Post menopausal weight gain out of nowhere… help!

[Orangeyish]

Hello All… thought I would dip into the collective experience / expertise of Mumsnet about this. I’m 57, was perimenopausal from about 43 / 44, and have been on HRT for about 10+ years. Have put on some weight in the usual places, but generally have been able to deal with it through a bit of intermittent fasting, cutting back on foods I could do with less of etc. Recently (over the past 4-6 months maybe), I feel that quite a few of my peri symptoms have been returning, but on top of that, I am now carrying around about 8-10kg extra that I cannot seem to shift, all pretty much boob / tum / bum. Nothing fits me any more (tops or bottoms) and I don’t recognise myself. IF doesn’t work, moderate cutting back doesn’t work and I’m left with the utterly joyless options of starvation or living with myself like this.

Before I commit to starvation (!), does anyone have any experience of dealing with similar, and sharing what worked for them? I have just gone out and bought some clothes 2 sizes above my usual and it is getting me down. I will go back to the meno clinic to see if my HRT needs tweaking to deal with the other recurrant symptoms… but all experience advice gratefully received! 🙏

Are you strength training? The slowing down of metabolism with age is thought to be largely due to the loss of muscle. If you are not actively working it you will loose it and the amount you can eat will gradually decline over the years.

If it is a very sudden weight gain though I would have thought it would either be down to hormones (maybe you need more oestrogen), insulin resistance (how is your blood sugar/do you have lots of belly fat?) or cortisol (how are your stress levels)?

Hi there… thanks for your response! No, I’m not weight training or really doing any meaningful exercise, nor have I done any for a while (so that hasn’t changed). BUT, I have been wanting to start strength training and get back to Pilates, so it’s interesting what you say about the link to metabolism… I will have to deal with it and make a regular commitment.

This recent weight gain feels fairly recent and entirely hormone related. I cannot do up ANY of my trousers and I’m not loving the increase in bra size. Stress levels were atrocious last year, much better this year, so doubt it is cortisol related. Lots to think about though, thank you 🙏

I hesitate to say this because it’s not the healthiest way, but… in a very similar position to you and struggling to get ride of an extra stone (despite Pilates and moderate gym-going), I’ve had to adopt a seriously low-fat diet over the past couple of months because of gallbladder disease and the weight has dropped off me like it used to when I dieted in my 20s. It’s a fairly miserable way to eat (nothing more than 3% fat, which basically means no butter, spreads or oils at all, no cheese, only chicken breast, cod, beans and tofu as protein, no egg yolks, no avocado, definitely no cakes or crisps or chocolate or pastry… oh, and no booze), but I have to say it’s been an eye-opener about what does actually work for post-meno weight loss. I’m planning to see if I can adapt it to include healthy fats after I’ve had my gallbladder out.

I put on 4kg during perimenopause. I am 58, so menopausal now. When I went to the doctors to go on HRT he recorded the 4kg weight gain. I have been on HRT for over a year now and have lost 3kg.

I do variations of weight training, 5 minute HIIT and Yoga. I don’t go to a gym but I do a short workout every morning.There are many good videos on YouTube for over 50s. The one I use is called Fabulous 50s.

I also only eat 3 meals a day, no snacks. I drink lots of water and herbal teas. If I do need a snack I will have a few nuts, some dark chocolate or a piece of fruit. But the more I adopt this way of eating I don’t feel need to snack.

I do also have a dog, walking is great for weight loss.

It is really satisfying when your clothes fit you.

I am not totally puritanical, I do have a few glasses of wine in the evening. My reward!

As above.

You don't need to starve but you might want to change what you eat.

What works for me (much older than you!) is

Cut out most carbs (pasta, bread, rice, spuds etc) other than wholegrain and in small portions (that's a tablespoon not half a plate.)

Increase oily fish, green veg, fruit, full fat dairy, pulses, small amount of nuts and seeds.
Cut out refined sugar to almost zero .
No snacks, just 3 meals a day and a 13- 14 hr gap between dinner and breakfast.

