Going through menopause & trying to lose weight is...daunting, shall we say. I'm certainly not a perfect eater, with a perfect workout routine, but I do put in a lot of effort & see minimal results on the weight side. It's easy to get frustrated, but I'm reminding myself that many women gain weight during menopause. I'm not only trying to avoid that, I'm working to lose weight during a time that my body is going through a lot of other changes, in addition to lifestyle changes (new job).
Weight: Holding steady week on week, but up 4.3 lbs since my low of the year (which was in May).
Calories: average of 1,695/day, as I had two splurges for our anniversary + an unexpected dinner out on Friday. I did have 3 No S days, which was a nice trend.
Steps: I didn't do any long hikes/walks this week, which was a bit unusual & led to a lower daily step average - 10,943. This is also a good reminder to see where I am for 2025, and ensure I'm on track for my annual goal.
Workouts:
- 4 workout classes (mix of cardio + strength)
- 3 walks
- 1 40 minute elliptical workout
Goals for the week: It's going to be a high calorie weekend Thursday-Sunday, so my goal is to really keep things in check the rest of the week, and ideally get 3 No S days, with lowered calories, to balance things out.
What about you? How are you doing with your fitness goals?
Well, sadly, I ne er learned this in school, but during/after menopause, women need 25% fewer calories to maintain their weight. It’s tough to readjust your eating habits because you are already trying to be so careful. It is definitely worth it though. Sending you good thoughts on this
ReplyDeleteMy name is Jackie it didn’t ask for it. I’m a long time reader but don’t comment much
DeleteThanks, Jackie. I actually couldn't believe that to be true, but you are right!!! I hear people talk about menopausal weight gain pretty often, but how is this not a bigger talking point? Basically, to lose weight, I need to drop the 350-500 calories as my body adjusts to menopause, and THEN drop additional calories to lose weight. Wow, that's really something to think about, because I'm definitely not there at the moment, which explains why I'm making no progress - Hawaii Planner
DeleteI’m not a health care professional but I have seen many ways of losing weight (I still am struggling to get it off). My opinion only, as every body reacts differently is that it’s no longer about calories. Yes, to a small extent. Look into blood sugar balancing. Glucose Goddess is one that I find helps me. Also you need enough calories if you are working out. And more protein especially once you age. . My energy levels are at their best when I eat protein. I use protein powder to help. Keep in mind most protein powders are full of chemicals. I use Just Ingredients powders (not an endorsement) so your own research into them. Also do more strength training. The research is coming in a lot now about women, strength and aging. If you’re a podcast listener listen to Dr Mark Hyman (very good but does try to sell a lot but the info is great) and Mel Robbin’s has awesome guests on as well in many areas but women and aging are a topic she discusses a lot. Like I said, just my opinion but research and figure out what is best for your body.
ReplyDeleteThanks, that's interesting & I agree that you really need to research & experiment to see what works best for your body. I actually do weight lift quite a bit (I think), and am over 150 days for 2025, so roughly every other day. Thanks for the resources - I will check them out. - Hawaii Planner
DeleteMy sister has the same issue with you in menopause. She is trying to not gain weight, but finds it harder. I didn’t ride my bicycle pedals much last week, but have gotten back on track now. I don’t want to go back to where I was, so staying fit is important to me.
ReplyDeleteAgreed - staying fit is important. Well done getting back into your biking - that is great to dive back in when your schedule has gotten out of alignment. - HP
DeleteBe kind to yourself - so much of aging (i.e. menopause) is out of our control. Best we can do is move through the changes gracefully. The only way I ever made a dramatic change in my weight was through acute grief. Zero out of ten do not recommend.
ReplyDeleteAh, thank you. M said something similar this morning & reminded me of lovely things, but it's definitely frustrating. I suppose the more you know, the more you can either decide to make adjustments, or at least know what to expect if you choose not to adjust. - HP
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