Reply to Perimenopausal women - best ways to lose 10 lbs and keep it off?

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[quote=Anonymous]OP, I don't know what specific combination of diet+excercise is optimal for you, but I'll tell you a bit of what I (50yo) have done over the past year to improve my overall health.

1) Added a bit of protein to each meal - I consciously add a bit of protein to every meal.  Example -- I used to each a piece of avocado toast for breakfast.  Now I add an egg, or yoghurt, or cottage cheese.  I eat 90% whole foods (veg, fruit, proteins, legumes, sometimes rice/grains).  I don't track cals or macros, I just eyeball reasonable portions and make sure that there is some protein, fat, and fiber in each meal to keep me full.

2) Weightlifting -  I aim to lift 3-4 times a week (1-2 upper body, 1-2 lower body).  I don't do anything fancy - just try for 3 sets of 6-10, with the last rep feeling like I couldn't do another one without breaking form.  I walk to a nearby gym, but you can do this with a few dumbells/barbells at home.  I also take a weekly pilates class.

3) Walking - my neighborhood is very walkable, so I run all my errands on foot, carry heavy groceries home, and I go on a regular after-dinner walk.

I can do all of this for numerous reasons: 1) I now work mostly from home, 2) My kids are older (HS) and not overscheduled, 3) I started to feel perimenopause's impacts on my body and it motivated me to change my habits.

My weight hasn't budged in the past year (I wasn't looking to drop lbs), but I am stronger, I feel like my body shape has improved, I'm starting to see muscles in my arms and legs, my HDL went up and my LDL went down.  This is sustainable for me because I'm enjoying the exercise, I'm feeling good, and I'm seeing the (slow) progress.[/quote]

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