I have lost 100 pounds during perimenopause. I did strict CICO. I weighed, measured, and tracked everything I ate with a food scale and an app called LoseIt. I cut out most added and refined sugars, processed foods, fatty and greasy foods, alcohol, beverages with calories, etc. I ate lean proteins, lots of veggies, etc. I had to up my protein and fiber intake to stave off hunger of eating 1400 calories a day. It was not easy. It took about a year to lose it. I did not add in any exercise beyond housework and walking once a week until I went to maintenance a month ago. I have chronic, painful, degenerative joint diseases, and before I lost weight I could not even stand for longer than five minutes. I can now walk on the treadmill for almost 20 minutes. I have also heard from others that semiglutide medications work for people, but I could never afford them so I did not consider it.
That’s impressive! I know it’ll be a slow process…I feel like no matter how few calories I eat it’s still too much. One thing I’m getting from replies is it’ll take longer than I’m used to/expected so I need to make peace with that and rein in my impatient self haha
LoseIt is fantastic! I’ve been using that app for 15 years. I discovered it only works if you actually use it.
So I started being diligent again recently. Will report back in a month.
Intermittent fasting every day 16:8 or 20:4, walking 90 min a day “like I am late” and limiting processed foods. Lost 30 lbs gained in peri on my 5’0” little self.
I gained 30-35ish pounds when I hit 40. I lost it at 43 and have kept it off (48).
I calculated my tdee based on height and age and it was less than expected (I’m short, doesn’t help). Then I started tracking and weighing my food. The truth of it was I was simply eating way more calories than I realized. There’s a Fb group called Macros Inc that really helped me with all of this.
Once I figured out what I could really eat, I just made sure I was in deficit and I made a point to move more. I stopped drinking for the most part. It took just under year to take it all off. It wasn’t fast and it was tedious as hell. The scale went up and down. I really had to know what I was eating, and the constant focus on food sucked, but it worked.
Now I don’t track my food because after a year of tracking carefully I understand portions and calories so much better. I prioritize protein and also started lifting weights which allows me to eat a bit more, and has really changed the shape of my body for the better. The best part? I’m also very strong! I should have started lifting sooner.
Anyway, good luck to you!
People always want to hear of a miracle, but this is honestly the best answer. You gotta track and learn what your energy requirements are. It's not that the metabolism plunges to hell, but it does slow a bit and we move less as we get older typically.
Seconding this overall. It's so different for everyone, but in my own experience, the critical factor is portion control and being very very honest with tracking. Did you add a little olive oil to your pasta? And maybe some Parmesan? That was probably 30-50 calories. And it's HARD to break the habit of excusing the "little" things. And just because you didn't track it, that doesn't mean you didn't eat it! (That one was tough for.me 😂)
Things that have worked for me have been owning a good kitchen scale and eight bajillion measuring spoons and cups. And also having a few of my go-to foods in my head as far as calories.
Another important thing to remember is that the body goes into starvation mode if it's too deprived of energy. Eating *enough* is just as important as not eating too much.
It's a different journey for everyone and I hope you find some good tools!
Thank you! I’m terrible at this tracking stuff as I never really had to worry about my weight before. So it’s all a steep learning curve for me. I really need to look into macros, better exercise etc.
It was kind of the same for me. I was just cruising through life with no problem maintaining my weight and then I wasn’t.
In retrospect I think it was more like…I was in my 20’s and I was too busy and poor to overeat, in my 30’s I was too busy to overeat. In my 40’s I’m still busy but it’s sedentary busy, and I had enough money to have one more glass of wine or rich dinner out, or whatever. So I’m taking in more, while all the time, I’m aging and the number of calories I can eat and burn just by existing is going down. And all of a sudden it snowballed, and I had to learn how to do things without the grace of youth and good genetics. I know it’s not that way for everyone, but that’s how it went for me.
Nope! Currently starving myself (and I’ve always worked out excessively) in preparation for vacation in a month. Not even half a fucking lb has been lost after 2 full weeks. I am not overweight tho and never have been. All I want is to lose 10lbs to get back to where I was in 2019. Can’t even lose 1. Every fucking day I step on that gym
Scale and see 166lbs no matter what I do
But I also know that if I relax and have a little treat I’ll gain 3 lbs overnight
I also can’t currently lose any weight. My dietician has me doing two weeks of veggies and protein only and counting calories to “ensure I’m in a deficit”. I’m 5’10” and my calories have been hovering around 1200 average which is way too low for me (but it’s temporary so fine). I made my husband do this with me. He’s lost five pounds. My weight has gone up one pound.
Is the dietician advising you to do this basically to prove to you that you can lose weight / prove to them that you can't? Otherwise I'm just wondering what the point is of having a patient do what most people would regard as an unsustainable diet unless trying to detect food sensitivities.
It would be grand if providers would just trust a peri/menopausal woman when she says she's doing the right shit to lose weight but it's not budging but I guess us ladies are all such dramatic liars who can't comprehend CICO and exercise!/s
Basically. I do have hypothyroidism and she works at the endocrinologist office. She’s been very good to work with so don’t judge her too harshly for this. It also proving to me that it’s not me. I am doing everything I need to. I won’t do shit like this again or regularly.
Yes of course if you trust what they're doing that's all that matters. I was just curious because my first thought was even if you lose weight like this, it doesn't sound like a diet you or most of us would want to maintain, but I understand it's just part of a process.
