Moan about menopausal weight loss

[Holluschickie]

I just want to vent about how fucking hard it is. Please no suggestions.
I already have a near perfect diet, tracking calories, zero UPF, drink 1 glass of wine a month at most, lift weights and work out 4 times a week, low carb, 30 plants a week, walk over 10 k steps a day, blah blah blah. And yet I have lost just 1 kg in the last month. It's so hard and involves so much self-denial. Particularly so as I am Asian and have genetic insulin resistance, and therefore all the excess weight goes to my belly.

Please don't suggest WLI as I am not yet at the BMI needed for those. ( though who knows, I may get there soon). Maybe I should just stop trying, put on weight and get Mounjaro ( will qualify at a BMI of 27)

Oh no, no one wants to moan with me. Off to the gym then.

Absolutely with you. In the old days I just cut out a few things, moved a bit more, and the weight would shift - and there wasn't much weight to shift.

I realised about 18 months ago that I was now 3 stone overweight, high blood pressure and needed to do something. So I've managed to lose a stone and a half by weight training, cutting out a lot of snacking, eating more fibre, cutting down on booze... The first stone was easy peasy. The next half a stone was such hard work. I'm contemplating the stone and a half I've been trying to lose for 6 months now and it's not shifting.

I don't want to eat like a mouse and never drink again. I'm just accepting the fact that I will do all the stuff I'm doing and that has got to help with my health and maybe, very slowly, some more weight will shift. I have changed shape for the better though!

How much do you weigh now? And how tall are you?

I am 5'7 and around 75 kg. That puts me in overweight category.

Though it fluctuates like mad. Relax even a tiny bit and I put on weight.

Me! It’s so frustrating

My diet is pretty good, I don’t drink alcohol, don’t really snack, gym 3 times a week, once a week with a personal trainer. Reformer Pilates once a week and DH and I play tennis once a week.

I just keep creeping up - I’ve gained over 3 stone and hate it. I always used to be one of those annoying people who could crack on and eat anything without gaining weight, but it’s caught up with me.

My BMI isn’t quite there for weight loss injections either - 27, so overweight but not enough . I did vaguely consider giving up trying to stop gaining weight so I could qualify

Hey 1kg is better than me !

although I admit to not having been as good as you - I have a sweet tooth. And a savoury one.

I met a guy who ate 1 meal a day and drank only water, he also had a physical job. V slim, too slim, I would say.

I must try 1 meal a day, if I can, see if it works.

Yes it’s hard. Since February I have lost 13 kilos. It’s a slog and I have periods when I haven’t lost anything.
Im using a coach. It helps. But yes it just takes much much longer.
Do you count calories? That’s been the key for me and getting enough protein.

Forgot to say I am 53 and was 2 stone lighter just a few years ago. I also had a hysterectomy. Think it has contributed to weight gain. Am on HRT and gone up two bust sizes as well. Can't believe I am an E cup now. Was a B until 45!

I do count calories, I saw a nutritionist and got a whole meal plan that I follow to the letter mostly. It’s so frustrating that I don’t see any difference despite doing everything right.

Spent a ridiculous amount of money on ‘greens’ and protein shakes and all that stuff - which made no bloody difference. I’m a marketing persons dream and will buy any old crap targeted to menopausal women 😂 The collagen has given me amazing hair though.

It’s all around my stomach, although my boobs are also now massive as well (I used to be a B cup too). I’m uncomfortable and hate it.

Yes, I count calories. Protein is a challenge as I am veggie. But I eat eggs, dairy and every type of bean so I try to make it up. Fibre is not a challenge as I eat a ton of green veg.

That's a great weight loss. The most I have lost is 2 kgs, and that only with utter deprivation. Can't remember the last time I had chocolate.

I'm 53 and came off HRT in August because I was worried about the breast cancer risk (had mammogram and my breasts were too dense to check properly) and I could no longer stand to keep gaining weight after piling on three stone in four years (which led to said dense breasts). Doctors and medical experts will swear blind that HRT doesn't cause weight gain but anecdotally I know so many women who've piled on the lbs while on it. Since coming off I haven't had a period and while I'm still getting the occasional night sweat I feel far less sluggish and now I'm losing weight because I feel motivated to. Not saying it's the same for you, OP, but it might be.

oh yes I hear you too. I lost a fair bit of weight last year, 15 kg or so up til about Feb, but through massive massive effort - and then really slowly a couple of kg, but since May have just been stuck, and am now menopausal too. Nothing is coming off, despite still fairly strict diet (not quite a restricted and minimal as I doubt it was healthy before), 40km jogging a week, an arms dumbbell routine etc.

