Weight loss post meno. What actually works?

[Katisha]

My usual low carb tactics are not working now post meno.
Anyone managing to shift weight successfully once the hormones have all rearranged themselves?

I put on 21 lbs during the menopause. Discovered 5:2 and lost all of it and have kept it off for 2 years. Still do a weekly fast day and no snacks Monday to Friday

Sounds promising!

Hey katisha,

I would start by really understanding what you are eating and how many calories you are ingesting 5:2 in fact any diet is about calorie management so

1g of protein per kg of your body weight
Keep daily activity up aim for 10000k steps a day
Use this portion guide too

www.precisionnutrition.com/calorie-control-guide

Hope that helps

For me, it's a combination of low-ish carb and 16:8 intermittent fasting. Plus I walk as much as possible. (And ignore the treats pile at the office!)

I'm being more calorie-vigilant than ever. I've got a fitbit and doing 10000 steps a day. I've cut out even more calories.

I've given up my 3 cups of tea in the morning in exchange for a miserable Berocca tablet. I don't eat breakfast. I eat sushi or something calorie counted plus a small calorie counted dessert (jelly, or something similar) for afters. Two meals of about 400 cals twice a day, plus a couple of cups of tea or coffee, cut back from my previous 5 or 6. Maybe a small snack of about 100 cals.

That's about 1000 cals. If I want anything else, I use additional cals generated by exercise.

I've accepted that this is it, for ever.

I found lower carb clean eating works for me. No dairy, wheat or refined sugar. I also sometimes do 16:8 or 14:10 which helps too. This keeps my weight stable but to actually start the scales going downward again I have to also eat mindfully and eat only when hungry and stop when satisfied. Light weights also help (done carefully ) to build up muscle tone.

Yikes. This looks like its going to be an uphill struggle! Thanks all.

Everyone's different, though. . You may find it easier.

Another thing-apologies if I'm repeating myself-apparently your muscle mass decreases with age, which makes your metabolism slower.

I walk everywhere I can.

I eat small meals.

I only drink (1/2 glass of wine) at the weekends.

I definitely eat less than I used to. I remind myself I am eating for maintenance and not growth now.....

I would be lying if I said it was easy.

OP why do you feel that your low carb way is no longer working? Maybe it just needs tweaking and cleaning up.

It all sounds a bit soul destroying

Worth it....?

Plantpot , evidently I'm going to have to be more hardcore about it. Think I might go for the full Dukan and see how that goes to try to kick start things. General low carb and smaller portions seems to be just maintaining rather than losing.

BabyGanoush - well quite. But to get back into most of my wardrobe would be worth it I think.

What is 14:10

I lost over 1 and half stone from may to August calorie counting and using exercise in 4 hours swimming a week and at least 10k steps. Treats at weekend.
Really pleased as did a 3 week road trip in us in September and only put on 3lb despite the huge portions and pancakes for breakfast etc
Since coming back finding it a bit difficult to get up early for swim though, so only 2 hours a week
I'm 54 and have been peri menopausal over 10 years and no period since February.

What a miserable existence! 🙁 But I admire pp's discipline

< heads off to have ham and cheese toastie > 😀