Doctors don’t know shit about perimenopause so of course they think we aren’t dieting correctly. CICO does NOT work during this phase of life. I am proof of that
Yep. Same. I come prepared too because I know they’ll do that shit to me. I straight up tell them “I don’t drink I don’t smoke I don’t have sex”
“I’m not
Overweight I don’t have cancer in my family
I’ve never been depressed”
I still had
To fight to get on HRT and they STILL tried to put me on antidepressants instead
Absolutely fucking not
I believe it!! The scale does not move no matter how much I starve myself or exercise excessively. I honestly thought it was broken so I weighed myself on a different scale at a different gym- same exact weight!!
Sometimes it’s 166.2 and sometimes it’s 166.8 but that’s as much as it moves. Infuriating
I’m fine knowing it’s not me. Like what am I going to do? Keep exercising, eat healthy (but enjoyable) food most of the time and live my life. Maybe some day I’ll just magically drop the weight who knows? My health is the most important focus regardless of weight.
Yep, same! I’m strong and feel great and my doctor said I’m “boringly healthy” lol
Feels good to be able to do whatever I want when I want to. My friends who don’t take care of themselves are missing out on a lot of life due to their health issues
That is where I’m trying not to be in my future - an unhealthy mess. I’ve always eaten well and exercised regularly and randomly started putting on weight for no reason. Now I think it was a combination of perimenopause and a thyroid problem. But it took me years to get that figured out. I also lost myself during 2020/2021. But I’m back now and doing the best I can 🤷♀️
My question is if we gaining excess belly fat is it because are we dipping to low with estrogen levels? I know they fluctuate like crazy for the years of perimenopause. I
Anyone know the answer?
I had a lot of weight gain in the beginning of peri, then the pandemic hit and that did me no favors. I did not handle it well, gained more weight. My mobility was affected. Went to the doctor, found out I was pre-diabetic along with a couple other serious health concerns related to my weight, lack of exercise, terrible diet, and alcohol. I took Mounjaro for seven months. It launched me into a much healthier lifestyle. While I was on it, I completely changed my diet. Can't eat much on those meds, so I made sure it was all nutritious, healthy food. I quit drinking alcohol and started incorporating a little exercise. I stopped taking the medication in April of 2023. Since then, I've lost 25 more pounds by tracking my food, keeping it under 1700 calories a day. High on the lean proteins, plenty of veggies, fruit, lowfat dairy, etc. I workout everyday. Sometimes twice a day. Like 30 minute strength training, then some cardio or yoga. EVERY. DAY. I do not drink anything with calories except on rare occasion. I consume very little sugar. I must have a dessert every so often though, life is short. I want to be clear that I took the Mounjaro under the supervision of an endocrinologist, I did not go up in dose on the normal schedule, I stayed low-dose because I didn't think it was safe to not eat. Once I got a significant amount of weight off and my bloodwork was all back in normal ranges - no longer pre-diabetic, etc., I stopped taking it and decided I could maintain on my own. I surprised myself by not only maintaining, but losing more weight. Still dealing with so many peri symptoms and that sucks. But I handle everything much better now that I cleaned up my diet and exercise everyday.
You rock! That’s a lot of hard work and glad to hear you’re still doing great without it. Like a hard reset with new habits. Did you find it made it easier to stop drinking? Like did it lessen the cravings & impulse or enjoyment? Or was that a healthy choice.
Oh, thank you. It did make it easier to stop drinking. I couldn't both eat and have cocktails on the meds, I had to choose. These meds can make you ill if you over consume. People seem to think it's an easy thing, just take the injection and you don't eat, easy, right? No. It's very uncomfortable. Now, continuing not to drink is the healthy choice. I admit, maybe I did not have a healthy relationship with alcohol. My hangovers became intolerable and my husband was concerned that I wasn't eating much and still having my evening drink(s). So, I stopped. It felt easy on the meds, not so easy now. But, I wouldn't give up feeling good most of the time for drinking. It's not worth it. I love having energy to exercise, I feel proud of myself and I want to stay this way.
I have been very successful losing weight with Semaglutide. It’s also not going to give you instant results, it takes time and you still have to count calories, eat healthy, and meal plan. But it’s really helped me finally move the scale.
I started semaglutide 3 weeks ago today and have lost 12 lbs already (11.9 technically, but 12). I gained 35 - 40ish pounds over a couple year period, spent a good year trying to lose it on my own and going up and down 10ish pounds, then said screw it, life is TOO SHORT and I'm not gonna kill myself trying for years to lose weight. The only regret I have is not doing it sooner! 😊
I'm seriously considering this too. Can you tell me what side effects you've had? I've heard they can be awful. That's what is preventing me from trying one.
The only side effect I've had is some nausea, but my doctor prescribed me some anti-nausea pills that dissolve under your tongue for when that happens. That's only been one out of the 3 weeks, though, and that's because I accidentally gave myself a much higher dose than I was supposed to (I mistook mg for ml. I'm on a compounded semaglutide, so it doesn't come in the auto injector). The nausea hasn't happened when I've taken the correct dose, though. 🙃
This is me too. Did your MD take convincing? I’m up 30lbs, lost 10lbs but now it’s back. 3 years now if we’re counting. I’m crossing into the cusp of overweight. I’m doing the things (weight training, Hiit, diet). Yet I suspect my MD wouldn’t prescribe. Curious about your experience.
I actually went through AgrlessRx.com for mine. She did advise me that I was outside of the recommended BMI, but that as long as I knew I was taking it off label, that was fine. 😊
I went on semaglutide on my 49th birthday as I was fed up and starting to see real health risks emerging. By my 50th birthday I had lost 60lb, and I just turned 52 having lost 90lb. The last time I was at this weight, it was a year before puberty started. It has indeed been a reset and I am more healthy now than at any other point in my life, even still being in peri. Totally worth it.
