Any hope for a slimmer waist at 50?

[Anonymous]

Planks.

[Anonymous]

Microdose GLP-1 plus take Lagree classes at least 4 times a week.

[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.

Of course you can be fat at normal weight. If you have a high percentage of fat, and low muscle mass, that can be the case.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I'm 52 with a 26 inch waist. I'm nearly thru meno. Not on hrt yet but open to it soon. I've always eaten three meals of whole home-cooked basic food and maybe a snack once a week. I have always been slender but as I got into my early 50s I felt that three meals a day was too much food. A few months ago I started skipping breakfast and having daily brunch instead and then dinner. Bc I only have 2 meals a day, my brunch is bigger than when I had standard breakfast. And then lunch I eat around 10 or 1030am and then have a cup of afternoon coffee with cream. Unsweetened. Then dinner at 6. In the early morning I have one cup.of coffee at 7am and then food at 1030am. Works out well for me. I do a daily 30 min brisk walk and after work I do a daily 30 min home mat pilates. I do this 7 days a week.

This, we need to be very careful and listen to hunger cues. The women I know who remained thin post 50 (like my mother) eat way less than at 45 yo. She is not hungry but she doesn’t eat at all meals like she used to or out of habit. It is not an easy change to make because it is so ingrained in us that we should eat 3 meals a day and that we need as much food as we used to. But we don’t.

2 meals a day max and one of the 2 is light… (and of course Whole Foods, balanced meals etc…). Or you accept to become thicker which is perfectly fine too.

Im the 52 yo who recently switched to 2 meals a day and have maintained 26 inch waist. (Althoigh stretch marks from old pregnancies neber disappear). Yes to the 2 meals a day and zero snacks except on rare.occassion or weekend. There is no secret. It is simple. Not easy but simple. Most people can't deal with the hunger cues. If you drink water or tea.and wait they usually go away after 5 or 10 minutes
Eventually your body stops sending out hunger cues three or four times a day. Your body will become used to.and satiated with 2 meals.a day. Now when I eat brunch at 10 or 1030 I am very full. And dinner doesn't seem far off
The afternoon cup of coffee helps. Since going from 3 meals a day to two, my typical brunch is:

6oz plain whole milk yogurt, 1/2c homemade granola, berries, one slice Ezekiel with a little butter and a poached egg . Or I'll substitute the egg for avocado and a bit of olive oil and salt, red pepper flakes. Or I'll do the yogurt, granola, berries, an apple and a handful of nuts or an ounce of cheddar or brie. Nice combo with apple.

Dinner is standard. Grilled fish, rice, veg, salad (homemade dressing).

I’ll take the belly fat over living like this.

I'm 54, with a 30 inch waist. 160, 5'7". At the doctor today, I complained about my 20 lb weight gain over the past 2 years. She said, "You are a normal weight. Don't even think about asking for glp 1 (I wasn't), no intermittant fasting. High fiber, high protein diet, 3 meals, 2 snacks a day." My weight gain was due to stress and depression and eating chips and ice cream for comfort. According to my doctor, I should not starve myself and I don't "need" to lose weight. I want to lose at least 10 because my back and knees hurt with the extra pounds. Previous pp is starving herself and that is not good for her health or metabolism.

I am the so called starving pp who eats 2 meals a day. Believe me I'm not starving. At 1100 to 1200 cals a day I am full after 2 meals. I am also very short at 5 feet 0 and clock in at 100lbs. But that is a normal bmi of 19.5. I am on zero medications and my doc is happy with my health and blood work. I also still ski and do daily exercise. Nothing crazy but more about small consistencies. But if it makes you feel better to say one starves on two meals a day, you are misguided.

[Anonymous]

I do. I’m happy to say I’ve lost several inches off my waist and have an hourglass figure again at 53. Wegovy Rx for high cholesterol and have lost weight as a bonus. I do eat healthy though - plant based, no sugar, no meat, no dairy.

[Anonymous]

Anonymous wrote:

but I am eating like a normal person. Not like the PP above.

What does this mean, PP? Because from what I can tell from the previous poster, she eats 2 meals a a day - one light, one heavier, with a mix of proteins, fats, carbs, and fiber. It doesn't seem disordered to me, as long as the quantity for calories and total nutrients is sufficient. Does "normal person" to you include daily processed foods, candy, desserts, alcohol? I think this is where people go off the rails -- by eating what used to be considered "occasional treats" on a daily basis.

Truth!

[Anonymous]

I'm a healthy weight in my early 50s without meds or any real dietary restrictions. (5'4, 120 pounds). I eat three meals, many snacks and over 2000 calories daily (sometimes way more, but i dont count). I personally, would starve on 2 meals a day. I have breakfast at 5:30 and dinner at 8 with a commute, a full day of work, and a workout in between. I need my lunch and snacks to function but certainly not everyone has the same needs.

