I’m 52 and in my third year of menopause. The last few years I’ve put on around 20 pounds. I’ve continued to eat as I have most of my adult life — avoiding junk as best I can and trying not to overeat — but I’m really struggling with my weight now. I wish it didn’t, but the weight gain has affected my confidence and my ability to address it through exercise. I’m afraid things are spiraling. Please help with some advice on how to turn things around!
- Karen, Boston
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Grace D. (RD, LDN) *Caria Expert6 years ago
Hi Karen, Firstly, I hear you - you are not alone in this! Many women find during menopause that their body feels unfamiliar, even if they haven't changed their eating habits. This is partly because, thanks to hormonal shifts, metabolism tends to slow down as you transition through menopause. Here are a few foundational tips to focus on: 1) Make sure you've got a source of protein at every meal and snack, which helps our blood sugar stay stable throughout the day. A more stable blood sugar helps with hormonal health and also prevents cravings for foods like sweets. 2) If you haven't yet, focus on strength exercises. No need to lift heavy weights - body weight is OK! Think squats, planks, pushups, and lunges. Strength training helps maintain muscle mass, which in turn keeps your metabolism higher. 3) Give yourself as much compassion as you can. Easier said than done, I know – but the hormones released during stress (like cortisol) can interfere with our metabolism in a way that may further contribute to weight gain. Whether it’s deep breathing, massage, snuggling a pet, gardening, or whatever else, try to really lean into the activities that bring you a sense of calm. Body changes and nutrition can be so different from person to person, so I also highly recommend chatting one-on-one with a Registered Dietitian who can help you work on an individualized plan. You can even do this through Caria. The important thing is that you take action and build a healthy foundation for the future.
Gorda6 years ago
It’s easy to just quote the usual advice, but everybody’s situation is different, we are all individuals....for a start who has money for a personal dietician or for example a physical trainer? I certainly haven’t! And then there is the small matter of time. And what about the ladies who have had previous body issues like for example bulimia? All those things affect our daily life and our relationship with our view on food. And I am so sick and tired of so called “professionals” telling us “just lose weight, just eat less, exercise more” ...a lot of the time it’s men who tell us that and I’m afraid men really do not know anything about the broad spectrum of menopause. I’m in my 5th year and it is getting worse! Those strength exercises for example are a big no no when you’ve got meniscus problems. You try and do squats, push ups, lunges etc when your knees are knackered. What about us single females who don’t eat meat, or fish, don’t eat pasta, rice, potatoes because of constipation, and who have various allergies like a nut allergy? Not to forget medication which will also affect one’s metabolism as well as an under active thyroid. Sorry for ranting on, but this is not as easy as everybody insists it is. Extremely fed up!!!
Karenreplying to Gorda6 years ago
I share your frustration Gorda - especially about men not understanding what we're going through! Everyone is unique and there's no one size fits all solution, even though we can all do our best to eat and exercise better everyone has unique challenges. I wish I had specific advice I could share but I wish you luck in finding a solution that works for you!
D Jreplying to Gorda6 years ago
I so understand. Years ago I was a weight watchers Leader and I know all the rules of dieting. Also I used to do Zumba twice a week ect. When I was 27 I was a size 10-12 now a 18!!!!!! I’m 53 and hate my stomach ect. Oh and my bust 42DD!!!! But I’m a wife mother daughter friend to many. Therefore my message is don’t be hard on yourself be kind. Accept your body today. I’m practicing that. Some days I feel so down but others I think walk tall and fk it if people are staring or I think they are!!!! Take care
Karen6 years ago
Grace thanks for answering! So much helpful information. I don't know if I'm eating enough protein so that's a good place to start. And I'll try adding a few squats and lunges to my jogs (I don't know about pushups....?). Thank you!
Elwi6 years ago
Hi, yes, it’s true, you’re not on your own. There is a whole amazing army of us joining you in force. Wobbling our beautiful bodies ?. I actually have to say that this app has helped me to refocus my mind on not judging myself so harshly, on better snacking. There are some yummy snacking recipes. I also suffer from cellulite which drives me nutty. “Harmless skin condition that causes lumpy, dimpled flesh on the thighs, buttocks and abdomen “ Definition by mayoclinic.org. Charming ?. Just to say that during lockdown I was thinking about my bigger body and fashion as I’m reinventing my wardrobe as lots of items were simply too small. As I love linen fabric I have decided to buy a few dresses. Well I did. M&S didn’t let me down with a beautiful flowery design fabric. When I put it on something was missing ?. Somebody once said that women not only need to invest in a dress but proper lingerie to keep it together as this will help to boost the dress to look stunning on me/us. It was Gok Wan who ? me up, when I was watching his program "looking good naked" or something like that. To conclude, there is often a solution to cover up our imperfections. I have found that buying new lingerie, healthy eating, and exercise (despite always trying to find something else to do) keep my spirits up. Regards.