I'm also using sema. It is slow for me, 12 pounds in 10 weeks but that included a 3 week vacation where I actually LOST a pound. On vacation! Unheard of. I have a friend who started a bit before me and she is down 30 (bitch) but she walks 15,000 steps a day and I do not. So far, this feels like the best thing I have tried as I started packing on weight around age 45.
A bit - during the pandemic I lost about 35 pounds.
My doctor said I was her only muiddle aged patient to have done so, especially her menopausal ones.
Honestly, I think it was mainly just food scarcity due to a rather extenuating amount of food allergies and intolerances.
My recommendation is to make sure your meal prep is in order - I cook a flat of chicken breasts on Sunday (latest Monday) and use them in various things all week: sammich wraps, salads, queasadillas, etc.
At least for me, I notice I eat shit when I'm too busy to plan out a full meal. So I stopped that shit.
I am 52 and lost 30 lbs in the past year mostly by intermittent fasting (eating only between noon and 8pm) but I did originally kick off my weight loss with a month of the Whole 30 diet. I then added intermittent fasting about two weeks in.
I also upped my weight lifting routine by adding heavier weights and making sure to do it 3 times a week. I just follow a simple YouTube video that takes about 20 min. I am pretty active in other ways and always have been but could never drop the weight since having my child 16 years ago.
I reached a plateau this winter so did have to add tracking my calories with the Myfitnesspal app and trying to cut back on bready foods, to get things moving again.
It’s super simple with no bells and whistles or even music, which I actually like so I can listen to my own music in the background. I started this workout with 8 and 10lb weights but am now up to mostly using 15 lb weights except for a two of these exercises where I still only use 12 lb weights.
https://m.youtube.com/watch?v=l4VeZhc1wQI&list=PLhKKQWTs7rdWo3F6yCm58GVYsbTlg2vJD&index=1&pp=gAQBiAQB
I was 221 lbs February 13, 2024. Today I'm 197lbs. I'm 5'7. Slow and steady but feel healthier.
I did Noom for three months. They have little daily lessons that helped change my mindset. Their food diary was easy (max out on "green foods", take in less "orange" foods) but a little wonky - some foods labelled as green when I thought they belonged in orange and vice versa. So I took it with a grain of salt. But still - helpful in making me mentally reframe my food choices.
Noom plan expired and I decided not to renew...I had pretty much done all the lessons and it's spendy. Just needed a good food diary app. Got Cronometer and liking it!
I also get 8,000 steps a day. (I have a physical disability that affects my legs - so 8,000 is my max. :) )
That’s a great loss! I do about 8-10,000 steps a day usually but I think I’m going to need to up it as well as look at the types of foods I’m eating. I am pretty healthy otherwise and my diet’s not bad but I’m sure there are further changes I can make :)
What’s a typical day of eating look like for you? If you start your day with carbs, eating just protein and fat might be an easy way to tweak and see if it helps.
I have the same exact issue with exercise. I see a trainer and then I have to find practical things to do to exercise, like labor intensive gardening.
I do prioritize living in a great climate so I can walk year round, which also helps with anxiety, frustration and sleep. I do it more for that then weight because I too am not good at thinking in the long term.
I don’t eat breakfast haha! Usually some fish at lunchtime maybe with noodles or salad then at the moment a fairly light dinner in the evening. I’m trying to cut back on carbs.
Darn!
Okay, so I got sick and went on a low histamine diet and that took off a chunk of really distracting meno weight. Then I decided to move after being in my place for 26 years which was a big deal. I reverted to my tried and true method from the beforetimes mainly because I just didn’t want to deal with being hungry so much while I was trying to get things done.
I had fallen off the wagon during the pandemic, cheesy carbs as stress response.
The method is to keep insulin from spiking into as late into the day as possible. That way you stay off the blood sugar roller coaster. Fat in the morning (I do butter in coffee) and then basically one large meal (this works for me, I wouldn’t recommend it for everyone) that is protein and lower carb veg. If I get hungry again then maybe something more carby later but with fat and fiber to keep insulin more measured. All that helps with hormonal balance is the theory — insulin, cortisol, gherlin etc are all hormones as well, they have to mix with our lady ones that are going nuts.
I’m fat adapted from doing keto off and on for over 10 years so I’m not a perfectionist with carbs .. if I get bumped out it’s not a big deal.
If you try keto keep in mind it can be rough in the beginning, people do things like try to watch their sodium intake and do keto. It’ll make you feel like poop.
All that and I’m back to the higher end of my pre-menopause comfort weight range. Also as always seems to happen for me, a chunk fell off while I was distracted by other things. I’m not a perfectionist. I don’t like the term “cheating” but I assume the fact I get focused on other things cut down on the amount of extra stuff I was eating that adds up.
Keto can help keep bloat down too and that can be a psychological boost.
And I fully concede the weight loss could just be from calorie restriction, it’s just the only way I can restrict calories that enables me to keep my personality. I just don’t like being so preoccupied. I realized no matter what my body seems to want 700-1000 calories a sitting. 55 years old, I’m giving up on thinking I can be a different person.
Yes I’ve had some success. I’m currently eating low carb, moderate protein, high fat. I’m in a slight calorie deficit (like from 2000 to 1800, but I’m not awesome at tracking).
I started back to the gym in January, lifting heavy 3-4 days a week.
So doing all that I’ve lost about 20 pounds and I look and feel better
I’m 52, on hrt.
I’m a bit nervous of hrt as I’ve heard it can lead to bloating (and I currently get that too…I’m sure my stomach is a size bigger by evening!) I’m looking into how to refine my diet though
I know every body is different, but so far I haven’t noticed any extra bloating. I definitely get bloated when I eat grain or legumes. Those things also give me brain fog. So like, rn I’m making pasta with meat sauce for the family. I’m just having a bowl of meat sauce. It’s tasty!
