Weight loss when menopausal

[Overthemenopause]

If you've successfully lost weight when post menopausal how did you manage it?

By sticking to a very rigid calorie target and giving up alcohol.

Mounjaro weight loss injections.

Low carb.
Bootcamp on here is fantastic for ideas and support.

Low carb, low sugar. Lost 3.5 stone ,I'm post menopausal now.

I went low carb - lost 3 stone, I have kept the weight off. No pasta, potatoes, rice.

i then gave up booze, really helped shift belly fat.

I don’t count calories, I don’t eat processed food.

Gahhh! I’m in the same boat and not loving any of these suggestions. Can someone come along and just say it’ll magically fall off post menopause? Thank you.

Afraid not. My understanding is that our metabolisms change during menopause. Pre menopause I could eat pasta, rice, bread, crisps, potatoes and be slim, now no longer possible.

once I reduced carbs the weight fell off me.

The idea is to eat food which promotes satiety like high protein food, good fats, so then you don’t need carbs to fill up with.

Honestly, low Carb sounds difficult. But it really isn't.
Hop over to the Low Carb Bootcamp threads for some ideas.

I lost 3 stone.

I find it so easy to switch back to if I have found weight creeping on again.

I have realised that to maintain my weight I need to cut carbs down permanently, my metabolism is different. I am more active now than I was 10 years ago, but weight creeps onto my middle really easily.

Fasting works for me, have lost 1 stone in the last year. I work from home and fell into being a grazer and fasting just takes the temptation out of it. Also joined a running club. Reduced drinking to one drink one week nights.

Low-carb, calorie-counting and MyFitnessPal.

I lost about 36lbs and have kept most of it off and this way of eating is now a way of life.

Lowish carb. I'd have one weetabix for breakfast with som low sugar yogurt. A sandwich for lunch but remove one slice of bread. Dinner would be salads with tuna/chicken/beans/chickpeas, or sautéed onions, courgettes,. Try to avoid pasta, rice, potatoes at dinner, but I'm not "low carb" just conscious of not eating too many carbs. I'd rather have olives or a small handful of nuts than toast if I'm hungry between meals.

I'm not thin though. Bmi 26 but I do pilates and yoga and feel like this is the best I can do!

Thanks all. I'm using MyNetDiary (which is similar to MFP) and tracking my meals. I'm focusing on changing one thing at a time so for now it's cutting out UPFs and upping my fruit/veg consumption. I've been very near or over my carb limit each day in doing that.

Today's meals for example:
150g Skyr
80g frozen fruit
25g seeds

Small avocado
1 celery stick
85g radishes
4 cherry tomatoes
5 pickled onions
100g cucumber
10g feta

Chicken stir-fry
1tbsp soy sauce
0.5 red pepper
20g cornflour
1tsp garlic puree
1tsp ginger puree
1tbsp sesame oil
1 cup spring onions
Egg noodles

Snacks
1 banana
1 apple

That comes in at 1500 calories for the day. This is fairly typical eating for me lately but from what's written on this thread I may be doing it wrong is that right?

I've a lot to lose. I'm doing all the things - low carb, 30 plants, cutting out sugar, 16:8, meals but no snacks, but have still had to resign myself to the fact that the weight will come off in ounces not pounds.
Wish I'd sorted this pre menopause.

Same, but menopause struck by suprise and 20 years too soon for me.

It's really not fair is it @Overthemenopause - and doubly so for you!

Would you count fruit as high in carbs? I'm aware some have lots of sugar but other health benefits such as fibre and vitamins. I love fruit but I'm starting to wonder if it's my downfall 😐If you've been successful, did you cut down your fruit intake? I see there's some in the OPs sample menu which otherwise looks really healthy.

According to my app, yes, fruit is extremely high in carbs which surprised me. I think I'm going to focus on upping protein and fibre because they're bulky and filling.

I've been exercising for a few months - mainly swimming - and I've lost weight and I'm much happier. Also quit booze.
I did slimming world last year but piled it back on as it was too restrictive and I love my food.

Weight lifting and resistance to build muscle and an increase of protein in the diet.

You won't necessarily lose weight but you'll look much more toned.

Plus a minimum of 10,000 steps a day (walking &/or running).

The exercise tends to make you sleep better too, which is also good for weight loss/decreased snacking.

I think this is a useful thread and I really need to lower my carbs and reduce alcohol. I was interested in the answer to the fruit question - does that need to go too as well as pasta, bread etc?

Also what higher fibre foods do you eat beyond veg? Most of the bread, pasta I have is brown, wholegrain etc because of the benefits of the soluble fibre so how would I replace that?

Going down to two meals a day. Only thing that has worked.

I am 52, on HRT and have lost 2 stone since last October. What prompted the loss was a diagnosis of high cholesterol and the GP wanting to put me on statins.

What worked for me - intermittent fasting (although really it's just not having breakfast). I just have coffee when I get up and don't eat until about noon. Then I have overnight oats for the fibre made with low/no fat yoghurt and whatever I have in the cupboard - raspberries, nuts, chia seeds, dried cranberries, sultanas. Evening meal between 6-7 and try not to snack after.

Because my underactive thyroid means I can't handle cholesterol as well as other people I have also cut out all butter, red meat, cheese, cream. I am eating more salmon and avocados. Was never a big drinker but now avoiding it almost completely, think the last time I had a glass of wine was at the start of July. I do still have things like cake and biscuits but occasionally rather than every day.