Perimenopausal women - best ways to lose 10 lbs and keep it off?
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Anonymous
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I need to lose 10 lbs, but 15 would be ideal. I can typically drop the weight fairly easily over 8-10 weeks if I restrict my calories (My Fitness Pal recommends 1310 per day for me to lose 1-2 lbs per week) but the second I stop restricting I just gain it all back slowly over the next 2 months. Want to end this vicious cycle without having to count cals for the rest of my life.
A few things about me: - 45 yo woman in the throes of perimenopause - between working long hours and have 3 kids don’t have much spare time - I don’t eat breakfast. I have coffee with with a little half and half until about noon when I have lunch Open to any and all ideas. |
Anonymous
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I am also 45 and I fasted for years and I think it did damage to changing hormones. I’ve dropped 10 lbs by eating 3 solid meals a day with 30g of protein at each one. Yes eating breakfast again!! No snacks. No eating at night. No alcohol.
I lift weights and walk and do yoga and I tak 1 intense cardio class on Saturdays. I used the Lose it app and it’s been slow at .5lbs a week and for the summer I wasn’t as strict (I am a teacher) and I maintained the loss. I’ve lost another pound since school started. Not sure if I will go lower than I am now. |
Anonymous
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I should add that I follow the glucose goddess hacks to keep blood sugar stable all day. Check her out on instagram.
There are a lot of podcasts and articles about how fasting and hormones don’t mix in perimenopause. I know it seems counterintuitive to eat a bit more but it works! |
Anonymous
| This post shows up every other day. Pick a way of eating that you can keep up forever. Pick a way to exercise that you can keep up forever. Now go from there. |
Anonymous
| Honestly, fasting, eliminate snacking/alcohol/bread, calorie tracking… it all boils down to the same thing - you require less calories. You can choose which approach gets you there, but the cycle only continues because you stop doing whatever it was you were doing to lose the weight. |
Anonymous
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Have breakfast and lunch, skip dinner. Drink hot water after meals. Cut sugary beverages altogether.
(I gained 50 lbs over Covid. Loss 30 cutting my sugary beverages —iced coffees and chocolate milks) |
Anonymous
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What helped me was working to change what I ate without paying as much attention to how much. Actual calorie counting never helped. Cutting back on sugar and processed foods and increasing my fiber and protein intake really did a lot to address my cravings (which I define as wanting to eat something regardless of whether or not I was actually hungry). I pretty much only drink water (no alcohol or fancy coffee drinks) and if I bring something home from the grocery store that I can't eat in moderation, I don't buy it again (except for a special occasions). Also, serving yourself smaller portions and eating slowly really does help. If I still want another serving in 10 or 15 minutes I have it, but often I don't.
I'm active every day but most with walking, yoga, or weight training...I hate running and intense cardio. I don't eat breakfast either unless I'm actually hungry, but I do try to make sure I'm done eating by 8 or 9 at night. Earlier might be better but I'm a bit of a night owl. Find what works for you slowly. You can do it! |
Anonymous
This. You need to make small, slow, sustainable changes that you can continue. Forever. And sorry, you're going to need to do more intense exercise than walking. Doesn't necessarily mean running, but climb stairs, hike uphill, take dane classes, etc. When you say weight training, how heavy are those weights? |
Anonymous
| I'm 49 and I also started using an app in May. I ate 1320 calories a day and went to the gym 2-3 days per week. Every visit, I did 45 minutes-1 hr on the treadmill and alternated between arms weights and leg weights. I lost 9-10 lbs and have kept it off eating more than 1320 calories. |
Anonymous
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I am 44 and have lost 25 lbs in 3 months.
- drastically reduced alcohol, added sugars, and takeout - increased produce and fiber-rich foods - 10-15k steps per day, every day, no exceptions - weight training 4x/week - intense cardio 1-2x per week |
Anonymous
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Anonymous
Hello there troll, thanks for checking in |
Anonymous
To respond to the weirdly quoting poster. This is absolutely sustainable for most people. It’s not even that big of a time commitment versus mindlessly snacking and watching TV. The above is nothing more than a commitment to health. |
Anonymous
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I lost 15 lbs in 3 months- 44 years old. I don’t count calories- I just started eating less, especially during the day and I make my main meal dinner. Smaller portion at dinner too.
I excercise a minimum of 50-60 minutes a day. I don’t do the 60 minutes all at once. I break it up. I always do 10-20 minutes of cardio after dinner and strength training plus cardio 5 days a week. Rest days are low impact and low intensity cardio. An Apple Watch helped me track how much exercise I was getting and how many calories I was burning (roughly). |
Anonymous
That's not hard at all. Why on earth wouldn't it be sustainable? Many of us do it (or more) with jobs and life commitments. PP's habits describes me, except my cardio and strength are switched. And I get closer to 15-20k steps/day. |