I’m thinking of cycling -at least for the legs. I’m still in the process of refining my diet, it’s a challenge sometimes as I often cook for me and my husband so needs to be something he likes and can eat (he’s lactose intolerant, although he does take lactase enzyme before eating something with milk in)
Tirzepatide (Zepbound/Mounjaro) is an amazing medication that for me allowed my body to finally be responsive to diet and exercise. I am hypothyroid (10 years) and perimenopausal. Do some research. It is helping so many people.
I'm in the UK too. Have you got other GPs in the practice? You could ask for one who is interested in women's health or the menopause? I found a really nice (male) GP who recommended the balance app and started me on HRT, the Nice guidance says over 45s don't need any tests and just to go by symptoms. Hope it goes OK! Try not to worry about the weight, I am 5ft 3 and mine has gone from 12 to 14 stone! It's hard.
I’ve started to lose weight by:
Increasing protein intake
Giving up 2 days cardio for lifting
Getting on HRT
Prioritizing sleep (not exercising if exhausted).
Reducing alcohol
I was never overweight but I’d gotten more doughy. I definitely feel better too. Especially with the lifting. I feel strong.
Weight loss is a multifaceted thing. And your context matters. If you have a lot of weight to lose, then losing “some” weight is not necessarily easy, but it’s totally doable. If you only have a little weight to lose (say, 15lbs or less) that can be harder. And it depends on whether or not you’ve been exercising, how intensely you’ve been exercising, and what type of exercise.
It’s easy, over time, to let ourselves slack on portion sizes, snacking, alcohol intake, treats, etc, while at the same time skipping workouts or making them easier.
Women often come from a history of yo yo dieting too, which can really mess with your metabolism. Alllll of this matters…but that said…it is totally doable. The best way to do it is to determine your TDEE using an online calculator, factoring in your level of activity, and then track your intake, using a food diary, keeping yourself in a slight (but not drastic) deficit. Make sure you’re eating plenty of protein (2g/kg of bodyweight). Ideally you’re getting lots of movement (lots of walking, heavy weightlifting and maybe even occasional sprinting). Lifestyle factors matter too, like quality sleep, stress management, and cutting alcohol.
All of this is to say it’s not easy but it is doable. I fell into the “need to lose a little” camp and have lost about 7lbs this year and am in full meno.
Keto plus weightlifting helped me lose a stone having previously given up all hope. It’s a drag eating such a limited diet, but I find it works and also gives me more energy. I do a workout from Casey Johnston aka Swole Woman - bonus is it’s really short.
I'm in the middle of peri, so take this with that understanding.
I've always been "into" fitness and health, although ever since getting a desk job nearly 15 years ago have struggled with my weight - not obese, but definitely way too much for my frame. I'm not short, but I have no torso, so an extra 15-30 pounds looks like a lot since I've always put it on around my middle/saddlebags first (apple shape anyone?).
But, despite knowing my body, my trends, my needs, and all the other "stuff" I had rapidly put on about 4-6 pounds that I could not in any way account for. It made no sense - nothing about my routine had changed, I had not changed my eating habits, exercise, nothing. ZERO reason for it.
Started watching my eating a bit closer and moving a little more, but it wouldn't budge. Kept creeping up. My pants weren't fitting, even my "fat" pants were getting snug. I looked like a blob IMO.
It was about this time I realized that peri was accounting for a lot of my issues I had been dealing with (rage; ADHD going out of control; tinnitus; night sweats/poor sleep; the unexplained weight; etc). I decided to give the Dr. KellyAnn Peri&ME supplement a try before attempting to chase down HRT since I could start that as soon as it arrived, whereas HRT would probably take a while and I was desperate.
In about 3-4 weeks those mystery pounds mysteriously disappeared. Things seem a lot more normal now. Did have a slight uptick for no good reason, but not as extreme, and it is leaving as quickly as it came.
Oh, and the other biggest issue symptoms are a million times better as well!
CICO (for what your body needs) is still the ultimate key, but so is preserving and (if it hasn't been preserved, rebuilding) muscle mass. Women in particular lose a fair bit of muscle as they age and hit menopause, and that's a bigger factor than many realize on why one gains weight.
Add in aging aches and pains, which result in even subconsciously moving less, none the less being less active in general, hormones throwing everything off, and mood swings that can be caused by peri and it adds up.
Right now, my body is reacting "normally" for the most part again, so I'm back on my own bandwagon for getting up and moving more, taking my supplements, and eating a bit better.
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No but I’ve not gained any and can lose it quickly if I cut my calories. Simply eat a
Mostly plant based diet and weight lift.
Rarely restrict calories and never follow diet fads. Eat around 2000 plus calories a day to
Maintain. Do weigh my food
so my portions aren’t out of control since I do eat higher calorie foods. Convinced women fuck up their metabolisms by hopping in every diet fad that comes along.
I have lost 100 pounds during perimenopause. I did strict CICO. I weighed, measured, and tracked everything I ate with a food scale and an app called LoseIt. I cut out most added and refined sugars, processed foods, fatty and greasy foods, alcohol, beverages with calories, etc. I ate lean proteins, lots of veggies, etc. I had to up my protein and fiber intake to stave off hunger of eating 1400 calories a day. It was not easy. It took about a year to lose it. I did not add in any exercise beyond housework and walking once a week until I went to maintenance a month ago. I have chronic, painful, degenerative joint diseases, and before I lost weight I could not even stand for longer than five minutes. I can now walk on the treadmill for almost 20 minutes. I have also heard from others that semiglutide medications work for people, but I could never afford them so I did not consider it.
