How to lose post meno weight

[Scoutingforducks]

Hello lovely people

Went through the menopause in my mid 30s, now finally through.it and I cannot shift the weight. No amount of.walking, other exercises, and.healthy eating will shift it.
It's.really getting me down.
I don't want weight loss infections, too many side effects and I probably dont qualify.
I just want to be a size 14 again instead of an 18.
Any advice would be most helpful.

What has helped me was finding out I had v high cholesterol. I was advised to add a lot of soluble fibre to my diet. This is the only thing that has helped me shift weight in years. Now I eat beans or oats every day and it’s made a massive difference.

What you choose to do needs to be consistent and not a fad.
Make sure your eating enough. I have ate 1500 a day for a year and weight loss was stalling after losing 3 stone.
I run 4 times a week (7k), spin twice a week for 30 minutes and do 4 PT sessions.
Spoke to food nutritionist who worked out my info for me.
1957 calories a day with protein, carbs and fat allowance worked out.
Done 2 weeks of this and im down 6lb.

However calories out is always more then calories in, 10,000 steps a day minimum, 2.5/3 litres of water a day. Oh and by choice I dont eat 7pm until 10am next day dont know if that helps.

It's harder to keep weight off now then when I was 21 thats for sure.

It's a terrible idea to use MJ with no exercise, especially from your 40s onwards when maintaining muscle mass is so crucial. Any kind of weight loss can reduce muscle mass, rapid weight loss even more so and the more muscle you lose along with fat the more you damage your metabolism. It makes quick regain more likely, plus our muscle really matters for our health in later life.

I've been using Mounjaro for a year. Nothing that used to work for weight loss works anymore; it's the only thing that has made a difference. But strength training throughout has been absolutely vital to the process and it really makes a difference not just to weight loss but for health and energy too.

The thing is you are now post menopausal forever, with little to no hormones and so your body processes food and holds on to fat differently and different ways to lose weight are needed. I can't remember the sciences behind it all but I'm sure Davina McCall and Dr Louise Newsome will have covered it. Even if you don't put on weight you body shape often changes which is hard to deal with, I'm 5ft 5 and about 8.5 stone, lost nearly a stone lost year during a v stressful time but never lost the roll of fat across my belly, I'd imagine it would take specific exercise to get rid of that.
It is worth getting thyroid checks as menopause seems to coincide with it going out of whack

I’m in the middle of meno and the things that have helped me keep my weight down have been prioritising protein at every meal (I add a collagen protein powder to my breakfast every morning), low carb and heavy on the fruit and veg. I also exercise about 4-5 times a week

post menopause, cardio is great for heart health, but not for burning calories. You need strength training for that - lift often, and lift as heavy as you can. Increased muscle mass will raise your calorie burn rate.

The actual calorie you need will depend on a number of things. I’m mid 50s , 5ft 4 and size 10 -12. My calorie requirement each day is 1250, if I exercise hard during a day I might burn just under 2000, but that often includes 20,000 steps and a workout.

I also find 16:8 fasting helps, and I only eat healthy unprocessed food.

Weights based exercise is also fantastic for bone health and helping the process of building new bone which is a huge issue post menopause when so many of us develop osteoporosis and don't even realise until it's too late

For me the type of food I ate had to change despite a normal BMI and a fan of exercise daily ( weights, circuits, running) My weight went from a BMI of 19 to 23 within a year despite no other change apart from menopause.
I reduced my sugar and UPF ( not that I had a lot of UPF anyway) and managed to get back to a BMI of 21 which for me is a size 10-12 so I’m happy with that.
My diet is a lot of full fat milk, Greek yoghurt, nuts, fruit, eggs,meat and fish.
I never calorie count.

Thank you everyone for your replies! Sorry.i took so long to respond.but I was working over the weekend.
There is a lot to consider and try and get my head around!
Exercise is slightly difficult as.i had to have reconstructive surgery.on a.knee may years.ago and it's never been quite right,.so I had to give.up running as it swelled.too badly, and i cant.kneel on it either, but i do go to chair yoga!.
We are in Scotland so the rules.over weight.loss.drugs is different.

After a discussion with the practice nurse, I'm going to the menopause clinic, despite being post menopausal, as they offer weight.loss advice etc there.
If I learn anything new I will report back!

This, I was scared when I learnt my bad cholesterol was high. It motivated me not to count calories but to cut out anything that was bad for bad cholesterol. Weight is falling off. It is also totally sustainable.

Are you sure you are under-eating if you are gaining weight? It is so easy to guesstimate portions. A 45g portion of muesli is 180 cals but it looks like a sprinkling of dust in the bottom of a bowl. A half full cereal bowl of muesli with milk is about 600 cals. Add juice and a milky coffee and that apparently healthy-ish breakfast is over half the calories needed for the whole day.

Never had my cholesterol checked so I'll ask when I'm there

Def something not right with me as this calculator says I can eat 1700 cals a day and maintain, ha! I can eat about 1200 and maintain which should be what I shoul eat to lose weight apparently. OP I sympathise and have gone down the weight loss jab route out of sheer desperation. It’s so nice to lose weight and not feel constantly hungry. Good luck 🤞