Menopause

Hi- I’m struggling with menopause early at age 46 and have been in full blown menopause fir a few years now. I’m currently on hormone replacement cream to supplement my hormones, but I’m struggling with weight lose and the large tire that has happened around my upper waist. Has anyone had any luck with anything(exercise, nutrition, or other ideas) that has helped someone lose weight while going through menopause?

17 REPLIES 17

Marti
Member

Would love to see the feedback on this too. I am 50 years old in peri-menopause and weight gain is a constant battle no matter what I eat or how I exercise.

aprose
Member

I too wen through menopause at 46 and have gained 20 pounds in two years despite regular exercise and realty ely good diet. I look forward to learning more about what can help through this thread! 

kimjlund
Member

I had begun to accept the weight creep as part of perimenopause - but decided to try Noom when I had a knee injury skiing this winter and I knew my mobility was going to be impacted for some time. I persisted through the first several weeks without really losing anything beyond the initial water weight. But the lessons were interesting -  especially the negative script that I had written that weight loss is so hard at this stage of a woman's life. After three weeks of daily weigh-ins and diligent calorie logging, the weight began to drop. And kept dropping. My body's old set point finally shifted and I am 10 pounds lighter, eating just about anything, just in moderation. I don't think without the app I would have persisted through three weeks of no results, but it definitely kept me motivated and believing long enough to make it through to the other side - arriving lighter and more knowledgeable about why I eat.

Thank you for sharing! I was just looking into Noom today. I have never "dieted" before but I have tracked my eating habits through MyFitnessPal at stages of my workout routine. No matter how much I exercise or how closely I watch what I eat, I feel like I am always gaining weight thanks to menopause. I am intrigued by Noom for the mindset reasons you mentioned. I've been in such a negative space about these changes and I want to change it before it gets worse. It's so frustrating to work so hard and feel like you are only taking steps backwards (ie: always gaining weight.). It's so helpful to know that it helped you through these challenging years of menopause! 

Deannabfit
Member

Hi wildcatsparkle! I am 47 & in peri menopause. Its been quite the hormonal journey to say the least! I can tell you as a fairly healthy long time fitness pro, who also gets hormonal migraines, the simpler I can keep my life & outside stressors, the better!! I know that may sound nearly impossible to do, but the more you practice self care & put YOU first, your symptoms will lessen. 
Here are a few wellness tips that Ive been practicing & are helping! Maybe they will help you too!

1.) SLEEP! Try to aim for 7-8 hrs of quality sleep. I get night sweats before my period so my sleep patterns arent what they use to be but i DO go to bed around the same time every night & try to rise around the same time

2.) Moderate Exercise most days

of the week for 30 min each sesh. If you want to do higher intensity, limit it to 1-2x a week but no more than that. And be sure to add resistance training! 
3.) Hydrate! Drink 1/2 your body weight everyday 

4) Limit caffeine & alcohol. These 2 especially caffeine has helped regulate my estrogen levels. And alcohol makes me feel horrible so i dont drink during the weekdays hardly ever. 
5.) Take Vitamins!! But consult w naturopath or holistic doctor for best ones to take for YOU! One i def take everyday is magnesium. And Athletic Greens every

morning has made a huge difference in gut health & overall energy.

6.) Take nature walks or practice some form of quiet time to calm the nervous system. Cortisol levels increase during this change in hormone levels so find ways to destress. Even if its for 10min a day 

Hope these natural remedy suggestions help? There’s nothing new here but I noticed once I stopped putting so much pressure on myself to be and do all of the things, my symptoms are less intense. Im not consistent every month but i try!  
good luck! 
deanna b

Great advice! Thank you for sharing, very helpful!

Love these suggestions and reasons they work for you. I’m curious about a holistic dr to get the right vitamins. How did you find yours?  Any tips?

All of these are great, but when I went thru this my dr told me to intermittent fasting 2 days a week to help get the hormones back in sync and cut out all processed sugars. So if someone were to add this hopefully it would help. It helped me lose 15

KCinMN
Member

45 and ditto! 😞

Cant do HRT either becuz I’m a breast cancer survivor. 
It’s really rough watching the weight creep up and not being able to do much to combat it! 

I’m in the same boat. In perimenopause for a short bit and now full on menopause after radiation treatments for breast cancer. I’m 47 now and gaining weight. Due to fatigue (menopause and meds), it is hard to get motivated to start working out and frankly don’t even know where I should start. I don’t feel like walking so the 10-minute workouts here sound like a good start. Anyone have any ideas on how to start slowly?

jaraby
Member

Dear WildCatSparkle (GREAT NAME!)