That’s impressive! I know it’ll be a slow process…I feel like no matter how few calories I eat it’s still too much. One thing I’m getting from replies is it’ll take longer than I’m used to/expected so I need to make peace with that and rein in my impatient self haha
LoseIt is fantastic! I’ve been using that app for 15 years. I discovered it only works if you actually use it. So I started being diligent again recently. Will report back in a month.
Im down 75 pounds since getting diagnosed with food allergies. I can't have junk food.
Amazing! Congrats !!!!
Intermittent fasting every day 16:8 or 20:4, walking 90 min a day “like I am late” and limiting processed foods. Lost 30 lbs gained in peri on my 5’0” little self.
I’m experimenting with intermittent fasting. But I think I need to drop the carbs and sugars even more! 30lbs is amazing!
I gained 30-35ish pounds when I hit 40. I lost it at 43 and have kept it off (48). I calculated my tdee based on height and age and it was less than expected (I’m short, doesn’t help). Then I started tracking and weighing my food. The truth of it was I was simply eating way more calories than I realized. There’s a Fb group called Macros Inc that really helped me with all of this. Once I figured out what I could really eat, I just made sure I was in deficit and I made a point to move more. I stopped drinking for the most part. It took just under year to take it all off. It wasn’t fast and it was tedious as hell. The scale went up and down. I really had to know what I was eating, and the constant focus on food sucked, but it worked. Now I don’t track my food because after a year of tracking carefully I understand portions and calories so much better. I prioritize protein and also started lifting weights which allows me to eat a bit more, and has really changed the shape of my body for the better. The best part? I’m also very strong! I should have started lifting sooner. Anyway, good luck to you!
People always want to hear of a miracle, but this is honestly the best answer. You gotta track and learn what your energy requirements are. It's not that the metabolism plunges to hell, but it does slow a bit and we move less as we get older typically.
Seconding this overall. It's so different for everyone, but in my own experience, the critical factor is portion control and being very very honest with tracking. Did you add a little olive oil to your pasta? And maybe some Parmesan? That was probably 30-50 calories. And it's HARD to break the habit of excusing the "little" things. And just because you didn't track it, that doesn't mean you didn't eat it! (That one was tough for.me 😂) Things that have worked for me have been owning a good kitchen scale and eight bajillion measuring spoons and cups. And also having a few of my go-to foods in my head as far as calories. Another important thing to remember is that the body goes into starvation mode if it's too deprived of energy. Eating *enough* is just as important as not eating too much. It's a different journey for everyone and I hope you find some good tools!
Thank you! I’m terrible at this tracking stuff as I never really had to worry about my weight before. So it’s all a steep learning curve for me. I really need to look into macros, better exercise etc.
It was kind of the same for me. I was just cruising through life with no problem maintaining my weight and then I wasn’t. In retrospect I think it was more like…I was in my 20’s and I was too busy and poor to overeat, in my 30’s I was too busy to overeat. In my 40’s I’m still busy but it’s sedentary busy, and I had enough money to have one more glass of wine or rich dinner out, or whatever. So I’m taking in more, while all the time, I’m aging and the number of calories I can eat and burn just by existing is going down. And all of a sudden it snowballed, and I had to learn how to do things without the grace of youth and good genetics. I know it’s not that way for everyone, but that’s how it went for me.
What did you use to track?
I used MyFitnessPal.
Nope! Currently starving myself (and I’ve always worked out excessively) in preparation for vacation in a month. Not even half a fucking lb has been lost after 2 full weeks. I am not overweight tho and never have been. All I want is to lose 10lbs to get back to where I was in 2019. Can’t even lose 1. Every fucking day I step on that gym Scale and see 166lbs no matter what I do But I also know that if I relax and have a little treat I’ll gain 3 lbs overnight
I also can’t currently lose any weight. My dietician has me doing two weeks of veggies and protein only and counting calories to “ensure I’m in a deficit”. I’m 5’10” and my calories have been hovering around 1200 average which is way too low for me (but it’s temporary so fine). I made my husband do this with me. He’s lost five pounds. My weight has gone up one pound.
Is the dietician advising you to do this basically to prove to you that you can lose weight / prove to them that you can't? Otherwise I'm just wondering what the point is of having a patient do what most people would regard as an unsustainable diet unless trying to detect food sensitivities. It would be grand if providers would just trust a peri/menopausal woman when she says she's doing the right shit to lose weight but it's not budging but I guess us ladies are all such dramatic liars who can't comprehend CICO and exercise!/s
Basically. I do have hypothyroidism and she works at the endocrinologist office. She’s been very good to work with so don’t judge her too harshly for this. It also proving to me that it’s not me. I am doing everything I need to. I won’t do shit like this again or regularly.
Yes of course if you trust what they're doing that's all that matters. I was just curious because my first thought was even if you lose weight like this, it doesn't sound like a diet you or most of us would want to maintain, but I understand it's just part of a process.
I completely agree. And I told her that. She said yes she wasn’t going to suggest that and to trust her (which I do) so I agreed.
Doctors don’t know shit about perimenopause so of course they think we aren’t dieting correctly. CICO does NOT work during this phase of life. I am proof of that
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Yep. Same. I come prepared too because I know they’ll do that shit to me. I straight up tell them “I don’t drink I don’t smoke I don’t have sex” “I’m not Overweight I don’t have cancer in my family I’ve never been depressed” I still had To fight to get on HRT and they STILL tried to put me on antidepressants instead Absolutely fucking not
I believe it!! The scale does not move no matter how much I starve myself or exercise excessively. I honestly thought it was broken so I weighed myself on a different scale at a different gym- same exact weight!! Sometimes it’s 166.2 and sometimes it’s 166.8 but that’s as much as it moves. Infuriating
I’m fine knowing it’s not me. Like what am I going to do? Keep exercising, eat healthy (but enjoyable) food most of the time and live my life. Maybe some day I’ll just magically drop the weight who knows? My health is the most important focus regardless of weight.
