Any hope for a slimmer waist at 50?

[Anonymous]

I've been petite and underweight for most of my life (5'4", small boned, 110 lbs). After kids, I was around 115. I'm 50 now, and in just the last year or two, I've gained about 10-13 pounds, and mostly around my midsection. I did a quick body fat calculator, and I was surprised to see that I'm now on the border between being overweight and obese. I have been exercising this year, focusing on strength training (5x a week), and walking 3 miles a day, and my weight has not budged.

My food intake went way down several years ago when I noticed my metabolism slowed way down. I used to eat everything and had a huge appetite. Now in the last few weeks, I've been trying to watch my calorie intake, which I've never really done before. And I'm trying to load up on protein and veggies, while minimizing carbs.

I'm still not seeing much movement on the scale. Do I just accept that this is my new body? Or is there something else I should try?

I know some of the weight is the muscle I've gained. However, there is no denying that my waist is at least 5-6" thicker than it used to be.

[Anonymous]

OP here - I forgot to mention, I also have significant diastasis recti from pregnancies with larger babies. I've had physical therapy for it in the past, which actually did help tone and strengthen my core more. But ugh, it was so hard finding 30 mins a day to the most boring PT moves. Maybe I should replace some of my other exercise time with that instead? I already spend 2.5 hrs a day on exercise so I don't really have extra time to spare.

[Anonymous]

What are you talking about? At 5' 4" and under 130 lbs. you are not even close to the overweight category, much less obese. Why are you saying that? People are so weird.

[Anonymous]

Anonymous wrote:What are you talking about? At 5' 4" and under 130 lbs. you are not even close to the overweight category, much less obese. Why are you saying that? People are so weird.

I'm just going by what the online body fat calculator said - I don't think I'm overweight either.

That said, I do think I carry weight very differently than most women. I have a very slight and boxy build (skinny wrists and ankles, AA bust size). All of my weight is carried in my midsection, which has grown 5-6".

It's just a very different version of my body than I have been used to for most of my life. I know by the numbers, I'm average, but I feel very self conscious about my bloated belly which I cannot seem to change no matter what I try.

[Anonymous]

First, make sure you are healthy. Can you make your walk 4 miles and pick up the pace? As boring as it is, PT exercises to strengthen your core and tighten the diastsis need to be part of your routine. Maybe 5-10 minutes of core work and stretching after your walk. Try to lose some of theweight you gained through diet. If all that fails, shapewear will help you look slimmer.

[Anonymous]

Have you been checked for fibroids? I was tiny and my midsection ballooned up bc i had fibroids

[Anonymous]

I'm a few years older than you are OP, and I have the same problem. I eat a very healthy diet, no alcohol, organic fruits, vegs, lean meat, minimal carbs and a little dairy. I exercise regularly, but my waistline will not budge, nor will my weight. I'm definitely overweight because I didn't start cutting calories in my 40s, when the weight started piling on. I was always thin before then. Now that perimenopause is nearly over, I think I'm stuck with this thick waist. I'm trying to add more protein to my diet (protein shakes) and a little more exercise, but that's all I have time for. I love food and I hate feeling hungry, but if I want to lose weight, I'd literally have to starve myself, which everything I've read says is counterproductive because my metabolism will drop to nothing as a result of that caloric restriction. I guess I'm stuck with my thick waist. I do try skipping dinner twice a week, but that has done nothing so far. I'll have to get back to you in a year to see if anything's changed. I hate my thick waist, but it's the result of a drop in estrogen, my doctor tells me. I never took hormones as several of my friends did, who are skinnier than I am. Oh well. I'm trying to stay healthy and avoid full length mirrors.

[Anonymous]

I'm thinking about intermittent fasting. Does anyone think it would help?

[Anonymous]

In menopause you will gain ten pounds naturally, at least. I'm nearing 60 and I'm on the downhill slide of menopause. I have started fasting (skipping a meal a day) and other than this humid and hot time of year I walk four miles a day outdoors up and down hills. Even in winter. I hope to maintain at 135 into old age. I was 120, but what can you do? It's aging and it's a part of life. You just try to stay healthy for you age. We're not 25 anymore.

