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.

This is an interesting thread, meal replacements aside (personally I don't understand the point of consuming a 400-cal artificial shake when you can have a really decent healthy meal of veg and protein amounting to the same, but hey ho, if it works for you, crack on!).

I've been on estrogel for 16 months now and I've noticed recently I am now losing weight v. gradually but with minimum effort – ie, I'm not cutting calories or exercising any more than I did – and I wonder whether my estrogen level has hit that sweet spot of revving up my metabolism to what it was before I was peri. I can see my waist again! I've read some studies that it can happen, but not heard much anecdotal evidence. I now intend to make a concerted effort to eat less and move more in the hope the weight loss speeds up.

@Youaremysunshine14 yes I agree - if you can have a decent meal of protein and veg it's definitely better than a shake.

Point is I can't.

weekday at lunchtimes on this macro split are not easy - I often don't know where I'll be or if I will actually get anymore than 10 minutes at lunch. Now yes you can see 'plan better' 'organise better' etc but honestly I am a fully time worker, with a disabled kid, and marathon training with imminent bereavement on top. I have more than enough to do and frankly managing proper nutrition at work lunchtime truly was a barrier for me. It might not be for others and thats great. I shop and cook for all other meals on top and to be honest I'm kind of overloaded as is.

I'm sorry if I am being defensive but I have said so many times that I'm not recommending my chosen lunch vehicle for others, but it helps me in my specific circumstances hit a macro split which is the real point of this thread.

After that epic rant I am glad it's a helpful thread overall though overall and that's wonderful that HRT seems to be positive for you.

No need to be defensive, you don’t owe anyone an explanation

life can be very tough. And everyone who manages a reasonably healthy lifestyle despite this, is doing a great job imo 👍💪

I didn't mean to sound as though I was having a pop, it was an observation. I did say if it works for people, crack on. Sorry, will bow out of the thread now.

@Youaremysunshine14 sorry I would have replied earlier but I was out for my weekly long run.

I really didn't mean to bully you off the thread - honestly I didn't. I know you said 'if it works' and I am aware that I'm being overly sensitive on it my apologies.

I just feel that more and more the thread is becoming about just one small aspect of what I'm doing (huel) and each time I defend it and trying to contextualise it and actually making it worse.

Also for some people intermittent fasting of low carb may be a good approach- but for me with strength training and running it isn't. I need regular fuel and some carbs on there.

@FooFightersFan well done on prioritising fitness that's fab.

One other thing that has helped me is also to focus on NSVs ( Non Scale Victories) as actually weight isn't always the best reflection of d what you are doing.
I'm trying to think of it as body recompositioning - eg trying to alter the proportion of muscle and fat.

I took measurements from my waist, hips, bust, thighs, calves, biceps and neck - and each month I record the change. So even if the scales haven't moved sometimes it's motivating to see other progress instead. I'm trying to avoid that trap I've been guilty of before of being dreadfully demotivated by slow or zero progress on the scales so j feel this broader lens is helpful:-)

I do the same with exante bars a couple of times a week when I don’t have time for a decent meal with protein and veggies OP. I think you have been clear throughout the thread why you have the huel a few times a week, I would have been defensive about the previous poster’s unnecessary comment as well. Thank you for all your useful advice :)

You eat quite a few powders, the protein in breakfast shake, the huel at lunch and then processed meats, so overall your diet is pretty poor. Very artificial.
I understand you are now protein focused and it is important to point that sarcopenia doesn't happen at your age unless you have an illness.

Being strong, active , lifting weight is great, and everyone should do it but a 40% protein makes no sense, given the body can only utilise a certain amount and then excess is stored as fat. A 30gr protein per meal is your top limit.

Long term excess protein will raise your inflammation. Try to switch to some tofu, beans which are also protective in terms of cancer whereas animal protein increase risk.
At your age, eating for longevity and health is as important as eating for muscles.
If you are training for a marathon, you might benefit more from a differently formulated diet.

Just popping on to say despite the feedback on the thread below :-)

I'm continuing to feel happy and well energized / sustained with this way of eating and weight training / marathon running.

Have lost some inches which is great - not feeling weak or deprived and eating good meals / snacks for variety ( lots of veg, eggs, fish and some dairy / good fats).

Have also lost 5 pounds and now up to 10k distances on weekend long runs as well as 2 x 5k in the week.

Will need to adjust fueling for even longer runs later this year so will probably need to consider pre and post run eating at that point.

For now though my very simplified weekday daytimes are helping immeasurably

This sounds like a totally 7nsustainable diet for most people. Great that it's working for you but there are thousands of similar diet plans out there that all work if you stick to them. Most people can't which is why there are so many variations and so much money on the diet industry.

Yes - I've tried lots over the years - most are not compatible long term or with distance running combined - that's what is hard for me. I'm not trying to make any money just to share some general principles.

Thanks for this thread.

I feel like this now.
Going to discuss testosterone with gp next week!