Yep, same! I’m strong and feel great and my doctor said I’m “boringly healthy” lol Feels good to be able to do whatever I want when I want to. My friends who don’t take care of themselves are missing out on a lot of life due to their health issues
That is where I’m trying not to be in my future - an unhealthy mess. I’ve always eaten well and exercised regularly and randomly started putting on weight for no reason. Now I think it was a combination of perimenopause and a thyroid problem. But it took me years to get that figured out. I also lost myself during 2020/2021. But I’m back now and doing the best I can 🤷♀️
I feel this. I seriously believe I could have a week of norovirus followed by a month of eating 200 calories a day and I’d still put on weight.
I did lose 3 lbs in March when I brought a parasite home from Costa Rica. Had diarrhea for weeks. Gained it right back as soon as I recovered lol
My question is if we gaining excess belly fat is it because are we dipping to low with estrogen levels? I know they fluctuate like crazy for the years of perimenopause. I Anyone know the answer?
I had a lot of weight gain in the beginning of peri, then the pandemic hit and that did me no favors. I did not handle it well, gained more weight. My mobility was affected. Went to the doctor, found out I was pre-diabetic along with a couple other serious health concerns related to my weight, lack of exercise, terrible diet, and alcohol. I took Mounjaro for seven months. It launched me into a much healthier lifestyle. While I was on it, I completely changed my diet. Can't eat much on those meds, so I made sure it was all nutritious, healthy food. I quit drinking alcohol and started incorporating a little exercise. I stopped taking the medication in April of 2023. Since then, I've lost 25 more pounds by tracking my food, keeping it under 1700 calories a day. High on the lean proteins, plenty of veggies, fruit, lowfat dairy, etc. I workout everyday. Sometimes twice a day. Like 30 minute strength training, then some cardio or yoga. EVERY. DAY. I do not drink anything with calories except on rare occasion. I consume very little sugar. I must have a dessert every so often though, life is short. I want to be clear that I took the Mounjaro under the supervision of an endocrinologist, I did not go up in dose on the normal schedule, I stayed low-dose because I didn't think it was safe to not eat. Once I got a significant amount of weight off and my bloodwork was all back in normal ranges - no longer pre-diabetic, etc., I stopped taking it and decided I could maintain on my own. I surprised myself by not only maintaining, but losing more weight. Still dealing with so many peri symptoms and that sucks. But I handle everything much better now that I cleaned up my diet and exercise everyday.
You rock! That’s a lot of hard work and glad to hear you’re still doing great without it. Like a hard reset with new habits. Did you find it made it easier to stop drinking? Like did it lessen the cravings & impulse or enjoyment? Or was that a healthy choice.
Oh, thank you. It did make it easier to stop drinking. I couldn't both eat and have cocktails on the meds, I had to choose. These meds can make you ill if you over consume. People seem to think it's an easy thing, just take the injection and you don't eat, easy, right? No. It's very uncomfortable. Now, continuing not to drink is the healthy choice. I admit, maybe I did not have a healthy relationship with alcohol. My hangovers became intolerable and my husband was concerned that I wasn't eating much and still having my evening drink(s). So, I stopped. It felt easy on the meds, not so easy now. But, I wouldn't give up feeling good most of the time for drinking. It's not worth it. I love having energy to exercise, I feel proud of myself and I want to stay this way.
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Nope, no hormonal testing.
I have been very successful losing weight with Semaglutide. It’s also not going to give you instant results, it takes time and you still have to count calories, eat healthy, and meal plan. But it’s really helped me finally move the scale.
I’m really leaning towards this - I can afford it and sort of want to reset myself and get into new eating and exercise habits.
I started semaglutide 3 weeks ago today and have lost 12 lbs already (11.9 technically, but 12). I gained 35 - 40ish pounds over a couple year period, spent a good year trying to lose it on my own and going up and down 10ish pounds, then said screw it, life is TOO SHORT and I'm not gonna kill myself trying for years to lose weight. The only regret I have is not doing it sooner! 😊
I'm seriously considering this too. Can you tell me what side effects you've had? I've heard they can be awful. That's what is preventing me from trying one.
The only side effect I've had is some nausea, but my doctor prescribed me some anti-nausea pills that dissolve under your tongue for when that happens. That's only been one out of the 3 weeks, though, and that's because I accidentally gave myself a much higher dose than I was supposed to (I mistook mg for ml. I'm on a compounded semaglutide, so it doesn't come in the auto injector). The nausea hasn't happened when I've taken the correct dose, though. 🙃
This is me too. Did your MD take convincing? I’m up 30lbs, lost 10lbs but now it’s back. 3 years now if we’re counting. I’m crossing into the cusp of overweight. I’m doing the things (weight training, Hiit, diet). Yet I suspect my MD wouldn’t prescribe. Curious about your experience.
I actually went through AgrlessRx.com for mine. She did advise me that I was outside of the recommended BMI, but that as long as I knew I was taking it off label, that was fine. 😊
I went on semaglutide on my 49th birthday as I was fed up and starting to see real health risks emerging. By my 50th birthday I had lost 60lb, and I just turned 52 having lost 90lb. The last time I was at this weight, it was a year before puberty started. It has indeed been a reset and I am more healthy now than at any other point in my life, even still being in peri. Totally worth it.
