What do you eat in a day to lose weight in perimenopause?

[Dietperi]

Ugh. Whacked on a stone and a half. Peri combined with steroids. At the top end of normal BMI but it doesn’t help aching joints. Also have to reduce cholesterol - likely steroid induced as didn’t have this before. Have tapered and now on a very low dose.

I eat healthily. Cutting portions and carbs would previously shift weight. Adding to the hassle only gentle exercise possible.

Vegetarian. No white carbs. Try to always add protein.

Realistically what do you eat in a day to lose weight. Want to get a stone off.

I eat anything I like but stick to a calorie target.

Work out your TDEE and reduce those calories by 15-20% for a weight loss calorie target.

I find lentils in stew type things are very low calorie and very filling, it leaves more calories to eat elsewhere if your main filling meal is only 400-500 calories.
My calories for weight loss are 1,500 per day, easier to stick to since I don’t drink any alcohol now.

For me after years of low carbing when weight loss was needed, it just stopped working. I then decided just to overhaul my diet - wholefoods, high protein, fermented foods etc. No loss....so I have reluctantly started calorie counting. After several months of no budging on 1400 cals per day I am slowly but consistently loosing on 1000-1100. I go to the gym 5 days a week, usually weights plus pilates or yoga each time.
I'm pretty horrified that to stay a 'healthy' weight I am having to eat so few calories but that is obviously all my 54 year old body needs.
Everything is logged on nutracheck and I am very strict with making sure I'm getting 30g fibre & at least 1g protein per kg weight.

I have failed to stick to any kind low carb or high protien diet or calorie counting. I have a very fussy family and unfortunately they just won't eat beans / pulses etc. I do not have time to cook and prep a million different meals and I think work related stress has really messed up my metabolism and energy levels. I am not fat enough for any weight loss meds but actually I'm not sure I could face losing my appetite because I really like nice food, fresh home cooked not junk. I don't think I realised how lucky I was in my 20's and 30's because I could eat anything and everything and not gain weight. Bloody hormones.

Constant battle here now too. Post meno.

I use 16/8 method all the time apart from when on hols/going out etc. day to day anyway. However, I am really strict every alternate day, and have some nicer things on the treat/other day. That makes the strict day OK and bearable. It maintains my weight, that's all I want. If it creeps up I use the strict day for a week. Strict means 1200 cals or thereabouts. I don't count them on the treat days 😊

I can only eat about 1200 without gaining weight. I eat sugary things a lot unfortunately but within that amount.

I lost 4kg in a month before surgery two years ago.

I stuck rigidly to 1200 cals a day. I didn't count milk in coffee but I also didn't count my exercise cals burnt.

I ate dark chocolate every day and occasional gin and slimline tonic.

So mainly white fish, veg, berries, 0% fage yoghurt. Plus dark choc and coffee.

I ate a lot of sashimi!

I also continued losing weight after the surgery whilst I was confined to the sofa. Similar approach calories wise. I mainly had a late lunch and lots of coffee for breakfast and then late afternoon. Filled me up.

I realise that this would be the healthiest way of losing weight but it worked for me.

Also has your GP said anything about the impact of your steroids on bone density?

Thank you all. I am really going to have to count everything.

with steroids I am keen to keep up with high quality dairy - organic yoghurt with various cultures, etc.

fermented foods definitely helped.

I really cannot eat normal family meals without my weight going up fast. Very frustrating.

Thank you for this thread. I've always been a BMI of around 23/24. Within 6 months I piled on the weight. Aged 50, now BMI of 29! Utterly depressing. It's not just how I look, I am constantly aware of the extra weight I am carrying.

I am sure the extra weight doesn’t help with the aches and pains, etc.

I have started to really look at how to add protein, vit D and calcium without racking up calories.

• Peas and edame beans are surprisingly high in protein.
• Quinoa is a complete protein.
• Letting mushrooms sunbath gives a big vit D hit.
• broccoli is high in calcium. Calcium cured tofu. Dairy sources also so important.
• tomatoes have more benefits for cholesterol lowering when cooked.
• any other bits to add to the list?

Honestly? I eat so little food now compared with the fast few decades. I track all my calories on my fitness pal and eat around 1200 calories daily. I weigh everything. Sounds obsessive and boring but I’m a size 8 and have been since I was about 45 (6 years ago). I eat oats, Greek yoghurt and berries and kefir for breakfast, tuna with 2 rice cakes or chicken salad for lunch and a Hello Fresh meal at night always with animal protein and a very small portion of rice or potatoes. Also have a couple of bits of dark chocolate in the evening with a cup of tea.
I also weight train 4 or 5 days per week and drink a lactose free protein shake with water afterwards.
You’re probably right to try and get calcium and vitamin D with your diet but I personally would just take the prescription calcium and vitamin D preparations (Accrete D3 or similar) to ensure you have bone protection while on steroids. I’m a hospital pharmacist though and would always just take the drugs for ease!

Once peri hit I had to stay around 1300 calories a day or I gain weight.