosterone alone won't do that - they might make the process of resistance training better ( ie on recovery).

Oestrogen does of course have a documented impact on bone mass / oesteporosis

@missfliss
Thank you for this thread!
I’m well into menopause and have been on HRT patches for 18+ months, and also battle with thyroid issues. My weight has increased by 2 stone in 2 years so…
This summer I embarked on a fitness regime: weights and low impact aerobic exercises.

Although I feel better and feel stronger, my weight hasn’t budged. Reading your eating plan has made me realise that I am missing a crucial step.