Tammy6 years ago
I love the idea to use this time for reinventing my wardrobe - you've inspired me to start ?! And I must check out the program you mentioned about looking good naked for inspiration!
Karen6 years ago
Elwi- great advice! Thank you! Helps me remember there are creative ways for me to feel more confident in my body! ?
Anna (Team Caria)6 years ago
We're so glad to hear you're finding the app helpful! We're about to add new recipes soon so feel free to share ideas for what you'd like to see ?
Terri6 years ago
I wish I could. I comfort eat too which doesn’t help ? I am 63, originally went through menopause in my early 50s and am going through 3rd bout of the symptoms.
springjoy6 years ago
I have a habit of emotional eating as well ?I would love tips on how to stop...
D Jreplying to springjoy6 years ago
Try to distract yourself. Have you a hobby or do you like on line shopping? I’ve found decluttering is a good distraction then I have food. Three meals a day not all healthy mostly. Cheat day Saturday night takeaway.
Tania6 years ago
I am feeling the same. I have managed to control my weight for years and I’m 52 next week and really struggling to lose some pounds. I eat a really healthy diet, I go without all the food I like and get 10,000 steps a day but it is having no affect What so ever. I am getting so frustrated and unhappy. Getting older is bad enough but old and over weight is impacting on my emotional health. I think my next step is trying Slimming World post lockdown.
Karen6 years ago
Hi Tania, thank you for responding to my post! It's soooo frustrating that old tricks don't seem to work anymore. I'm starting to understand though that my body is fundamentally changing and I need time to learn how to care for it new ways. Elwi's comment has some great tips on how to feel more positive/hopeful that I'm going to try and remember. But I just feel better already knowing I'm not alone, so thank you for sharing!
liveandlove6 years ago
Please share your experience with Slimming World if you try it!
Sophiereplying to liveandlove6 years ago
I did slimming world and lost a stone then nothing for 2 years of going and paying and listening to the same tittle tattle every week. For some people it’s brilliant for me it was a bit of a waste of time.
Michellereplying to liveandlove6 years ago
I’m back on Slimming World now. My first week and I lost nearly 5lbs! I have done it before successfully and love it. I am 64, 65 in August and am post menopausal. I have seen the biggest change in my body this year. I hate it. I now feel more in control. Give SW a try. I think you’ll like it.
Judith6 years ago
Hi there have you ever tried fasting ? It helps to lose weight.
Nickan226 years ago
I am 52 and I have put weight on again - I recognise that it is me who has allowed it to happen- it’s been easy to say one more snack won’t hurt, one glass of wine is not too bad, can’t be bothered to exercise today but the reality is I have cheated thinking I can get away with it - I don’t believe it is just about dieting and exercise - our biggest challenge is our thoughts our mindset - It’s easy to give up, cut corners but the only person we cheat is ourselves -only if we accept Ourselves can we move forwards
Alice6 years ago
Yes!!!! Changing my mindset has been my biggest struggle, I can't agree more that it's the most important factor. It's a work in progress for me but I know I have to focus on that for anything to change.
Ellie6 years ago
I am 54 nearly 55 in two weeks! Glad my daughter sent me this app ? I hear you all and l can relate as well. Tired of my muffin top it’s been getting me down ? however l have recently started doing a workout during lockdown no excuse now. Check out Lucy Wyndham - Read some of her workouts are 7mins, l can see a difference already! ? she really encourages you as well.
Lucette Robinson6 years ago
I lost 35 pounds in 2016 and kept it off until February 2019. I then began gaining weight rapidly and put on 12 pounds from mid-March to early May. I’m now up to 17 pounds a year later. I’ve been exercising consistently but I must say the cravings for sugar and carbs has increased significantly. I fight to eat well but the weight won’t come off. Very frustrating!
