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[ATB]

Definitely try and exercise every day, walking for 30 minutes before breakfast ( so in a fasted state ) always helps me lose a bit of weight. It’s good for us to do weight training too, for our bones and weight. I’ve found the best way for me to stay healthy without going off and on diets is to keep to a manageable, simple and enjoyable eating plan so I never count calories. Limiting refined foods most importantly, including sugar and oil. Not fats, just oil. I have whole nuts, whole foods, lots of plants and avoid drinking calories- no alcohol. We need 200 less calories a day as we get older, I’m late 40’s, according to my menopause specialist, so that’s good to keep in mind too. I had to lose a lot of weight after having my child so I’ve been more careful approaching menopause and now on HRT don’t find it hard just by sticking to how I normally live. I eat quite a bit more volume of food than a lot of people, little and often, but I don’t eat refined food at all, including ingredients. I have oats for breakfast with berries and blackstrap molasses, a nut bar I make after a workout, a large salad at lunch or a salad sandwich, fruit or yoghurt snack and dinner I aim for half my meal being vegetables, 1/4 protein, 1/4 starch. I vary the vegetables, include beans, seeds nuts etc
I use YouTube for exercise: Leslie Sansone for walking videos, Heather Robertson for weights and HIIT, Fitness Blender and Coach Kel for Pilates or barre style workouts.

[KarineT]

I think the reason for weight gain in postmenopause is a slower metabolism. 

[ElkWarning]

I think the reason for weight gain in postmenopause is a slower metabolism.

I think you're probably right. I ended up going to see an NHS nutritionist (vaguely related reasons) and he told me that menopause = loss of muscle mass = less calories burned during activity.

I've been gaining weight, initially managed to drop some by going to the gym and watching what I ate, but have since put it all back on and then some. I stopped going to the gym during pandemic and can't really go back because of time / energy constraints - I work like 12 hour days.

I was chatting to my daughter about this and she said something like separate out the fitness from the fatness. Weigh yourself in lbs X by 12 and - 200, whatever is left is your starting calorie goal per day - for me it comes out at 1900. Whenever I've tried to lose weight before, the calorie goal has been significantly less. BUT alongside this I need to count all the calories I eat / drink, every single one. I use My fitness Pal (because it lets me scan in barcodes). It's stupidly time consuming. I complained about this to said daughter who said something along the lines of: yes, conscious eating is, and does it stop you from nibbling because you can't be arsed to add the calories? In the end, it's the nibbling that's probably caused my current weight gain (staffroom is full of treats), bits and bobs at home when I'm watching telly, etc. Preliminary results are encouraging. Once this current (minimal each week) weight loss slows, daughter tells me to minus another 200 calories from my daily total. The idea is to reach a target weight and then up by 200 calories until stable, by which time the habits should have been formed ...

Re: fitness, I'm on my feet all day, have a dog and work an allotment. My fitness tracker (via Fitbit) shows that bit of my lifestyle is probably ok.

But yeah, I currently feel blimpy and unattractive. It's upsetting.

[ATB]

Obviously opinions will vary hugely, I did study nutrition myself, and IMO from what I learned calorie counting is neither effective or healthy. It’s also very unnecessary. You don’t need to go to an actual gym, but exercise is absolutely a must. You won’t be healthy overall without it. You do work long hours so I see it’s going to be hard. But break it up a bit is a good idea, 10 min fast walks 3-5 times a day is a good start. Skipping for a minute at the start and end of your day? You already know what you shouldn’t eat, try to focus on nutrient density and eating highly nutritious foods full of fibre, rather than worry about counting calories. I’ve seen so many people do that and as we know, 95% of dieters just put it back on. Whatever you do, it should be a way of eating you can maintain all of the time. Otherwise as soon as you stop, you will put weight on. Hormones absolutely can and are affecting things. It’s the thyroid hormones that affect metabolism the most. Are you on HRT? If the sex hormones are still unbalanced that will impact things too.

