I add 35 grams of whey protein to my oats etc. breakfast. Makes all the difference having the protein. I’ve maintained my weight all through menopause using the strategies you mention. Including weight resistant exercise. By the way it is totally possible to gain significant strength and muscle post menopause. I started powerlifting at 56, and this year competed in masters worlds winning gold. Over 8 years I increased my squat from 50 to 100 kg
Still battling with weight gain. This all started 2 years ago I’m 53 now. Still trying to find exercise that works for me. Was a body pump and rpm lover 1 or both classes every day!
Now that doesn’t work for me. Scaling back the cardio and focusing on weight training. I eat a vegan diet so focusing on protein is important. Cutting out anything with added sugar and all processed food and not drinking alcohol has seen a small shift. Not as easy as it used to be is it?
No, it’s not as easy as it used to be, for sure! I’m sorry you’re having trouble. I’ve found getting more movement throughout the day to be helpful and not picking on food during the day.
Thanks for your article. My experience is similar to yours. I went through menopause at 47, and for the first year after, my weight was stable. Then my parent’s health declined, my work was affected by the pandemic, and I was stressed out!
Now I have a muffin top for the first time in my life and my clothes don’t fit.
How much do you think stress contributes to weight gain?
Hi, great question! Chronic stress can affect your weight by raising blood glucose levels. When glucose isn't needed for immediate energy, it gets stored in fat cells. Body composition changes with menopause and women lose lean mass, which contributes to a slightly lower calorie burning rate. Most of the time, it's a question of finding a new balance at this time of life between calories in and calories out. Has life settled down for you at all? Are you able to exercise? How is your diet?
Great article and perspective! Just here as a fellow RDN in her mid-40’s to say, same here. I’m trying to figure out this changing body of mine and what works now to stay healthy.
I add 35 grams of whey protein to my oats etc. breakfast. Makes all the difference having the protein. I’ve maintained my weight all through menopause using the strategies you mention. Including weight resistant exercise. By the way it is totally possible to gain significant strength and muscle post menopause. I started powerlifting at 56, and this year competed in masters worlds winning gold. Over 8 years I increased my squat from 50 to 100 kg
Wow! Sounds like you found what works for you and I'm so glad that you mentioned the possibility of gaining strength post menopause!
Still battling with weight gain. This all started 2 years ago I’m 53 now. Still trying to find exercise that works for me. Was a body pump and rpm lover 1 or both classes every day!
Now that doesn’t work for me. Scaling back the cardio and focusing on weight training. I eat a vegan diet so focusing on protein is important. Cutting out anything with added sugar and all processed food and not drinking alcohol has seen a small shift. Not as easy as it used to be is it?
No, it’s not as easy as it used to be, for sure! I’m sorry you’re having trouble. I’ve found getting more movement throughout the day to be helpful and not picking on food during the day.
Thanks for your article. My experience is similar to yours. I went through menopause at 47, and for the first year after, my weight was stable. Then my parent’s health declined, my work was affected by the pandemic, and I was stressed out!
Now I have a muffin top for the first time in my life and my clothes don’t fit.
How much do you think stress contributes to weight gain?
Hi, great question! Chronic stress can affect your weight by raising blood glucose levels. When glucose isn't needed for immediate energy, it gets stored in fat cells. Body composition changes with menopause and women lose lean mass, which contributes to a slightly lower calorie burning rate. Most of the time, it's a question of finding a new balance at this time of life between calories in and calories out. Has life settled down for you at all? Are you able to exercise? How is your diet?
This was immensely helpful! I love your writing style, super engaging and easy to understand even for lay people. Cheers!
Thank you Rita! I work hard on these posts and your words of encouragement are music to my ears!
There is a lot of talk about intermittent fasting for women in perimenopause in social media. What are your thoughts?
Hi Elise, Did you get a chance to read my latest post on fasting? Let me know if you have any questions.
I did read it. Thank you for the evidence based angle, it is so appreciated.
Amount of protein needed per day, should it be based on my body weight? Thank you in advance!
Off to find your post on intermittent fasting.
Hi, Here's a post I wrote about protein that will help you calculate your protein needs. Yes, protein should be calculate on current weight if it's in a healthy range. https://menopausedietplan.substack.com/p/pumping-up-protein-for-midlife-health
Great! And thank you. Just wanted to make sure you saw it.
Hi, thanks for your question. Intermittent fasting is the subject of my next post! Look for it on January 24.
Great article and perspective! Just here as a fellow RDN in her mid-40’s to say, same here. I’m trying to figure out this changing body of mine and what works now to stay healthy.
Thanks for chiming in! It takes trial and error, for sure.
Great info!
Thank you!
Excellent and practical info!
Thank you, Carol! I appreciate you taking the time to comment.
Great summary of how all the little things can add up to more or fewer calories consumed or burned, affecting weight in sneaky ways.
Thanks! It's definitely the little things that conspire against weight control in midlife women!
This is so helpful!
Thank you, Melissa! Let me know if you have any questions or concerns.