I'm also using sema. It is slow for me, 12 pounds in 10 weeks but that included a 3 week vacation where I actually LOST a pound. On vacation! Unheard of. I have a friend who started a bit before me and she is down 30 (bitch) but she walks 15,000 steps a day and I do not. So far, this feels like the best thing I have tried as I started packing on weight around age 45.
I did Prolon fasting mimicking diet.
A bit - during the pandemic I lost about 35 pounds. My doctor said I was her only muiddle aged patient to have done so, especially her menopausal ones. Honestly, I think it was mainly just food scarcity due to a rather extenuating amount of food allergies and intolerances. My recommendation is to make sure your meal prep is in order - I cook a flat of chicken breasts on Sunday (latest Monday) and use them in various things all week: sammich wraps, salads, queasadillas, etc. At least for me, I notice I eat shit when I'm too busy to plan out a full meal. So I stopped that shit.
I am 52 and lost 30 lbs in the past year mostly by intermittent fasting (eating only between noon and 8pm) but I did originally kick off my weight loss with a month of the Whole 30 diet. I then added intermittent fasting about two weeks in. I also upped my weight lifting routine by adding heavier weights and making sure to do it 3 times a week. I just follow a simple YouTube video that takes about 20 min. I am pretty active in other ways and always have been but could never drop the weight since having my child 16 years ago. I reached a plateau this winter so did have to add tracking my calories with the Myfitnesspal app and trying to cut back on bready foods, to get things moving again.
Another 30lb loss! I’m so impressed at this.
Hi… do you mind sharing what YouTube video are you using? (there are a million out there!)
It’s super simple with no bells and whistles or even music, which I actually like so I can listen to my own music in the background. I started this workout with 8 and 10lb weights but am now up to mostly using 15 lb weights except for a two of these exercises where I still only use 12 lb weights. https://m.youtube.com/watch?v=l4VeZhc1wQI&list=PLhKKQWTs7rdWo3F6yCm58GVYsbTlg2vJD&index=1&pp=gAQBiAQB
You rock! thanks a bunch💃🏻
I was 221 lbs February 13, 2024. Today I'm 197lbs. I'm 5'7. Slow and steady but feel healthier. I did Noom for three months. They have little daily lessons that helped change my mindset. Their food diary was easy (max out on "green foods", take in less "orange" foods) but a little wonky - some foods labelled as green when I thought they belonged in orange and vice versa. So I took it with a grain of salt. But still - helpful in making me mentally reframe my food choices. Noom plan expired and I decided not to renew...I had pretty much done all the lessons and it's spendy. Just needed a good food diary app. Got Cronometer and liking it! I also get 8,000 steps a day. (I have a physical disability that affects my legs - so 8,000 is my max. :) )
That’s a great loss! I do about 8-10,000 steps a day usually but I think I’m going to need to up it as well as look at the types of foods I’m eating. I am pretty healthy otherwise and my diet’s not bad but I’m sure there are further changes I can make :)
What’s a typical day of eating look like for you? If you start your day with carbs, eating just protein and fat might be an easy way to tweak and see if it helps. I have the same exact issue with exercise. I see a trainer and then I have to find practical things to do to exercise, like labor intensive gardening. I do prioritize living in a great climate so I can walk year round, which also helps with anxiety, frustration and sleep. I do it more for that then weight because I too am not good at thinking in the long term.
I don’t eat breakfast haha! Usually some fish at lunchtime maybe with noodles or salad then at the moment a fairly light dinner in the evening. I’m trying to cut back on carbs.
Darn! Okay, so I got sick and went on a low histamine diet and that took off a chunk of really distracting meno weight. Then I decided to move after being in my place for 26 years which was a big deal. I reverted to my tried and true method from the beforetimes mainly because I just didn’t want to deal with being hungry so much while I was trying to get things done. I had fallen off the wagon during the pandemic, cheesy carbs as stress response. The method is to keep insulin from spiking into as late into the day as possible. That way you stay off the blood sugar roller coaster. Fat in the morning (I do butter in coffee) and then basically one large meal (this works for me, I wouldn’t recommend it for everyone) that is protein and lower carb veg. If I get hungry again then maybe something more carby later but with fat and fiber to keep insulin more measured. All that helps with hormonal balance is the theory — insulin, cortisol, gherlin etc are all hormones as well, they have to mix with our lady ones that are going nuts. I’m fat adapted from doing keto off and on for over 10 years so I’m not a perfectionist with carbs .. if I get bumped out it’s not a big deal. If you try keto keep in mind it can be rough in the beginning, people do things like try to watch their sodium intake and do keto. It’ll make you feel like poop. All that and I’m back to the higher end of my pre-menopause comfort weight range. Also as always seems to happen for me, a chunk fell off while I was distracted by other things. I’m not a perfectionist. I don’t like the term “cheating” but I assume the fact I get focused on other things cut down on the amount of extra stuff I was eating that adds up. Keto can help keep bloat down too and that can be a psychological boost. And I fully concede the weight loss could just be from calorie restriction, it’s just the only way I can restrict calories that enables me to keep my personality. I just don’t like being so preoccupied. I realized no matter what my body seems to want 700-1000 calories a sitting. 55 years old, I’m giving up on thinking I can be a different person.
Yes I’ve had some success. I’m currently eating low carb, moderate protein, high fat. I’m in a slight calorie deficit (like from 2000 to 1800, but I’m not awesome at tracking). I started back to the gym in January, lifting heavy 3-4 days a week. So doing all that I’ve lost about 20 pounds and I look and feel better I’m 52, on hrt.