I know plenty of women my age who wouldn't dream of eating a snack and seem satisfied with what seems like very little food.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Also, protein shakes are not needed unless you are seriously weight lifting and going for muscle gains. Which, I do not think you are, and the extra calories from those shakes are not helping. Eat real sources of protein and ditch the shakes for a few months.

Disagree. I’m 59, male, went w shakes, and stronger immediately, felt better. Go big into strength training… most woman don’t, “ fear of muscles”. Truth is, it’s harder that’s why women don’t do it. Muscle weighs more than fat, so focus on your shape, how you feel.

Get hard core, boot camp, or my favorite, boxing. Boxing as a workout is second to know, you also come away w swagger, and it never hurts to be able to throw a punch ( just in case).

Good for you for reaching out, there is always more to learn. Good luck

Lol but you're a man without any knowledge of how female hormones work!

[Anonymous]

Anonymous wrote:I'm 52 with a 26 inch waist. I'm nearly thru meno. Not on hrt yet but open to it soon. I've always eaten three meals of whole home-cooked basic food and maybe a snack once a week. I have always been slender but as I got into my early 50s I felt that three meals a day was too much food. A few months ago I started skipping breakfast and having daily brunch instead and then dinner. Bc I only have 2 meals a day, my brunch is bigger than when I had standard breakfast. And then lunch I eat around 10 or 1030am and then have a cup of afternoon coffee with cream. Unsweetened. Then dinner at 6. In the early morning I have one cup.of coffee at 7am and then food at 1030am. Works out well for me. I do a daily 30 min brisk walk and after work I do a daily 30 min home mat pilates. I do this 7 days a week.

Wondering if you've had a bone density test done?

[Anonymous]

I manage menopause belly fat by doing the Prolon fast mimicking diet once a calendar quarter. I've been able to maintain my normal lifelong weight by doing this over the last two years (I'm 53) and then trying to eat a mostly plant based diet in between. My husband has started doing it too. Works really well for me.

[Anonymous]

Hmm - I am 49 5'7" and terrified by menopausal weight gain threads like this -I am still having my period, but have noticed weight creeping up to low 140s after being in the 130s the past two decades....

Dumb question: but for those of you who have tried everything, like the walking/ strength training and platuead - and just have the fat isolated around your waist - have you thought about just going for lipo around the midsection? Wouldn't that take care of the isolated fat area?? I have never done plastic surgery or even botox but I think I would consider it if thjis happens to me more -- and isn't there the laser therapy for targeted fat removal??

[Anonymous]

Anonymous wrote:Hmm - I am 49 5'7" and terrified by menopausal weight gain threads like this -I am still having my period, but have noticed weight creeping up to low 140s after being in the 130s the past two decades....

Dumb question: but for those of you who have tried everything, like the walking/ strength training and platuead - and just have the fat isolated around your waist - have you thought about just going for lipo around the midsection? Wouldn't that take care of the isolated fat area?? I have never done plastic surgery or even botox but I think I would consider it if thjis happens to me more -- and isn't there the laser therapy for targeted fat removal??

I hope someone will respond with better insights, but from the still limited weight I see myself gaining on my middle as a 45 yo woman: it looks like it is visceral fat and bloated ovaries or bloated whatever organs are below my belly button. It is not rolls of fat above my abs that could be targeted by liposuction. I wish it was

[Anonymous]

Anonymous wrote:Long morning walk with weighted vest, shorter evening walk when schedule and weather allow. Walk as much as you can.

Lift heavy 3x/week (see Stacey Sims or Vonda Wright)

100 grams of protein/day (including non-animal). First meal should be protein heavy. For me, it’s a shake with whey protein isolate.

Healthy fats - chia, flax, hemp seeds, nuts, avocado, etc.

Fermented food - yogurt (full fat), kimchi, tempeh

No processed food. Period. This will cut out a lot of sugar. Besides berries, not too much fruit. When you do have fruit, pair it with a protein or fat. No dried fruit.

Not hard-core IF, but keep 10 or 11 hour eating window.

Protect sleep.

Consider HRT

See, this is weird, too. Except taking walks (no vest) and protecting sleep. I will not use powder's or fill my stomach on odd seeds and the like. Eat the foods you enjoy and which have nutritional value.

[Anonymous]

I've been doing power zone training on the Peloton bike since May and have been losing weight very slowly but steadily. I am down to 134 from 140. I know it's not much but I feel like I have been making very sustainable changes. I haven't been restricting calories consciously but the cardio makes me not want junk food and I've also stopped drinking alcohol because I just don't want to anymore (even one drink makes those early morning spin sessions the next day too painful). I'm building in strength training as well though have had to deal with some injuries that's have slowed that down.

[Anonymous]

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

Yes. Build up to 3 fasts of 36 hours per week and you will see your waist again.