Can someone shed some light on lifting heavy? What exercises are you doing?

Anonymous wrote:I am tracking every morsel. I had no idea that post menopausal weight loss was virtually impossible. Has anyone been successful? What were you eating?

I’m peri menopausal, 47 and was struggling to lose any weight. I was doing everything right. I started a low dose of compounded tirzepatide because my BMI was 30 and I have lost 12 pounds in 6 weeks. I am eating just about the same as I did before, very small meals with lean protein, veggies or salad and a very small amount of rice or quinoa, farro or beans. I track my macros, I walk daily, and strength train 3x week. I will continue this when I eventually stop GLP1 intervention and I plan to taper down very gradually and possibly keep a once a month micro dose if needed. If you’re doing everything right, I would get your hormones checked too and talk to a provider to see if you might need a little bit of help!!

Anonymous wrote:I had to go well below the recommended daily calories. I guess I’m also unintentionally doing intermittent fasting? Zero white carbs, only eating lean protein and vegetables, lots of my meals are homemade soups. Basically only eat lunch and dinner, and try and make those meals really nutritious.

Same. Like 800-1100 calories total every day. Noom said my weight loss calorie range was 1500-1800. That had no impact

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For those of you who think you will not gain weight when you hit menopause, I thought the same as many of the responses on here, until it happened to me. I had always been thin and could easily lose weight, now I eat less and healthy work out 5 days a week including strength training, running, cycling, etc. Weight does not budge. Maybe generically some have an advantage, but for the most part, we are all bound to be heavier than in our 20s and 30s and 40s.

That is not the case for me. Meno at 52, still weigh 110. Regularly work out 6x a week, plus 2 mile walks daily, mostly WFPB diet of 1200 calories, with exceptions for special events. Most people think I'm in my early 40s, not post-50. I've lead a healthy lifestyle since my teens though and non of the women in my family were ever obese.

Do you work out in your house? what kind of equipment for you have? What kind of cardio is best for home setting?

You are trading thin for other health issues. At that consistent calorie level, there is no way you are getting enough of micro and macro nutrients. I am astounded that people think being thin is the only thing that will protect them from health issues later in life. And FYI, you probably have to stay so low because you have tanked your metabolism with severe calorie restriction.

Anonymous wrote:

Anonymous wrote:For those of you who think you will not gain weight when you hit menopause, I thought the same as many of the responses on here, until it happened to me. I had always been thin and could easily lose weight, now I eat less and healthy work out 5 days a week including strength training, running, cycling, etc. Weight does not budge. Maybe generically some have an advantage, but for the most part, we are all bound to be heavier than in our 20s and 30s and 40s.

That is not the case for me. Meno at 52, still weigh 110. Regularly work out 6x a week, plus 2 mile walks daily, mostly WFPB diet of 1200 calories, with exceptions for special events. Most people think I'm in my early 40s, not post-50. I've lead a healthy lifestyle since my teens though and non of the women in my family were ever obese.

Do you work out in your house? what kind of equipment for you have? What kind of cardio is best for home setting?

Anonymous wrote:

Anonymous wrote:Op here. I am 5’5 and 130 currently. My usual is 115-120. I have tiny bones so I’m really noticing the extra weight. I am at a calorie deficit. I am also walking 14000 steps a day to see if I can get things moving. I’ve never had trouble maintaining my weight. Welcome to my 50s haha.

Yikes, OP. You are in menopause. A small amount of weight gain is normal and heathy. You already have a small frame and a a slender woman, these things alone increase your risk of osteoporosis. Staying in a calorie deficit, at this age, with your current weight and frame, is only going to hasten muscle loss and bone density loss. It isn’t worth it. At this point, the health benefits of staying at your current weight and NOT eating a calorie deficit outway the benefits of trying to lose weight.

OP, you sound a lot like me. I was probably a little too thin in my 20s -- around 110. I think 115-120 is my happy place, where I look the best and have a lot of energy. In menopause, I'm struggling to stay around 125. I'd love to get back down to 120. It's TOTALLY the small bones -- I notice every pound up or pound down.

I'm also lazy about dieting -- had eating disorders as a teen and don't want to fall back into old thought patterns. Also want to protect my bone density, which I have fought to protect. So, I eat pretty much everything and just try to keep adding exercise.

Anonymous wrote:I am tracking every morsel. I had no idea that post menopausal weight loss was virtually impossible. Has anyone been successful? What were you eating?

Quit all types of sugar. Brake the sugar culture and keep the workouts.

Anonymous wrote:

Anonymous wrote:For those of you who think you will not gain weight when you hit menopause, I thought the same as many of the responses on here, until it happened to me. I had always been thin and could easily lose weight, now I eat less and healthy work out 5 days a week including strength training, running, cycling, etc. Weight does not budge. Maybe generically some have an advantage, but for the most part, we are all bound to be heavier than in our 20s and 30s and 40s.