Sandra6 years ago
Hi Karen I’m 50 and I experienced what certainly seemed like sudden weight gain about 4 years ago; finding my much loved wardrobe inaccessible!! And I felt devastated by that. I found the best way for me to tackle it (with less of that awful self-criticism) was to just focus on smaller portions and that worked really well. There was nothing off limits, but everything was very deliberately much smaller. I didn’t even notice the change as much as other people did. Now, a period of weight gain has recently started again, (with a good dose of anxiety, I might add). So I’m now experimenting with less meat, more vegetables and a lot more water. I totally agree with one of the ladies comments about good undergarments and dresses are the absolute bomb to get you feeling good at any size!! I’m staying on my mission, which is more lifestyle change number 2, than any specific diet. It’s already made a little difference and I’m really hoping that things will settle down again soon. I wish you success in turning things around.
Karen6 years ago
Hi Sandra, I really appreciate the response and advice. Reducing portion size sounds like a great way to start for me because I get less motivation from knowing I will have to restrict myself from foods I enjoy. I'd love to know how your experiments go with less meat/more water - please keep us posted! I wish you good luck ?
Sophie6 years ago
I am 47 and after having a hysterectomy last year I have gained a stone in weight despite the healthy eating, yoga / Pilates classes, nutritionalist, keeping my under active thyroid in check and doing SlimmingWorld then being put on Weight watchers by my GP. Out of frustration I joined Second Nature 12 weeks ago and gained 1/2 stone ! I was only 1/2 stone heavier post op now I am a stone heavier post op ! I absolutely hate how my body looks and the weight gain. I feel like a failure because I can’t shift the weight despite exercising, never eating between meals, no alcohol and portion control/ limiting carbs. Can anyone help me lose the unwanted weight please ?
Gorda6 years ago
If you manage to find someone to help you shift that weight, send to me please...exercise, no alcohol, smaller portions, calorie counting and various diets have done nothing, so I can totally understand your frustration.? I’m still hoping on getting some money together and paying for liposuction or something along those lines.
Suzy6 years ago
Hi Sophie, so sorry to hear about your struggles. I would think that one of those programmes would have been a success. Would you mind sharing your thoughts about why WW or Second Nature didn't work for you? I considered starting them too so I'd love to know your experience having gone through them
Anonymousreplying to Suzy6 years ago
I have no idea as to why Second Nature, WW and SW all have failed. My GP feels all of these plans are designed to fails as otherwise these companies would not make any money as they only make money while you are relying on their services to lose weight so in reality it’s their purpose for you to ultimately fail so you have to go back. Whether that be a few months / years after reaching the elusive target.
Jay6 years ago
Everyone’s different but I’m finally having some weight loss success with 16:8 intermittent fasting. I’ve been exercising regularly, eating clean and calorie counting for a year now and still steadily gaining weight. It’s early days but it feels nice to have a glimmer of hope!
Vic6 years ago
I’m exactly the same. I had a hysterectomy last year and I’ve since gained over a stone. I started exercising at the start of lockdown. Doing it every day. I put on two pounds! ??♀️ I’ve always watched what I eat since doing slimming world. I’m fighting depression, winning most days, but this is the one thing I can’t fight. I feel like I’m getting nowhere. I hope you find something that helps xx
Anitareplying to Vic6 years ago
This is so me!! I feel really hard done by. I exercise every day, I watch what I eat, I fast from 6.30-7pm every night until 10am ish. Having watched what I eat for weeks I have not lost one single pound! I had a hysterectomy nearly 10 years ago and the weight has creeped up on me. I’m peri menopausal with one ovary and I seem to be so bloated every 7-10 days I just don’t know what’s happening with my body ??♀️? I have tried taking various things but just don’t feel it’s helping. Tough times and trying to keep positive
Ellie5 years ago
Hi Sophie, I have been on some sort of a diet most of my adult life through comfort eating but once I started with peri-menopause my weight gain got out of control. In 2011 I started with WW then SW plus jogging, I managed over five years to lose 9 and a half stone. Fast forward to 2021 and due to being in menopause, having arthritis in my feet and following immobility and then recovery from foot surgery I gained 6 stone back. Restarted my weight loss journey using Nutracheck, which is calorie counting and since January I have managed to lose a stone. Think calorie counting maybe the way to go for me, fingers crossed:)
Sandra6 years ago
Hi Karen I’m 50, almost 51 and I experienced a sudden and rapid weight gain at around 43! I was really low at that time. I really took it hard not being able to fit in my clothes. Everything felt tight. I made adjustments to the portion sizes I eat and slowly, very slowly, the weight came off. I had a few good years of feeling great. Loving my body and my clothes. Fluctuations occurred, but I was able to re-stabilise my weight, just by checking in on what I’m eating at the moment. Recently that same weight gain with a vengeance has occurred. So has the feeling low. My bust have ballooned and my clothes have felt more like a straight jacket!! I haven’t felt good. I have to admit my diet is very healthy, but if I’m honest with myself, my portion sizes have crept up. I also don’t feel I still have the privilege of eat what you want in small portions at the moment. So, I’ve had to cut out some things that have probably crept into the small portion options that I wouldn’t normally have had, plus cut out some things that I would normally have still had, just to try and get a grip of it. More water, less meat, more vegetable based meals. Just fruit for lunch on some days. I can’t say it’s a diet at all. There’s no particular plan, I’m just being mindful about what I’m choosing to eat. I do have a little way to go, but I’m feeling a bit better for it. Like I’m on my way back to feeling like myself. You’re not alone Karen! I hope we all find our mojo and feel fired up again!!
