Advice for new weight gain

[Anonymous]

I'm 48, and in the last year, I've gained 12 lbs. I'm shorter and small boned, so it's a significant gain on my frame. Considering my weight has never fluctuated much beyond 5-8lbs, and I've always been on the slim side, it's a big change for me.

I started a job in the last year, which keeps me more sedentary. I also stopped running, when I used to run at least 3x a week. I also have not been great with eating - meaning, I will get so busy I'll skip meals, and then I crash and then I just stuff my face with whatever is around because I feel like I'm going to faint.

I just started back on a healthier routine with sleep, eating, and exercise. Still not running or working out like I used to, but it's better than what I've been doing in the past year. I've never dieted, at least not on purpose. But now I'm at the point when I really just feel heavier, slower, and not liking the way my clothes fit or the way my face looks puffier. And I feel like I need some tips to get back on track.

I'm looking for something sustainable, and works with my busy schedule. Any tips? I'm thinking I'm going to start making my own meals that's different than what I feed my family. My kids are on a high fat and high calorie diet per doctor's orders.

i've started eating more regularly last week. I've started eating breakfast again, with mixed results. If I eat when I wake at 6am, it actually makes me famished for a full meal, around 10:30am. Whereas before, I wouldn't have an appetite until around 10am, and then I'd eat a snack around 2 and I'd be fine until dinner. And even though I've been eating healthier, I think this has made me gain several pounds in the last week.

I feel like my body is all out of wack. Advice appreciated. The goal is to lose 10lbs, and maintain a healthy eating and exercise routine.

[Anonymous]

Welcome to perimenopause.
Sounds like you know what to do—get moving, portion control, get sleep.

You could get away with poor choices years ago. Now there’s no wiggle room.

Hang in there. You can do this.

[Anonymous]

Anonymous wrote:Welcome to perimenopause.
Sounds like you know what to do—get moving, portion control, get sleep.

You could get away with poor choices years ago. Now there’s no wiggle room.

Hang in there. You can do this.

So basically, get back on a running routine and eat less?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Welcome to perimenopause.
Sounds like you know what to do—get moving, portion control, get sleep.

You could get away with poor choices years ago. Now there’s no wiggle room.

Hang in there. You can do this.

So basically, get back on a running routine and eat less?

The weird thing is, I've been trying to eat healthier, but since I started trying to do that, I think I have gained several pounds.

I think it's because now I'm thinking about food more constantly, and what I'm going to eat. Whereas, before I hardly thought of it at all, except to just to get my blood sugar levels back. up.

[Anonymous]

I’ve had best success with an tracker my fitness pal. Google CICO (calories in, calories out.)

[Anonymous]

Anonymous wrote:I’ve had best success with an tracker my fitness pal. Google CICO (calories in, calories out.)

Taking a quick look at the app, I really think that it might be too much for someone like me. I can barely keep track of the bare essentials (diagnosed with adhd). I need something really simple and something I can incorporate into my daily routine without too much thought or planning or time.

[Anonymous]

You will feel better as soon as you re-establish an exercise routine. That is more important to your long term health as well than a relatively small weight gain. Focus on getting consistent exercise back.

[Anonymous]

Anonymous wrote:You will feel better as soon as you re-establish an exercise routine. That is more important to your long term health as well than a relatively small weight gain. Focus on getting consistent exercise back.

Yes, trying to remember this, and so far so good on establishing that routine. I just feel like since I started the routine, I've actually gained a lot of weight, so I just wonder if I am doing this wrong.

[Anonymous]

I went through the same. It took a solid year to get my body back, but I’ve now maintained it for 3 years.

- make sure you’re meeting the basics: hydration, sleep, stress relief
- cut the junk out of your diet: nothing overly processed, cut down on sugar and alcohol
- make sure you’re getting enough calories, and that those are high quality, clean calories. I eat a green smoothie and a big green salad with protein every single day, mixed with other healthful meals and snacks.
- exercise every single day; walk, hike, run, yoga, weights. Just make sure you’re moving.

[Anonymous]

Pp again. Major problem for me was the starve and binge cycle you describe - it wasn’t intentional, I was just really busy. Once I started making sure that I was actually eating enough calories, the weight fell off.

I love Cronometer for tracking. It’s worth paying for premium.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Welcome to perimenopause.
Sounds like you know what to do—get moving, portion control, get sleep.

You could get away with poor choices years ago. Now there’s no wiggle room.

Hang in there. You can do this.

So basically, get back on a running routine and eat less?

The weird thing is, I've been trying to eat healthier, but since I started trying to do that, I think I have gained several pounds.

I think it's because now I'm thinking about food more constantly, and what I'm going to eat. Whereas, before I hardly thought of it at all, except to just to get my blood sugar levels back. up.