That is not the case for me. Meno at 52, still weigh 110. Regularly work out 6x a week, plus 2 mile walks daily, mostly WFPB diet of 1200 calories, with exceptions for special events. Most people think I'm in my early 40s, not post-50. I've lead a healthy lifestyle since my teens though and non of the women in my family were ever obese.

Same. Not everyone grows a double chin and a beer gut once they hit meno.

So maybe I’m not crazy?? What a relief! Ive been 105# my whole life, then BAM! Gained over 10 lounds withing 4 months of my last period - and Ive been unable to lose any of it, in spite of drastically reducing and obsessively tracking calories, adding strength training, HRT. Cardio Ive always been a long distance runner, no change there. The whole world - doctors included - all have been telling me it’s in my head, or I’m just eating more.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I instantly gained 15 lbs when I hit menopause. I’m watching what I eat and I exercise, but I’m not willing to starve myself or increase my workouts. As long as my lab work is OK during my annual physicals and I feel well, I think 50-something women just have to accept their new normal.

You can, but I certainly won't. We call that circling the drain. It's how the end starts.

I agree!
-53 nearing menopause who will not accept a 15 lb gain. I put on 5 after a surgery (comfort eating, no exercise). Once I was cleared, I cleaned up my diet, resume activities and exercise and dropped those 5 in 2 months.

+1. It's not the new normal for me. 51 and have not gained a pound despite not counting calories and eating whatever I want. Yeah, my midsection is a bit thicker and I have to make it a point to lift heavier weights but I'm not willing to give into the weight gain is inevitable if I can do something about it.

Move more. Lift weights. Heavy weights. 10 lbs are not heavy. Yes, it takes dedication but it's worth it.

My MIL just doesn't eat in order to control her weight. She has also never lifted a weight in her lifetime. At 80 she can no longer lift her suitcase. That's not the way I'm going out. I'm going to continue to lift heavy things until I cant. And also enjoy my cake and cookies afterwards.

Oh baby, me too, me too! In fact, I looked incredible at 51. Nothing changed but at 54 I'm slamming into menopause and 8 pounds out of literally NOWHERE arrived. I am a weight lifter, do HIIT, crossfit, peloton, run, you name it! I also barely eat and now I see what my sister who is 4 years older meant when I was talking like you at 51. lol

Anonymous wrote:Op here. I am 5’5 and 130 currently. My usual is 115-120. I have tiny bones so I’m really noticing the extra weight. I am at a calorie deficit. I am also walking 14000 steps a day to see if I can get things moving. I’ve never had trouble maintaining my weight. Welcome to my 50s haha.

Yikes, OP. You are in menopause. A small amount of weight gain is normal and heathy. You already have a small frame and a a slender woman, these things alone increase your risk of osteoporosis. Staying in a calorie deficit, at this age, with your current weight and frame, is only going to hasten muscle loss and bone density loss. It isn’t worth it. At this point, the health benefits of staying at your current weight and NOT eating a calorie deficit outway the benefits of trying to lose weight.

I think the key is not to eat below your BMR (basal metabolic rate), which is what your body needs to stay alive, power your organs, etc. That is different from TDEE (total daily expenditure), which accounts for exercise. Eating below your BMR can trigger your body to go into starvation mode, slowing the metabolism and retaining fat while burning muscle - the exact opposite of what you want if you’re trying to lose fat and gain muscle in your 50s.

For most people, 1200 is well below BMR. I am 55, 5’8” and 130 pounds ~ 20% body fat. My BMR is 1400 and my TDEE is around 1600 when I’m sedentary and 1800 when I’m lifting 3-4x/week. So my maintenance goal is around 1700 on average. If I wanted to lose weight, which I don’t, I couldn’t lose 1 pound a week safely without dipping below my BMR and messing with my metabolism. The way to do this while preserving bones, muscle, and metabolism is to add more exercise or shave off ~ 200 calories and accept a slower process.

Sorry to add: I have a history of disordered eating so I’m not the best person to talk about this. But I have a hard time with the idea that 1200 calories is fine, but 1000 is totally disordered. That’s like a banana and a scoop of PB. That’s really the difference?

It seems women’s calorie needs drastically reduce following menopause. Does hunger follow suit? I assume not (and hence the weight gain problem).

Fwiw, I am only 35 but have a hard time losing weight unless on a very low calorie diet (like less than 1200). But I guess that’s fine? Is it really a problem to eat under 1200 if, say, you’re at the top end of healthy BMI?

Anonymous wrote:For those of you who think you will not gain weight when you hit menopause, I thought the same as many of the responses on here, until it happened to me. I had always been thin and could easily lose weight, now I eat less and healthy work out 5 days a week including strength training, running, cycling, etc. Weight does not budge. Maybe generically some have an advantage, but for the most part, we are all bound to be heavier than in our 20s and 30s and 40s.

That is not the case for me. Meno at 52, still weigh 110. Regularly work out 6x a week, plus 2 mile walks daily, mostly WFPB diet of 1200 calories, with exceptions for special events. Most people think I'm in my early 40s, not post-50. I've lead a healthy lifestyle since my teens though and non of the women in my family were ever obese.