Avoiding weight gain around the middle?

[redfacebigdisgrace]

Is there any way of avoiding this? Or limiting it?

I try to limit sugar, eat lots of protein and weight train. Anything else I can do? I don’t drink alcohol.

Thanks

I think I need to cut out the sugar which is creeping up a bit. Also start my day with a more protein heavy breakfast. I’m already fairly lean with BMI around 21 just don’t like the belly that has suddenly appeared. I’ll keep up with all the weight lifting as I’m seeing progress there although it’s tough building muscle in your 50s!

@JinglingSpringbells its different when women hit the menopause as hormonal issues kick in more. It’s not as simple as 80/20

Peri here but cut out booze and most snacks and am maintaining only. I am at top of my weight band though so by the sounds of things should try and loose before hrt etc. I can't eat loads of protein though due to health issues so that probably won't help 😕.

@missfliss has the best advice on this thread imo OP. I do something similar and I’m happy with my shape. I’d try and focus less on your mid section and more on building your glutes (no pancake arse), quads and shoulders. That will make your mid section appear smaller.

I also aim for volume eating lower calorie foods with my meals like veg and salad which is very satiating. I don’t low carb, one meal a day, no sugar or any other strange ways of eating. I eat chocolate/crisps etc just not much. I eat rice or potatoes every day. My opinion is restricting foods or eliminating food groups is a great way to fail.

For me and what works for me is it’s all about calorie maths and getting the nutrition, taste and satiety from my food.

I eat what looks like a big meal at lunchtime at work. Not a week goes by when someone “on a diet” says OMG how can you eat all that? Yet I’ve just consumed fewer calories than their pot noodle, better nutrition and about 30g of protein.

Do you track your calories? It might be a useful exercise to see where they’re going.

Your strength training is great but you really need to be pretty close to failure for your muscles to actually get any bigger as opposed to just stronger and then You need to be eating enough protein for those muscles to repair themselves.

Body recomping is entirely achievable and making it happen is all about consistency and discipline.

A few people I like on IG who are evidence based are Emma Storey-Gordon (esgfitness). She has a good podcast and deals mostly with peri/meno women. She busts a lot of myths with actual evidence. Knowledge is power. I like Graeme Tomlinson (the fitness chef) too.

It is really. People talk about things like metabolism slowing but no one says what the magnitude of effect is.

In reality it’s really quite small, like half a slice of bread’s worth per day or something and that doesn’t kick in until our 60s.

What has happened is that our behaviour has changed and our activity levels have changed over time.

https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613

@PortiaWithNoBreaks certainly not true for me. I am exercising more and eating less. I am very active. I gain around my stomach now.

Hormones, or specifically lack of oestrogen, does contribute to altered fat distribution around the middle away from hips. It might be worth trialling hrt to see if it makes a difference. Also fat cells produce small amounts of oestrogen.

How much protein in grams are you eating? High protein is 20% or more calories from protein.

@PortiaWithNoBreaks I follow exactly the same people on Insta - I love Emma Storey Gordon for her evidence based approach and her behavioural change ethos.
I actually lost that 18 pounds ( and sound a love of strength training) after I did one of her paid for programmes.
It was life changing for me - but before I get accused of working for her ( I don't !) she posts so much free helpful content that she is totally worth following

To a certain degree, its unavoidable. Women pre menopause tend to carry fat on the hips and thighs which is good for our health. Belly fat increases estrogen production and that is why our bodies change around menopause. Your body is basically trying to replace some of the hormone production you lose.

Keeping generally slim and active with a very clean diet will help but the shape will always be different than pre peri.

Interesting podcast episode here on the role of body fat and health from a scientist who specialises in female hormones.

https://open.spotify.com/episode/1ESNDj61YbpJZPWhEozaBZ?si=HI5l2TbOReCfitZu31PjUQ

Lots of studies suggest that being around 25/26 BMI as you get older is actually preferable for a healthy old age! As with all things, balance is the key, stay fit, cardio and weight bearing, eat well, don't restrict any food groups, and don't obsess about BMI.

There was some research last year (maybe what someone has linked to here?) which said it's a myth that metabolism changes with age and it's only a factor after 65 (ish.)

The quote I like is 'You can out-run the fork'.

By a scientist.

But it depends what your BMI was to start with.
For someone with a normal , long term BMI of 19, based on frame size as well as fat and muscle, going to BMI 26 could mean they were obese. It would for me, anyway.

I also think there are perhaps other factors at play with that research.

One is that women are slightly less likely to fracture a bone if they have some padding.