I'm 49 and it just seems women going through perimenopause and then menopause seem to need less calories than we are accustomed to. Going through perimenopause my hormones went wonky and i found myself wanting to eat more and having more hunger/cravings and just wanting to binge eat for no reason. It was annoying. Dropping carbs helps me a lot with cravings and binging. I don't know why but so much easier for me to eat less and not be consumed with thoughts of food when i just cut the carbs. No interest in binging or overeating.

thoughts of food when i limit my carbs.

[Anonymous]

You don't have to make different dinners for your family, just different components.

Tonight we had sheet pan fajitas. I marinated chicken breast tenders (you could add thighs for the kids who need more fat) and then baked them with onions/peppers. The kids had them in tortillas with cheese and sour cream and lettuce. I had them over the lettuce with a little sour cream and a lot of salsa, no tortilla.

I prefer my kids don't know I'm dieting, and the only way to do that is to make dinner more flexible, like a choose your own adventure

[Anonymous]

What are you eating at 6am?

I recently began a bunch of lifestyle changes including purging a lot of bad diet habits and focusing hard on phytonutrients.

I get up early, 6-6:30am every day, and I immediately break my fast with 1/4 cup of walnuts, and a 16 oz glass of green tea (I drink it iced, unsweetened ). Sometimes I will follow up with an apple or banana.

Walnuts are super heart and brain healthy, and just that small serving gives me so much satiety that I often don’t eat again until noon or early afternoon.

It’s crazy, I know. But, after struggling for years with peri and post menopausal symptoms I’m now two years into HRT, I’m sleeping soundly 7-9 hours/night, I’m moving my body every day and managing stress and my appetite has just become normal again, like it was back in my youth.

I have a lot of weight to lose from the years I wasn’t sleeping or moving or managing stress and elevated cortisol and plummeting estrogen made me constantly ravenous. I feel very good about the eating plan I’m following now and believe it will keep working to get the weight off. If you’re sleeping fine and doing some exercise, it shouldn’t be impossible to lose that gain - you should purge refined and added sugars from your diet and focus on feeding your gut biome (fiber!) and your brain with nutrient dense food that is low calorie - more plants, fewer animals and animal products.

[Anonymous]

Anonymous wrote:What are you eating at 6am?

I recently began a bunch of lifestyle changes including purging a lot of bad diet habits and focusing hard on phytonutrients.

I get up early, 6-6:30am every day, and I immediately break my fast with 1/4 cup of walnuts, and a 16 oz glass of green tea (I drink it iced, unsweetened ). Sometimes I will follow up with an apple or banana.

Walnuts are super heart and brain healthy, and just that small serving gives me so much satiety that I often don’t eat again until noon or early afternoon.

It’s crazy, I know. But, after struggling for years with peri and post menopausal symptoms I’m now two years into HRT, I’m sleeping soundly 7-9 hours/night, I’m moving my body every day and managing stress and my appetite has just become normal again, like it was back in my youth.

I have a lot of weight to lose from the years I wasn’t sleeping or moving or managing stress and elevated cortisol and plummeting estrogen made me constantly ravenous. I feel very good about the eating plan I’m following now and believe it will keep working to get the weight off. If you’re sleeping fine and doing some exercise, it shouldn’t be impossible to lose that gain - you should purge refined and added sugars from your diet and focus on feeding your gut biome (fiber!) and your brain with nutrient dense food that is low calorie - more plants, fewer animals and animal products.

This is hopeful to hear! My breakfast has been something along the lines of coffee, metamucil (recommended by my doctor), and then something else - usually some fruit, pecans, and/or yogurt or sometimes a protein shake. I will try cutting out the things that have sugar in them, like metamucil, yogurt, and the protein shake, and maybe just stick to the fruit and nuts.

I'm happy to report I'm already back on a good sleep routine. In bed by 9:30, waking at 5. I'm working my way up on exercise, but for now the routine is good,. So far it has been 20-40 mins of walking.

Thanks so much for sharing your experience!

[Anonymous]

Anonymous wrote:You don't have to make different dinners for your family, just different components.

Tonight we had sheet pan fajitas. I marinated chicken breast tenders (you could add thighs for the kids who need more fat) and then baked them with onions/peppers. The kids had them in tortillas with cheese and sour cream and lettuce. I had them over the lettuce with a little sour cream and a lot of salsa, no tortilla.

I prefer my kids don't know I'm dieting, and the only way to do that is to make dinner more flexible, like a choose your own adventure

I don't know why I haven't thought of this, this is a great idea. I'll start thinking about what other kinds of meals I can build some flexibility into. Thanks!