[ElkWarning]

That's strange ATB, NHS nutritionists seem to say that conscious eating is the way to go. What about this is unnecessary?

Re: exercise, as I mentioned, I use a Fitbit and have done for nearly 3 years. I'm happy with my 60 minutes + activity per day and 20,000 + steps. I also swim about 10 miles a week. Am I missing something?

[ATB]

Conscious eating isn’t the same as calorie counting. Opinions vary amongst dietitian’s, of course, and many also don’t encourage calorie counting. It sounded like you couldn’t exercise because of work, but if you are then great! I’m  simply just adding my advice & opinion, not to just you but to the thread and OP. My previous comment addresses the original posts points too. People can take what helps them and leave what doesn’t. I’d assumed if you were gaining weight you’d want to hear some other opinions about why that might be.

[Pepski]

Hi Pepsi I’ve managed to lose my meno belly well it’s better than it was 🤣 I have found cutting down on white or refined carbs and upping things like sweet potato swaps for chips and lots of olive oil on salad avocados, seeds, anything to keep me feeling hungry because that’s when I reach for the chocolate. I also swear by vit B6, b12 & magnesium to help me feel less ratty.
Something I never knew was getting some exercise in before breakfast helps you burn more fat rather than carbohydrate stored in your body. I do walking and a you tube class called growingannanas.
Since I recovered from my hysterectomy I’ve tried to “eat a rainbow” or whatever they call it 🤣 and I do have chocolate now and again, not every day like I was pre op and so far this seems to be working for me. I hope this helps in some small way. Xx
[/quote]

Thanks for this Louise2010
I am getting there but it has been going slowly.....7lbs off now. Enjoying the food I'm making though which is the best way to stick at things long term. I don't feel deprived in any way. Ex is key for me and I should be ok with that hereonin as got through end of tax year workload! Holiday soon - quite excited....best, Pepski

[Pepski]

Hi Pepski
We had a roast chicken last night with lots of oven roasted veg, and I threw in some baby potatoes for DH.  I've got a tray of minced beef in the fridge to use for tonight's tea but I haven't thought what to do with it yet! Burgers perhaps.  Or I quite like a keema curry where I add in some peas and sultanas (not Keto friendly) then I also have a fresh cauliflower and so I might attempt cauliflower rice with that.  I'm hoping it will be better than the packet stuff I had.  I shall not be beat!! 
We used to have a huge leylandii hedge round our back garden that was a real pain.  We eventually took the plunge and had it removed and replaced it with a fence.  We also dug up all our front grass last year and replace that with chipped stones.  I'm going to get a big pot to put in the centre and fill that with flowers.  Low maintenance is the way to go.  My menopausal back couldn't take anymore digging, planting and trimming.  I like to 'potter' in the garden so shall fill lots of pots and do some hanging baskets.  I'm quite a fair weather gardener and DH is just not!  We have a rockery to one wide of our drive and DH is always complaining that things have got too tall, bushy, etc.  I quite like when things get higher and fuller as it stops me seeing all the weeds!  I've also found my inner Percy Thrower and have bought some seeds.  So I'm going to have myself some lovely salad vegetables and various herbs.  Or that's the plan anyway.  On the exercise front I am going out walking later in the afternoon with a friend who is clearly far fitter than me and strides out at an incredible pace.  My menopausal brain has stopped me from being able to walk and talk at the same time, so I have to stop every now and again to explain things and to have a rest. I just cant seem to 'do hills' anymore. 
What's on the menu this week?

Hey holidaylover,

how's things? I hope you are keeping your head up and ignoring the siren call of the mixer (ie no baking) etc!
I'm at 7lbs off now re 5:2 and watching my calories which is a bit tragic in some ways because I thought it would be more - sigh - but I'm happy that it's going albeit slowly and anyway, I am 56 now not 40 when everything just melted away with willpower!

Off on holiday next week so just have to see how I cope with delicious temptation and lots of non home cooked meals - I'll be v active though so should balance out with a fair wind and a bit of positive thought. I'm lucky in that I do love salads and mezzes where you can graze. So I'll keep an eye but enjoy. That's the way forward for me.

