Why no weight loss?

[smalbert]

I'm 51. If that's relevant. I run about 15 miles a week and have a very active job. Over the past few years all I seem to do is gain weight even though my diet is pretty much the same.
I realise this must be associated with the menopause etc. But really does it get this hard to lose weight?

Menopause will slow your metabolism down slightly as the hormone changes lead to muscle loss. You are already doing exercise to tackle this but could add some resistance training to further bolster muscle retention.

Menopause also causes other symptoms such as sleep disruption which is proven to increase appetite and cravings for sweets and carbs.

A small decrease in metabolism of 50 cals a day plus an extra biscuit with your morning tea of 100 cals a day could easily take you over maintenance. That extra 150 cals would see you gain around 1.5lb a month - that is over a stone a year.

Keep a food diary for a month and be super honest with it. That way, you can calculate your average intake and see where you can sustainably make substitutions or small cuts to get you back to a good maintenance intake.

Running and active job but any strength training to retain muscle and prevent changes in bone density?

Thanks both. Would Joe Wicks HIT help with muscles?

No. Lifting weights will. Hiit, if done properly should only be once or twice a week. It's not to build muscle