I keep seeing adverts online for Greenleaf(? think that's the name) supplements and also Happy Mammoth, and was considering them, but there are so many varieties, and the science all sounds a little dubious (lots of explanations about cortisol, or thyroid conversion, or the need for the right mix of amino acids, or 'balanced' hormones etc). On the other hand, they are all saying that they support weight loss in menopause, and there seem to be lots of happy reviews saying how great they are (quite possibly AI assisted!). Anyone actually tried either of these?

I see that you have genetic insulin resistance - which means you will have to focus on the carbohydrate content of your diet. I know that being veggie can make this harder. You say you’re low carb, but also that you’re eating a lot of beans and plants, so it could be that you’re actually eating lot more carbohydrate than you think.

What’s a typical day’s food/drink like for you?

Yes it’s utterly impossible. That’s why I took MJ. Like you am very short, same age group, take HRT.

even with MJ I lost 2 pounds a month, same as you without it. But it really helped it not feel impossible.

I’m goal weight, bmi 21 and intend to take it forever. I no longer lose on it, just maintain

Thanks for the replies. I feel much less alone. Also I noticed at the gym today that I am able to lift much more and row further than when I started. Hope I am at least getting fitter, if not thinner.

@BIWI today I ate and drank
Black coffee no sugar at 7 am
Greek yoghurt with six strawberries for breakfast at 11
A mushroom and spring onion omelette at 2 pm for lunch and a protein shake with skim milk after my gym session
Six cashew nuts at 5 and another black coffee
Dinner by 7 will be chickpea curry and a stirfry with spinach, onions and tomatoes. The kind of thing I would have eaten with rice, but now I skip rice 😪I know chickpeas are carbs but I have to eat something!

This is a typical day. I might relax the no carb a bit if I eat out.

@SlothMama14 I tried coming off HRT for a bit but I had terrible hot flushes, brainfog and no sleep. So had to go back. I am not too worried about cancer risk as I only take oestrogen. It may have a little to do with the weight gain on breasts but I think the tummy is purely insulin resistance.

Nearly all my fellow Asian friends are taking MJ to stave off diabetes as we are so prone to it. They all have much better blood sugar results and flat stomachs.
I can afford private.

Take away the protein shake (which by the way is UPF) and cashew nuts. You already have 3 meals a day, you don’t need the extras. If you are hungry after the gym, have a green pear and a green tea.

Yes, you don’t need the protein drink - and the milk will be adding carbs too.

I really get that you have to eat something!!!

How much fat are you using in your food? And are you drinking plenty of water?

That's been about my rate of weight loss

I was on antidepressant medication for decades and it totally screwed my metabolism. so I think things are getting better naturally now.

I don't take HRT though. I was in the obese category, now in the overweight category, and I figure by summer I will be another 20lb down. I'm not good at metric, sorry.

I wasn't paying much attention to UPFs but I have realised over the years things have probably got worse. I'm going to be heading to the butcher and the fishmonger later this week! Also debating giving fasting a try - the fast 500 thing.

I can just ignore cake now! I mean it sounds stupid, but that is an achievement. It doesn't feel like a sacrifice not to have it.

I appreciate if you want to lose weight quicker it's very frustrating but to be honest, I'm also worried that the fat was keeping my face youthful, so if it's going slowly, I'm okay with that.

With you op. I am being sooo fucking good I did this in 2019 and I lost 2 stone in 6 months. Tried to be good all year IF/ lots of exercise/weights. Am exactly the same weight I was in Jan 2025 😳.

Im right at the top of my healthy bmi so not fat exactly but look sooo much better 8kg lighter - but short of cutting off a leg it seems unachievable at 51 😢.

@Holluschickie oh I just thought

Are you actually overweight in the first place? Or is this one of "those" posts?

I am 5'7 and 11.8 stone or 75 kg. Definitely overweight. And all come on in the last 5 years.

@BIWI I can cut out both the cashews and the protein drink, but it's so hard to get enough protein when veggie and everyone is always banging on about enough protein for menopausal women. I don't have them daily. I do get it's UPF!

Fat: I use very little sunflower oil or good quality olive oil. No ghee. No more than a tablespoon. Definitely not like takeaway curries with the thick film of oil on top!

We also eat lots of roasted veg with olive oil, salads, and homemade soups.

@Holluschickie that's not "definitely overweight", especially if you've got a lot of muscle

The pessimistic analysis would make you
2 kg overweight.

The added proteins to reach an internet induced protein target isn’t working for you, so go a week without the shake (which cuts straightaway 300 cals probably) .
Instead of a curry with coconut milk, could you a do a chickpeas salad, or a stew type of casserole with more chickpeas? Coconut milk is a calories bomb. Eggs don’t have that many proteins, could you have a tofu or tempeh based lunch instead? Two eggs are roughy 12 gr proteins, 200gr of tofu more than double that.
When weight loss isn’t really happening, it is sometimes a good idea to try something different for a couple of weeks.