Tonight was supposed to be homemade grilled chicken skewers/kebabs with big mixed salad of red cabbage, grated carrot, toms , spring onions, red pepper etc and leaves and probably some couscous BUT, it's not as warm as we hoped and I don't half fancy your roast chicken with roasted veg so probably changing to that instead!

How are your seeds? With going away I haven't done many but have got Sweet peas , Cosmos and some old fashioned wild looking marigolds all looking ok and popped in a cold frame now to harden off and be monitored by my lovely neighbour whilst I'm away. I've scattered Candytuft and Nigella seeds and Linaria hither and thither outside in some vague notion of it all looking kind of softly unkempt (bit like me then) so we'll see what happens.

Anyway, do hope it's all going ok for you - love the idea of walking and stopping to "concentrate on the conversation" aka rest. I'm no good at hills either and have a friend who is half blooming mountain goat. She always picks us out a walk "with a view" - in other words a great big hill.

Take care - Peps x
   

[holidaylover]

Hiya Pepski, I've not been doing too bad diet wise until today!!! and up until yesterday remained carb free.  One month in!!  However, after having a much too spicy thai curry last night (served with spicy cauliflower rice), I was kept  awake most of the night, (sweats, palpitations (again), and just the inability to sleep, and feeling wired).  I suffered badly this morning with a bit of a dodgy tum.  I must have added too much curry paste, I presume.  I had a shopping day planned with daughter today so after a couple of Imodiums I made it, but had an absolute meltdown at lunch.  The tapas restaurant beckoned and I'm afraid I caved!!!  With the sound of the spanish music and dreams of patatas bravas, etc, it all became too much.  So.... I'll be back on it tomorrow, although I really don't feel I have lost much weight at all.  I'm actually a bit disappointed.  I don't weigh but just go by clothes and I'm now wondering if my body might need a little bit of carbs.  That's my theory!!!  I'm taking betablockers for palpitations and have read that they can contribute to weight gain so I've been kind of blaming that too.  It's five and a half hours since lunch and I still feel like I could burst! So nothing else for me tonight. 
My seeds have been put into pots and they are in my little mini greenhouse, so fingers crossed.  It's quite satisfying when something grows and you can actually eat it.  Had a bit of a disaster last year with some veggies and they all got eaten by slugs.  It seemed such a waste of time. 
Well done on the weight loss, 7lbs is good.  It's best to lose at a steady pace. You are going in the right direction.  Hope you have a lovely holiday.  x

[orrla]

Same problem here! I am 67 soon. Hardly ate, really, but gained, and developed back problem that Chiro must work now on. Not cheap I gained 5kg since October... so, three weeks ago, got fed up and went on High fat Low carb diet. Lost 3 kg so far. Yippee I love this diet! Shell see how long I'll last, but hope to lose another 5..at least    Doing Pilates as well, once a week.. but for a first time, I do feel old after last winter..

[Bungo]

If you could afford it, get a personal trainer and learn to strength train. You may not see drop on the scales but clothes will fit better. Much better than cardio for maintaining muscle and  metabolism. Great for bone density too

[Pepski]

If you could afford it, get a personal trainer and learn to strength train. You may not see drop on the scales but clothes will fit better. Much better than cardio for maintaining muscle and  metabolism. Great for bone density too

Hey Bungo,
You read my mind!
I'm going for a slightly cheaper version of this as locally we have an over 50's ladies session re H.I.T.
Up to 7 ladies in a session with a trainer so much more reasonable price wise. All doing weights and reps targeting of various problem areas and toning up. It sounds and looks good with excellent feedback. I'm nervous as my fitness is really down at the mo due to having being really low with Vaginal Atrophy since before Xmas (and thus not going to the gym). Now that's under control I'm looking forward to this and hoping to start next month.
Cheers,
Pepski

[Pepski]