Claire6 years ago
Hey there , I’m fairly new to this site but it’s great to see that there are so many of you experiencing exactly the same thing as me ! For a long time I felt I was just a bit fat lump and have tried to lose weight - it’s hard - really hard - I try to remember one thing that my son said to me when I was putting on makeup. He said: ‘Don’t you like your face mummy?’ ...... I just need to remember to try and look at myself the way that he sees me x x
Lola6 years ago
This is so sweet! We can be so self-critical and hard on ourselves this is a great reminder to be kinder ❤️
Emm6 years ago
I’ve been using yoga to help me lose weight and it helps with mindfulness and stress too. I also have disabilities so have put weight on because of that too. I have a YouTube playlist with my favourites on for weight loss, I shared this recently on my blog if you want to see them: middle-age-beauty.com I’m not the sort of person who goes to the gym or is any good at exercise, so the videos on my playlist are easy and achievable!
Kat5 years ago
The struggle is real. I’m 49 and have been in perimenopause for 3-4 years, and noticed belly and hip fat accumulating on me at a rapid pace. I’ve been active for many years so I’m no stranger to lifting weights. The pandemic didn’t help matters though. I hired a company to calculate my macronutrients and worked on a higher daily step target in addition to lifting. It took a few months, but I’m seeing results (slow is better) and have been able to maintain for a year. The key, Ive learned is that it’s all diet. You cannot exercise away a poor diet. I took an honest look at my food intake, downloaded my fitness pal and tracked everything I was eating for a few weeks to learn my habits and how much I was eating. I thought I didn’t eat that much, but turns out I was in a surplus. A pretty large one too, and I was working out so I thought it was okay. I upped protein relegate to carb (protein (35% of totally intake) and fat (31% of total intake) carbs (34% of total intake)) and cut alcohol (well I don’t drink nightly anymore, just a few times a month) I’m choosing foods that have high density but low calories. Massive veggies with a little hummus or a handful of nuts for snacks, compared to office cookies! And this keeps me full. I’m eating well, I’m moving more. I park far away from the stores, take the stairs, and target 12K steps a day. Ive had to adjust my schedule to have “my” time in the gym at 5 am so it doesn’t interfere with family time (we have a 7 yo). I’m currently reverse dieting back to maintenance calories slowly so I don’t gain back the fat. I don’t know what’s going to happen when I’m not postmenopause, but this has worked for me now and my goal is to build lean muscle mass now, while my body allows it, hoping it helps in a year or so when I expect to hit menopause.
Taia4 years ago
I’m struggling with this issue,but I have not gained weight, I have lost weight and have had to start drinking Ensure protein drinks.
Sparkle2 years ago
I am struggling with weight gain. I am exercising and eating the same diet but the weight is just piling on. I just cannot control it. I am trying yoga, Pilates and kettlebells to try and get my metabolism to increase and try and burn off the fat but it is just not happening. My belly is just growing and I just cannot stop it. I am growing that Apple shape that I have been trying to avoid all my life My body just seems to be ignoring my efforts. I am trying to avoid diabetes whihc runs I the family but I feel that this is more to do with metobolic imbalances causing insulin resistance. I am trying so hard to avoid diabetes. When I was taking the mini pill I lost belly fat, now I am post menapausal and not taking he pill my belly fat is back and growing. Ahhhhhhh!
Anonymous1 year ago
I’ve actually lost weight and a lot off, has anyone else had this