Post Menopause and Weight Loss

iVillage Member
Registered: 04-13-2014
Post Menopause and Weight Loss
Tue, 04-15-2014 - 9:48pm

Hi Everyone!  I am so frustrated, I can't tell you!  I have always had to work to stay fit and at a decent weight.  I recently turned 53.  For the past year or so I have packed on about 20 lbs.  Currently I am working out 3 times a week, at least and go for hikes on the weekend.  I eat lots of veggies and fruit.  Not much bread, pasta, rice etc.  I lost 3 lbs and CAN NOT lose another ounce.  My primary care physican said to eat smaller portions.  I don't know how I can do that!  My gyno said well, with menopause, women gain weight and she encourages you to maintain.

This is unacceptable to me!  What can I do?  What will it take??? 

Avatar for elc11
Community Leader
Registered: 06-16-1998
Wed, 04-16-2014 - 12:58am

Before menopause, I could lose weight by cutting calories OR by exercise. After menopause I found that it requires both, and my doctor confirmed that. We start losing muscle mass so we are burning/need fewer calories.

I'd suggest starting with logging your food intake and your exercise for a couple of weeks. You may be eating more calories than you realize, or maybe your workouts aren't burning many calories. Or at least you might see some foods that ought to be eliminated, maybe they don't give enough nutrition for the calories. You will probably need to increase the exercise...keep the 3 times a week for cardio and include some high-intensity intervals, and add in strength training twice a week. If you can use a heart rate monitor during the cardio workouts you can determine how many calories you're burning. Can you make the weekend hike more strenuous? If you can afford it, some sessions with a fitness coach or personal trainer could help. They might be able to suggest things to do or avoid. Also drink lots of water.

20 pounds gained in a year is a lot for someone who sounds pretty active....if you don't see anything obvious from the diet and exercise log (like you've been eating 3000 calories a day all year) then go back to the doctor. Its possible that something is out of whack and they would need lab work to find it.