 

I am officially post menopausal at 57 (last period was about 3 years ago) and I struggled with the upper waist "tire" as well.  It really sucked and I never had weight gain there before.  What finally worked for me was intermittent fasting.  I do it like this:

I do yoga three times a week (plus hiking/cardio and strength training on other days) in the evenings.  Skipping dinner works for me.  So I stop eating between 2pm and 3pm the nights I do yoga after work.  When I get home from yoga, I make a cup of tea (no dairy or sugar - just plain) and grab a good book.  I can't watch tv as the commercials are all about food. 🙂  if I stop eating by 3pm and don't start again until 6am the next morning that is a 15 hour fast.  Its the only thing that helped me lose the menopause weight.  

 

I hope this helps!  Best of Luck 🙂  

fbnutrition
Member

I'm not on HRT but have the type of post-menopausal body the requires my attention to avoid unhealthy weight gain. As a registered dietitian I try to be an example for clients too. Insulin resistance becomes such an issue in menopause because of hormone shifts. I try to eat meals and snacks the are a combo of protein, a little carbs, and healthy fat - like Ezekiel bread toast + avocado + egg for breakfast. This helps to slow the rise of blood sugar and avoid insulin spikes & inflammation. I try to walk or move somehow before & after meals to encourage muscles to use food energy from my meal to fuel muscles instead of storing it around my middle. I use a food & exercise tracker occasionally to get a more in-depth look at what I'm consuming and how my exercise is impacting things. My fav is Lose It

Chris_F
Guide
Guide

Menopause is associated with a natural decline in estrogen, progesterone and testosterone. As your hormones are fluctuating, and then ultimately decreasing… that can play games with your metabolism, leave you tired, fatigued and make it hard to lose weight.   

 

Some women do great on BHRT – some choose to skip it – but what you do to MOVE and EAT will seriously make or break you at this time of life. Your daily health habits are going to be the key to helping you manage any weight gain during this time. Consistency is the magic word!!!

 

MOVE:  Resistance training and cardio WILL help you manage your weight and hormones no question.  It’s easy to avoid when you are tired … you must seriously motivate – have a workout buddy, trainer, or program to help keep you accountable. How you move has never been so important as it is in this season of life. Walk, pick up some weights, do classes…. Find something you like to do and make sure it includes strength training!!

 

 

EAT:  What you eat matters!  Eat protein at every meal. This will keep you fuller longer and support your body in repairing and building muscle. Eat more real food, mostly plants, not too much- you have to become more acutely aware of what you are eating as you age. Get rid of all the processed stuff -chemicals, food coloring, additives and added sugars-it screws with your hormones!  With fluctuating hormones already in the works, eating like crap will cause inflammation and amplify your menopausal symptoms.

 

You want to make sure you drink lots of water, and get enough Vit B,C,D, Omega 3’s, and magnesium. 

 

There is nothing that works perfectly – it’s about daily consistency.   Start with baby steps and hang in there.  But commit to strength training and new eating habits.  I like what some of you have said about using apps and helpful tools to understand your eating.  I’m about 3-4 years post menopause and finally feel like my moods and sleep are evening out …. I’ve stuck with my eating and exercise ….  Keep going friends!!

Do you know of some good B vitamins to take? I buy vitamins and then end up sending them back because my stomach is very sensitive to coatings manufacturers are putting on them. Also, I tried magnesium and I took half the dose and my stomach swelled and I ended up having diarrhea. I'm 51 and perimenopausal. I also have psoriatic arthritis & fibromyalgia.

Margeaux_H
Guide
Guide

Hi I have been in menopause for a few years and this past year during Covid I put on 35lbs.  It has always been a struggle to let go of weight for me but especially now.  IEven if I work out like a beast for me it always boils down to what I am eating. Over the last month I have been super midful of what I am eating and making sure that I am giving my body small feulings every 2.5-3hrs with one larger lean and green meal per day and since making this change I have let go of some wieght.  

Hey! I highly recommend reading the book “menopause manifesto” by Dr Jen Gunter. Perhaps instead of focusing on a weight or a shape goal, perhaps how you feel? I’m going through perimenopause at the age of 33, so I relate!

KIMMILKS
Member

I have been through menopause and also gain weight.  I’m currently trying to loose it. It’s a very slow process. You have to keep pushing through and accept it will take longer.