The other is that is the increase in BMI is muscle gain then that's a bonus as it helps prevent falls and allows some wriggle room is someone is bed bound with an illness.

And another could be it's nothing to do with BMI but that fatter people may socialise more, where they eat and drink more, and social activity in older age is linked to longevity and less dementia.

Sugar definitely has a big impact. Last year I cut out all added sugar and starchy carbs and my tummy went completely flat. Last month I started taking d mannose (type of sugar) for cystitus and already I can see my tummy growing.

The Zoe website and library has plenty of excellent advice including some articles on women/menopause. https://zoe.com/our-science

https://zoe.com/learn/category/life-stages

This is a highly scientific paper [linked to on the previous link] but the conclusion is worth reading.

The basic information is that loss of estrogen can make women more predisposed to heart disease and diabetes.

https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(22)00485-6/fulltext

In summary, the physiological effects of menopause are numerous and the menopause transition is a time of great change and unfavourable metabolic effects. Whilst this transition is inevitable, this analysis demonstrates that approaches can be taken to attenuate the adverse cardiometabolic sequelae, including a focus on modifiable factors, such as diet, microbiome and use of MHT in appropriate candidates. [MHR= menopause hormone therapy]

https://zoe.com/learn/menopause-weight-gain

How do you get 100g of protein a day? I'm trying to eat more protein but as a vegetarian I'm finding it quite hard.

I eat similar levels of protein but I’m not a vegetarian.

I’m sure Emma Storey-Gordon covered this on one of her podcasts but I don’t remember which one. I think she is mostly vegetarian.

The easiest way to increase protein consumption is to increase the portion size of your existing protein sources. Are you tracking them on Nutracheck eg? Do you know how much you consume currently and from what sources? If you don’t, it might be worth doing that for a few days to give you a start point.

Maybe supplement with a vegetarian protein powder mixed into O% Greek yoghurt once a day to start with?

No, I'm not tracking it @PortiaWithNoBreaks I'm just trying to eat more iyswim. So I'm having Greek yoghurt at breakfast, and trying to eat more nuts, beans and eggs. I'm also eating protein bars which I think are full of sugar and calories but they're very tasty and an easy way of boosting my protein.
I'll try to buy some protein powder this week.

@WhereAreWeNow well I'm a carnivore which does make life easier.

My day on a plate though:

Breakfast 1 ( pre workout)
Green smoothie: 1/2 banana, almond milk, protein powder and frozen spinach

Breakfast 2: ( post workout and just before work)
1/2 banana with 0% Greek yoghurt, topped with frozen berries, oats, flaxseed and nuts

41g protein in that

Lunch:
Usually a salad made me cannellini beans, tomatoes, cucumber, chopped new potatoes, spring onion, peppers, capers - topped with 1 tin of Tuna.

40g protein

Dinner:
Tonight it's stir fried beef noodles from The Good Eats cookbook

31g protein

Protein powder is undeniably processed but a very helpful lean source of protein and available in vegan / vegetarian forms too.

Other good sources:
Eggs - make an omelette with 2 whole eggs and boost with extra egg whites. Serve with cheese and a side salad of pulses or lentils ?

Tofu is decent for protein too - again sneak pulses in to top up protein.

0% Greek yoghurt or Skyr

Cottage cheese

@WhereAreWeNow Babybel light have 5g protein each. It sounds like you’ve got a good protein base already and just a few tweaks will increase it.

Nothing wrong with some UPF if the majority of your diet isn’t, imo. Fulfil protein bars are lush and no more processed than a Mars bar.

I gained over 30 pounds during the menopause. I'm now 70 and slim and superfit. I achieve this thanks to a healthy Mediterranean diet and daily workouts that focus particularly on maintaining a strong core.

Intermittent fasting - brunch instead of breakfast and lunch
Lots of vegetables, moderate amounts of lean protein, some complex carbs, dairy/full-fat Greek yoghurt and healthy fats/nuts.
Very little alcohol- "don't drink calories"
Almost daily weight/dumbbells based workouts courtesy of Caroline Girvan
Regular HIIT - either Growingannanas or Caroline Girvan
Lots of planks and abs workouts.

A strong core and a diet without UPF, refined carbs or sugar are the keys to active health.

5% full fat Greek Yoghurt is suggested by the experts as it keep you fuller longer.

Personal opinion here- I just hate 0% fat yogs! Soooo bitter.

@missfliss I'm with you on the 0% Skyr or Greek yoghurt

@JinglingSpringbells the 5% Greek has double the calories and less protein/100g. Anyone who’s building a diet around protein and weightlifting is likely to opt for 0% as part of their overall macro.