women in your late 40s . . .

[Anonymous]

What dietary and exercise changes did you make to avoid weight gain around menopause?

I'm 45 and seeing some weight creep on that I don't want. I've been a very stable 148 pounds (I'm 5'6") for the past 15 years and now I'm swinging up into the mid 150s. I think I eat a pretty healthy, balanced diet. I don't drink. I exercise daily - a mix of strength training, HIIT, walking, and yoga. And I hit my apple watch move goal just about every day (only set at 450 calories though).

Ideas? Specific changes you made that worked? I would really like to stay in the upper 140s - I feel good there.

[Anonymous]

Stop trying to be at the bottom of your BMI it’s not healthy

[Anonymous]

I’m 58 and wish I’d been in tune with menopausal weight gain earlier. Have been counting macros to loose the weight and learning a lot about what I can/can’t eat. Check out the Macros Inc Facebook page for free macro check and lots of support. I’ve lost 7 lbs since I started tracking on Feb 22. Slow and steady. I don’t consider it dieting, more a lifestyle change.

On the fitness side, you’re doing everything right. Women over 40 just need to change our eating habits.

[Anonymous]

Anonymous wrote:Stop trying to be at the bottom of your BMI it’s not healthy

Normal BMI for someone 5’6” is 118-154.

[Anonymous]

The only thing that helped me was cutting WAY back on carbs. It’s not fun

[Anonymous]

I’ve been going through this. Agree with cutting carbs a lot. I do well for awhile and slip and the weight just pops back on. I feel like there’s little room for error.

[Anonymous]

I wonder if I stay close to my ideal, if it becomes easier again when you're totally through the hormone swings of perimenopause?
Probably wishful thinking.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Stop trying to be at the bottom of your BMI it’s not healthy

Normal BMI for someone 5’6” is 118-154.

So 154 is fine.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Stop trying to be at the bottom of your BMI it’s not healthy

Normal BMI for someone 5’6” is 118-154.

So 154 is fine.

OP here, but I'm noticing a significant upward trend and I don't want it. I feel like if I get it under control now, it sets me up better to stay at a healthy weight.

[Anonymous]

At 40 I started eating less and walking more at 45 I also started eating less than that. The exercise didn't help as much as eating less did. I eat smaller portion of carbs each meal and more fruits, vegetables, salad, lean chicken. I drink nothing and I mean nothing but water. No juice, no alcohol, coffee nothing but water.

[Anonymous]

Anonymous wrote:The only thing that helped me was cutting WAY back on carbs. It’s not fun

Macros poster here. I would disagree. Cutting carbs will just remove water weight. To keep the weight off you need to look at Protein, Carbs, and Fat. As we get older we need higher protein as well. It’s not just simply calorie deficit.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Stop trying to be at the bottom of your BMI it’s not healthy

Normal BMI for someone 5’6” is 118-154.

So 154 is fine.

Hey PP, take your trolling comments over to the political forum.

[Anonymous]

Anonymous wrote:I’ve been going through this. Agree with cutting carbs a lot. I do well for awhile and slip and the weight just pops back on. I feel like there’s little room for error.

Because cutting carbs is not losing fat, it’s losing water.

[Anonymous]

OP, you sound exactly like me. I'm 48, 5'6, and crept up to almost 160.

I've used weight watchers to get down to around 145 right now - goal is 140. I'm definitely no expert and struggle a lot, but I think what helps is ...

1) being more active - not necessarily more high-intensity exercise, but more walking, more activity helps. Like you I already exercised a lot, and found that ramping it up even more just made me hungrier and gave me more excuses to eat more. I do plenty of cardio, but mix in more strength training, waking, and yoga.

2) Weighing myself daily with an app like Happy Scale, which can average out your weigh-ins and helps you focus on your long-term trend line. Yes, some days you will be up 2 pounds and some days down 2 pounds but these apps help you see the big picture.

3) I do recommend WW or another tracking program so you can see what really does damage to your weight trend line. Not a shock, but I have to stay away from baked goods and candy and sugar. I also find skipping or "delaying" breakfast until 11 am or noon helps me cut back overall on my daily calories, and TBH unless I'm eating a huge IHOP-style breakfast, a small breakfast does nothing to satiate me anyway so I'm still hungry, so skipping breakfast doesn't hurt that much.

4) Never eating after dinner. Go to bed early, go to bed hungry, but do not allow yourself anything to eat after dinner unless it's a birthday or anniversary celebration. (I succeed at this one about 90% of the time, but is definitely a goal!!)

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Stop trying to be at the bottom of your BMI it’s not healthy

Normal BMI for someone 5’6” is 118-154.

So 154 is fine.

OP here, but I'm noticing a significant upward trend and I don't want it. I feel like if I get it under control now, it sets me up better to stay at a healthy weight.

You asked advice. Of course eat healthy. But if you live by the scale you will become unhappy which will increase your weight. You will chase diet.. no carbs, no dairy, count calories, blah blah blah … that is unhealthy.

Eat healthy, walk, stay active, don’t sit too long, do yoga or something that works on flexibility and balance.

Love yourself … good luck.