Hiya Pepski, I've not been doing too bad diet wise until today!!! and up until yesterday remained carb free.  One month in!!  However, after having a much too spicy thai curry last night (served with spicy cauliflower rice), I was kept  awake most of the night, (sweats, palpitations (again), and just the inability to sleep, and feeling wired).  I suffered badly this morning with a bit of a dodgy tum.  I must have added too much curry paste, I presume.  I had a shopping day planned with daughter today so after a couple of Imodiums I made it, but had an absolute meltdown at lunch.  The tapas restaurant beckoned and I'm afraid I caved!!!  With the sound of the spanish music and dreams of patatas bravas, etc, it all became too much.  So.... I'll be back on it tomorrow, although I really don't feel I have lost much weight at all.  I'm actually a bit disappointed.  I don't weigh but just go by clothes and I'm now wondering if my body might need a little bit of carbs.  That's my theory!!!  I'm taking betablockers for palpitations and have read that they can contribute to weight gain so I've been kind of blaming that too.  It's five and a half hours since lunch and I still feel like I could burst! So nothing else for me tonight. 
My seeds have been put into pots and they are in my little mini greenhouse, so fingers crossed.  It's quite satisfying when something grows and you can actually eat it.  Had a bit of a disaster last year with some veggies and they all got eaten by slugs.  It seemed such a waste of time. 
Well done on the weight loss, 7lbs is good.  It's best to lose at a steady pace. You are going in the right direction.  Hope you have a lovely holiday.  x

Hey Holidaylover,

how are you doing? It sounds as if you had a tough day both tummy wise and then temptation wise but the tummy was hopefully a one off re the curry paste - I find I'm a lot more sensitive these days, do you? think I mentioned that we make our own bread now? I'm not gluten intolerant but bread was irritating me. Can't describe it, not particularly bloaty - just off. So now we don't eat much bread and what we do doesn't have preservatives in it. £50 on a bread maker was money well spent!

I managed to walk loads on my holiday (one day we did over 26k steps)! so I managed to balance out the naughties ok really. Only gained a pound.
Back on 5:2 but a bit more serious about it now too plus the oh has joined me properly!
Hoping to book another hol for Sept so got a good run at this one....
Also going to do the H.I.T classes I signed up for - got my V.A under control (touch wood) so feeling more like I can put myself out there.
I'll let you know how I find it.
Planning on getting back in the garden this weekend so hoping the rain sods off! How's yours coming along?

Best,
Peps

[holidaylover]

Pepski, Well done on your holiday walks, 26k steps, I'm impressed!!  Everything going fine,  My palpitations have been playing up again lately and feel it could be carbs, as I came of the keto plan, as I was feeling a bit lightheaded at times.  It's swing and roundabouts really.  I bloat but cant put my finger on the culprit.  I need to give myself a shake and get motivated again excersice wise.  Garden wise, fine!  Planted flowers into pots at the weekend, although all my little pots of herbs in my greenhouse got blown over in the wind, resulting in the compost escaping and also the sticks I had in labelling the different varieties.  So I scooped it all back up into pots, now label less, and am hoping for the best.  I wont know my tarragon from my coriander, nor my parsely from the dill, but hey ho, sure it will taste good! x

[Bungo]

If you could afford it, get a personal trainer and learn to strength train. You may not see drop on the scales but clothes will fit better. Much better than cardio for maintaining muscle and  metabolism. Great for bone density too

Hey Bungo,
You read my mind!
I'm going for a slightly cheaper version of this as locally we have an over 50's ladies session re H.I.T.
Up to 7 ladies in a session with a trainer so much more reasonable price wise. All doing weights and reps targeting of various problem areas and toning up. It sounds and looks good with excellent feedback. I'm nervous as my fitness is really down at the mo due to having being really low with Vaginal Atrophy since before Xmas (and thus not going to the gym). Now that's under control I'm looking forward to this and hoping to start next month.
Cheers,
Pepski

Do join, youll be  amazed how quickly you'll progress. Don't let being unfit now turn you off, if anything it means you'll see much bigger progress and that will motivate you. Stick it out for a month no matter what and then you should find it easier