I didn’t go into to my diet, but exactly the same as yours @JinglingSpringbells.

Looking after your health, loosing the weight and clothes fitting feels so good!

Diet:
intermittent fasting - 2 meals + 1 healthy snack
“eat food, not too much, mostly plants”
healthy Mediterranean diet - vegetables, lean protein, plus small amounts of dairy, complex carbs and healthy fats
no sugar and UPF, and minimal refined carbs
check out Dr Michael Moseley’s advice; also Mark Hyman’s The Blood Sugar Solution; Dr Becky Gillaspy on YouTube

Exercise
start with Lucy Wyndham Read and Rebecca Louise
progress to Heather Robertson and Growingannanas (with 3-4 kg dumbbells)
Bowflex 3-minute plank every day
Aim for Caroline Girvan for serious weight training (5-10 kg dumbbells)

stick to the above and you’ll hopefully be as fit as I am at 70+ 😁

Thank you both, it is so helpful to understand how others going through the same are dealing with it…. @PacificState, I had gallbladder issues about 7-8 years ago and I did the same as you to reduce the chance of an attack…. And dropped about 5kg with little effort (gallbladder now removed). I’m not sure how sustainable such a low fat diet is, would be interested in knowing how it goes for you in re-introducing good fats (which we need). @Iammatrix, I think I snack more than I perhaps realise, particularly when working from home. I lost some weight 2 years ago by going low/no carb which was HORRIBLY difficult to start with, then just became the norm for a while.

I clearly need to put a plan in place which is do-able and sustainable. Just a little depressed that I have got to this place, but I just need to tackle it I suppose.

has anyone taken any particular supplements that have helped? Or supported their weight maintenance / hormone balance?

I take a multivitamin tablet daily as well as an Omega 3 capsule. I also take Vital Proteins collagen powder, 2 teaspoons with my daily cup of coffee. Since taking it my hair is definitely softer and stronger. And my digestive system (bowel movements), seems much better.

@Orangeyish, you say you have been
on HRT for 10 years. Have you ever been reviewed? You say you are feeling as if perimenopause symptoms are returning.

Maybe you need to see your GP and discuss dosage or any other HRT options.

I work from home too. Plan your meals, make them exciting Mediterranean salads, roasted
vegetables with fish or chicken for lunch. Natural yogurt, with fruit, nuts and honey for breakfast.

I say that the most important thing on my plate is the vegetables and a plate full of broccoli (with the fish or meat), does make you feel a bit less deprived. I’m not a vegetarian or vegan!

Consider a little batch cooking because if it’s there you will eat it rather than going for the unhealthy option due to lack of time.

Do focus on the no snacking, 2/3 meals a day though.

Thank you all. Very helpful. I can now make a plan and hopefully see results in due course! I have already started the low carb / no snacks plan, braved the scales this morning 😱… so I know where I’m starting my from and where I want to end up (realistically).

Next steps: a) book an appointment with the meno clinic and b) get moving / strength building.

I am taking Floradix every day in an effort to combat the fatigue (suspect exercise will help…) and I have a spoon of collagen powder in a glass of beetroot juice every morning, and a magnesium tablet in the evening. Could add omega into the mix.

I might log in here regularly in an effort to hold myself accountable, though to be honest, the scales this morning and nothing fitting should be motivation enough….

A plan is good and to keep to it as your new daily routine.

Then you are working to doable targets and will soon see changes. Nothing happens quickly, its the small changes that add up because you have kept to your plan.

Good luck and look forward to fitting in to your clothes and feeling good.

Yes and do post every now and then for inspiration and encouragement!

Have you looked into insulin resistance? It may be a factor especially if you're also riding the roller coaster of higher cholesterol, triglycerides, blood pressure and fatty liver as well as the abdominal weight gain. If so, the basics of lowering stress and sleeping well can help (along with strength training etc).