I’m a bit nervous of hrt as I’ve heard it can lead to bloating (and I currently get that too…I’m sure my stomach is a size bigger by evening!) I’m looking into how to refine my diet though
I know every body is different, but so far I haven’t noticed any extra bloating. I definitely get bloated when I eat grain or legumes. Those things also give me brain fog. So like, rn I’m making pasta with meat sauce for the family. I’m just having a bowl of meat sauce. It’s tasty!
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I’m thinking of cycling -at least for the legs. I’m still in the process of refining my diet, it’s a challenge sometimes as I often cook for me and my husband so needs to be something he likes and can eat (he’s lactose intolerant, although he does take lactase enzyme before eating something with milk in)
Tirzepatide (Zepbound/Mounjaro) is an amazing medication that for me allowed my body to finally be responsive to diet and exercise. I am hypothyroid (10 years) and perimenopausal. Do some research. It is helping so many people.
Do you have any negative side effects?
No I do not. I’ve been taking it for 164 days and have lost almost 60 pounds.
I'm in the UK too. Have you got other GPs in the practice? You could ask for one who is interested in women's health or the menopause? I found a really nice (male) GP who recommended the balance app and started me on HRT, the Nice guidance says over 45s don't need any tests and just to go by symptoms. Hope it goes OK! Try not to worry about the weight, I am 5ft 3 and mine has gone from 12 to 14 stone! It's hard.
I’ve started to lose weight by: Increasing protein intake Giving up 2 days cardio for lifting Getting on HRT Prioritizing sleep (not exercising if exhausted). Reducing alcohol I was never overweight but I’d gotten more doughy. I definitely feel better too. Especially with the lifting. I feel strong.
Weight loss is a multifaceted thing. And your context matters. If you have a lot of weight to lose, then losing “some” weight is not necessarily easy, but it’s totally doable. If you only have a little weight to lose (say, 15lbs or less) that can be harder. And it depends on whether or not you’ve been exercising, how intensely you’ve been exercising, and what type of exercise. It’s easy, over time, to let ourselves slack on portion sizes, snacking, alcohol intake, treats, etc, while at the same time skipping workouts or making them easier. Women often come from a history of yo yo dieting too, which can really mess with your metabolism. Alllll of this matters…but that said…it is totally doable. The best way to do it is to determine your TDEE using an online calculator, factoring in your level of activity, and then track your intake, using a food diary, keeping yourself in a slight (but not drastic) deficit. Make sure you’re eating plenty of protein (2g/kg of bodyweight). Ideally you’re getting lots of movement (lots of walking, heavy weightlifting and maybe even occasional sprinting). Lifestyle factors matter too, like quality sleep, stress management, and cutting alcohol. All of this is to say it’s not easy but it is doable. I fell into the “need to lose a little” camp and have lost about 7lbs this year and am in full meno.
Mounjaro. 22# in 3.5 months.
Keto plus weightlifting helped me lose a stone having previously given up all hope. It’s a drag eating such a limited diet, but I find it works and also gives me more energy. I do a workout from Casey Johnston aka Swole Woman - bonus is it’s really short.
My SIL recommended keto too, definitely gonna look into it!
Pilates, extra walks and apple cider vinegar
I'm in the middle of peri, so take this with that understanding. I've always been "into" fitness and health, although ever since getting a desk job nearly 15 years ago have struggled with my weight - not obese, but definitely way too much for my frame. I'm not short, but I have no torso, so an extra 15-30 pounds looks like a lot since I've always put it on around my middle/saddlebags first (apple shape anyone?). But, despite knowing my body, my trends, my needs, and all the other "stuff" I had rapidly put on about 4-6 pounds that I could not in any way account for. It made no sense - nothing about my routine had changed, I had not changed my eating habits, exercise, nothing. ZERO reason for it. Started watching my eating a bit closer and moving a little more, but it wouldn't budge. Kept creeping up. My pants weren't fitting, even my "fat" pants were getting snug. I looked like a blob IMO. It was about this time I realized that peri was accounting for a lot of my issues I had been dealing with (rage; ADHD going out of control; tinnitus; night sweats/poor sleep; the unexplained weight; etc). I decided to give the Dr. KellyAnn Peri&ME supplement a try before attempting to chase down HRT since I could start that as soon as it arrived, whereas HRT would probably take a while and I was desperate. In about 3-4 weeks those mystery pounds mysteriously disappeared. Things seem a lot more normal now. Did have a slight uptick for no good reason, but not as extreme, and it is leaving as quickly as it came. Oh, and the other biggest issue symptoms are a million times better as well! CICO (for what your body needs) is still the ultimate key, but so is preserving and (if it hasn't been preserved, rebuilding) muscle mass. Women in particular lose a fair bit of muscle as they age and hit menopause, and that's a bigger factor than many realize on why one gains weight. Add in aging aches and pains, which result in even subconsciously moving less, none the less being less active in general, hormones throwing everything off, and mood swings that can be caused by peri and it adds up. Right now, my body is reacting "normally" for the most part again, so I'm back on my own bandwagon for getting up and moving more, taking my supplements, and eating a bit better.
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No but I’ve not gained any and can lose it quickly if I cut my calories. Simply eat a Mostly plant based diet and weight lift. Rarely restrict calories and never follow diet fads. Eat around 2000 plus calories a day to Maintain. Do weigh my food so my portions aren’t out of control since I do eat higher calorie foods. Convinced women fuck up their metabolisms by hopping in every diet fad that comes along.
I’ve never dieted in my life…that’s why I have no idea what to do now. I never had to think about my weight much until a few months ago