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

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

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??

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.

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

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.

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.

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.