Menopause and out of shape ( with pics ☹️)

[Sallysister68]

I am 56 and went through the menopause last year. I feel completely out of shape, I’m 5ft 2 and 8st now. I have put on about half a stone in the last year and can’t seem to get rid of it.
Can anyone offer advice? I eat a very healthy diet and walk a lot but have never been a gym person.

You look fine, as I’m sure you’re well aware.

No it doesn’t OP , & the majority of women on this know that ..
There will always be negative Nancy’s I’m afraid 🙄

I use a weighted hula hooping. Ten mins each way and my body shape is the same as pre menopause
It works for the waist and I can watch tv while doing it

Op, you just need to tone up. Take up strength training to build the glutes and do some Callanetic/ Pilates type exercise

I’m doing the apple fitness workouts for strength. I got a free trial when I got my new phone and did them thinking well this won’t work much but I stuck at it and after 2 months I am stronger and leaner and I’ve lost that annoying lower back fat.

I started off doing the 10m workouts then 20m now I’m on the 30 min ones. I have two sets of dumb bells 4kg and 1kg. I’m adding in Pilates on there now too for my core and I have a swimming lesson for an hour a week which helps burn energy.

Lol, this is going to get flamed as a humble brag! Most people would be incredibly happy with that figure!

@Sallysister68 I hear you, those posters saying you look great. You do look great, however you are probably like me in that you are used to being slimmer and toned and to now have this “middle” thing going on is upsetting for you?
Im following this as although I’m a bit taller I’m exactly the same and I know something has to change!
it’s really difficult isn’t it it. I guess the answer is to make more effort now as hormones aren't as easy going as they were! I’ll be interested to see what supportive people on here suggest, thank you for starting the thread and ignore the “thirsty” comments💐

Nasty people on this thread. I’m similar to you OP, always been naturally slim and I do not like my new tummy or my disappearing arse! It’s a bit of a shock tbh. Just because I don’t like it on me doesn’t mean I care about other people. I feel less strong and fit and taking steps to address that is sensible. What are we meant to do as we age, just give up and start watching day time tv?

I think for a 56 year old you look amazing. You could just do a few exercise classes and that would help.

I think you should do something now as I used to be like you and a few years later I have put on another half stone which is not shifting and when you are small it notices.

These photos could be of me!
Everyone says I look great - and I do in clothes - but at 5foot 2 every extra pound can look like half a stone.
I’ve just been on a week long binge of chocolate and alcohol and carbs and it stops tomorrow. I’ll go back to weights and walking and IF with low carbs/high protein. Always works for me - I just lack willpower but a beach holiday in August is good incentive 😂
I do need to go back to Pilates or yoga but struggle to fit everything in with a full time job and two DDs
Start with lifting weights - 3kg each is a good starting point. Find a 15 minute total body weights routine on YouTube - loads on there. And walk 10K steps a day with an 8 hour eating window.

You will tone up quickly.

Squats with weights is another good one.

Yes strength training is the way. Progressive overload training not just random YouTube videos. You need to build muscle. Prioritise protein and general movement.

When you go through the menopause, your hormones change and the drop in oestrogen means your muscle mass decreases. Muscle burns many more calories at rest than other tissues like fat, and also creates the "toned" look on your body. This is why even if your diet and activity are the same as a decade ago, your body composition (fat v muscle) will change and you will gain fat. To overcome the fat increase you need to:

• drop your calories and/or increase your activity
• or, muscle building exercise and eat enough protein to support muscle growth (which is preferable as this will lead to an overall better appearance that losing fat alone).

As @SpongeBlobSquareFace says, a weighted hula hoop is great for strengthening and toning in middle age. (As long as you actually use it and don’t shove it under your bed and only remember it exists once a week …)

Won’t comment on OP’s photos as there’s no way I would ever put similar photos of myself on a public forum.

It’s not the most tactful post, is it? ‘Completely out of shape’, ‘8st now’. Given I’m sure OP knows that most mid-50s women will be a lot more ‘out of shape than this’ and heavier than this. Certainly made me feel a bit shit - I’m same age and height and really pleased to have lost a stone to get down to 9.5 stone. Then again I’ve been over 10 years in menopause so have had a lot longer to struggle with putting on half a stone…stone…two stones.

My advice for what it’s worth is lower carb, and exercise.

And yet it's still attention seeking...

@Sallysister68 @JMAngel1 i agree with you as I am just 5ft so a few extra lbs looks like a stone! It’s that middle tunny bit that gets to me the most. Kids and family have said stuff too me too about my extra weight but my dp remains unphased, doesn’t bother him and he gets annoyed when I’ve been upset with comments with whoever has said it, he seems to love me all the same which I suppose has saved me from despair.

In fairness I think if MN posts were restricted to conscious tactfulness we’d be missing the property boards, and holiday posts, and anything to do with independent schools or even leafy comps in expensive areas. Style and Beauty would be even more handwringingly martyr-ish. People would be driven out for admitting to an Ocado delivery. And as for being reckless and spendthrift enough to procreate …

😮

Go to your GP and ask for a DEXA scan. It’s very important.

Also, there is a book called Level Up by Stacey Sims. It’s a good read about exercise, nutrition, post menopause.

I don’t think OP is stealth boasting tbh, yes she is fairly slim but definitely out of shape and needs to exercise to fix that.

I guess so. But it feels akin to putting up photos of a luxury Thai hotel with huge suite and complaining that the beach is 100m away rather than 50m.

I accept weight is a hot button issue for me though!

Mumsnet is so weird about people posting photos. Posters will offer all kinds of help and support in words but post a picture and the claws come out.

As pp have said, strength and toning exercises can help you achieve what you want. You have a great base to start from so you should hopefully see results in a short time.

I’m the same as you OP. Always been slim but now got a belly, it started about 4 years ago when menopause hit (I’m a couple of years older than you). I’ve also put on 2kg overall and it goes all seem to be on my belly.
I can still fit into many of my clothes from years ago but now doing up that button on my jeans is harder. I do weight training, I’ve toned and bulked up all over but the belly is not shifting. The only time I lost it was this summer when I accidentally ate practically no carbs, but it returned as soon as I started eating them again.
As someone who’s never had to restrict food groups cutting down on carbs is hard, but it does seem to be the only remedy, at least for me.

I don’t have any advice but just to say that I can relate to you. I am also 5ft2 and have gradually gained around half a stone over the last year. I am trying everything to get back to around 8 stone (or not even necessarily worried about the number on the scale but to lose the tummy fat). Nothing is working for me at the moment, but I just feel too big/out of shape for ‘me’.

Sorry to jump on your thread, but here to pick up any tips. Those of you who are similar to me and OP (height/weight) do any of you know approx how many calories you eat per day? Any other tips? OP - what’s your current daily calories/types of meals?