[Anonymous]

Anonymous wrote:In menopause you will gain ten pounds naturally, at least. I'm nearing 60 and I'm on the downhill slide of menopause. I have started fasting (skipping a meal a day) and other than this humid and hot time of year I walk four miles a day outdoors up and down hills. Even in winter. I hope to maintain at 135 into old age. I was 120, but what can you do? It's aging and it's a part of life. You just try to stay healthy for you age. We're not 25 anymore.

+1 This a a very natural body shape change. Remember those human body books where they show the female body at different ages and stages -- no one ever really looked at the oldest body, did they? The change in hormones, for some reason, redistributes fat to the abdomen (notably HRT can prevent or delay that change), and the changes in metabolism from aging cause muscle loss and more fat storage. Breast tissue also increases in many women (as much as 2 other 4 cup sizes even with no band change) during menopause and that can add some pounds. Notably you will learn that one from the bra fitting department before you find a scientist who studied it.

[Anonymous]

Anonymous wrote:I'm thinking about intermittent fasting. Does anyone think it would help?

I'm 50 and it helps me drop the 6-7 pounds I gain every school year (I'm a teacher). I eat breakfast higher in protein, fiber, and fat. I am full after eating and I rarely feel hungry before dinner. If I do, I'll eat a handful of raw almonds or walnuts. After dinner, I don't eat again until breakfast so it's a fast of maybe 14-16 hrs. I try to keep the carbs under 50-60 grams per day and rarely refined carbs (no junky snacks, nothing but water and tea/coffee).

[Anonymous]

Try the Fitness Pal app. I lost 10 pounds over the last year and I’m 61. Definitely have a waist! I’ve been using Fitness Pal premium for the past few years and have dropped 35 pounds and several sizes. Look at your macros to see exactly what you’re consuming. I also added weight training and try not to eat past 8 pm.

[Anonymous]

Anonymous wrote:

Anonymous wrote:In menopause you will gain ten pounds naturally, at least. I'm nearing 60 and I'm on the downhill slide of menopause. I have started fasting (skipping a meal a day) and other than this humid and hot time of year I walk four miles a day outdoors up and down hills. Even in winter. I hope to maintain at 135 into old age. I was 120, but what can you do? It's aging and it's a part of life. You just try to stay healthy for you age. We're not 25 anymore.

+1 This a a very natural body shape change. Remember those human body books where they show the female body at different ages and stages -- no one ever really looked at the oldest body, did they? The change in hormones, for some reason, redistributes fat to the abdomen (notably HRT can prevent or delay that change), and the changes in metabolism from aging cause muscle loss and more fat storage. Breast tissue also increases in many women (as much as 2 other 4 cup sizes even with no band change) during menopause and that can add some pounds. Notably you will learn that one from the bra fitting department before you find a scientist who studied it.

Yes - definitely seeing what you are describing! Including no longer dealing with major gapping in all my A cup bras. I just have so much more fat in the abdomen area and it seems to be growing. I'd be able to rock it more if I had a larger frame, had bigger breasts, and had wider hips. But my body just shows my bloated belly more.

[Anonymous]

Anonymous wrote:I'm a few years older than you are OP, and I have the same problem. I eat a very healthy diet, no alcohol, organic fruits, vegs, lean meat, minimal carbs and a little dairy. I exercise regularly, but my waistline will not budge, nor will my weight. I'm definitely overweight because I didn't start cutting calories in my 40s, when the weight started piling on. I was always thin before then. Now that perimenopause is nearly over, I think I'm stuck with this thick waist. I'm trying to add more protein to my diet (protein shakes) and a little more exercise, but that's all I have time for. I love food and I hate feeling hungry, but if I want to lose weight, I'd literally have to starve myself, which everything I've read says is counterproductive because my metabolism will drop to nothing as a result of that caloric restriction. I guess I'm stuck with my thick waist. I do try skipping dinner twice a week, but that has done nothing so far. I'll have to get back to you in a year to see if anything's changed. I hate my thick waist, but it's the result of a drop in estrogen, my doctor tells me. I never took hormones as several of my friends did, who are skinnier than I am. Oh well. I'm trying to stay healthy and avoid full length mirrors.

Perimenopause sucks. I wish it threw in some upsides but it seems to be all downsides. I feel like hormone therapy has downsides also. I don't think I want to go down that route, even with the thicker waist.

[Anonymous]

Sure. Diet and exercise. If you really want it you can achieve it with hard work and dedication.