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Peri Menopause Weight Loss Help Needed



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APPRIL
Posts: 2,236
5/2/13 9:52 A

Hi
Ditto.
I had to get rid of sugar and processed foods.
I now eat what the farmer grows or raises.
Sleep is also important. Not enough sleep will make me gain.
Eat right, exercise, sleep.


Edited by: APPRIL at: 5/2/2013 (09:54)


TANJAB4
SparkPoints: (3,138)
Fitness Minutes: (2,661)
Posts: 22
5/1/13 5:04 P


Hi

I have the same problem i am in the menopaus since 2009. The last year is really bad
i just gained in 9 weeks 10 pounds, and i only ate salad, grilled meat, veggies , and fruits
and drank only water. and i went to the gym 4 days a week for 1 1.2 hours I got so frustrated. So my dr put me on a low dosage of hormones, first i was against it but she said that if you dont get your hormones balance back to normal you can do what you want , you wont loose weight. i will try and see how that works.



LIBBYL1
Posts: 5,722
1/7/13 10:47 P

And something is working - at least you are not putting on weight which is easy in perimenopause! i have 51 and started taking control of my weight etc at 49. I am now in the healthy bmi range. Not as skinny as I was in my 20's/30's (I can fit into my old levies but don't need to belt them up which was how I wore them then) - but probably also because I never had a car in those days and probably walked about 2 hours a day just getting to work etc....
Good luck



TAMMYLYNN_14
SparkPoints: (582)
Fitness Minutes: (0)
Posts: 3
1/7/13 8:30 P

I REALLY appreciate all the encouragement and ideas! You guys are awesome and I am ready to give tracking 110% (starting Thursday ) so I can read and figure everything out on the how-tos on SP. Will keep you informed of my progress!!



CALLMECARRIE
Posts: 1,594
1/7/13 11:42 A

I lost around 88 pounds at age 51, so I'm also proof that age doesn't prevent you from being able to lose weight. If you don't track your calories, you're likely to remain frustrated because you won't see consistent weight loss and you won't know why. Tracking does become easier with time. Counting calories is the only way I've ever successfully lost weight.



VIKINGSMOMDE
SparkPoints: (18,362)
Fitness Minutes: (25,238)
Posts: 38
1/7/13 9:38 A

@Tammy
"I admit I am horrible at tracking, especially at the level of writing down every little thing that goes in my mouth and logging my exercise. Can anyone give me helpful suggestions on what is the easiest way to do tracking that perhaps I can grasp hold of and actually do?! I have had log books and I start out with great intentions but fail miserably!"

Logging will be your best friend! Took me about 10 days to get used to it on SP & now, it's second nature. Just keep sticking to it - it's made a BIG difference for many of us here.

In the beginning, don't worry about being super-crazy-accurate-to-the-gram - just do your best to get everything down on the log as best you can. Patterns will still start to emerge.

If I know I'm going to be away from my computer, I'll log my food on SP in advance. For example, if I know what I'll be eating for bfast & packing for lunch, I'll log those items in the night before.

I have groups of my favorite meals for quick logging too. I have the same bfast a few times a week (cup of cereal, 1/2 c milk, orange, multi-vitamin). Take only one click to log that whole meal now ... easy peasy.

Like you, I go to Planet Fitness. There I use my cell to log my workout info for the day - no one gives you a second look if you entering things on your phone! I have a notepad app - nothing special at all - & it works just fine for quick tracking. I then log my workout on SP when I have a chance.

Good luck!



CMCOLE
Posts: 2,667
1/7/13 7:50 A

I'm a little older, and started way more than that (nearly 190, and I'm also 5'2").
I am now less than where you're starting, so there is hope if you persevere.
Not sure what other encouragement I can offer.

I wasn't one of those "eat anything" people, and I find that breads and starches are triggers for me (my "go-to" foods) so I have to be conscious of what I choose to eat. That's where tracking is very helpful (whether online or in a notebook).

Planning is also key. When I don't plan, I just "grab and go" and often make less than stellar choices.



STDWYNWEN
SparkPoints: (10,943)
Fitness Minutes: (4,491)
Posts: 544
1/7/13 7:03 A

"I admit I am horrible at tracking"

This is the habit you need to work on. It can make all the difference. (Seriously, it cannot be stressed enough how important this is to your success)

Use the tracker here. Once you get many of the foods you eat on a regular basis in your favorites or groupings; it's less time consuming. Weigh and measure your food!!! Plan ahead your day in the tracker then tweak if you need to. Give yourself options, have different proteins, carbs etc available so you can have healthy alternatives when needed.

Another good habit to start is - gain knowledge. Learn what the body needs and how to get it. Learn from others but empower yourself. This will help you be accountable to yourself.

This will take commitment on your part but you'll be better off for it. You'll have the tools needed to make this a successful lifestyle.




Edited by: STDWYNWEN at: 1/7/2013 (09:34)


AKASHA66
SparkPoints: (67,645)
Fitness Minutes: (57,326)
Posts: 5,791
1/7/13 6:54 A

I'm 47, it isn't as easy now, but I'm with Spark Coach Jen and the others. The only way I have success is to use both the fitness and food tracker, especially the food tracker. It takes about 15 minutes a day and gets easier once you get the hang of it. I struggle to eat enough protein and fiber, fat, surprisingly, is ok and I eat too many carbs as a rule. The food tracker straightens that out for me. More fruit, veggies and protein, some exercise, but you don't have to go nuts, water and patience. What they told me at the gym didn't work for me either.



SPARK_COACH_JEN
Posts: 54,974
1/7/13 6:43 A

Hi Tammy

I really think you need to start tracking all of your food and exercise. If you're eating a little less than you should be or a little more, both of those will have an effect on your weight loss progress. Tracking consistently is the only way to know for sure.

I think it's reasonable to set a weight loss goal of 1 lb per week for now, but as you get closer to your goal weight, 1/2 lb is probably more realistic.

I'd give it at least a month of very consistent tracking and then see what kind of progress you've made.

Hope that helps,

Coach Jen





LOVEXAVIE
SparkPoints: (28,006)
Fitness Minutes: (27,191)
Posts: 1,938
1/6/13 11:06 P

TAMMYLYNN,

Do not lose hope. I am 50 and have done a slightly different approach - I eat fairly clean and log everything in a little journal. When I started out, I thought I'd try this out first and if I didn't see results, I'd go full bore w/ Spark's on-line nutrition tracker. So many have absolutely swore up & down on using the tracker (MCFHARPIST comes to mind).

To my surprise, my pencil & paper ways have worked. Key for me: drop way back on alcohol and really ramp up the veggies and fruit (but especially the veggies). Nine servings a day - really. Get a Spark range for your calories and I'd suggest eating mainly clean but eat at the high end. It's really true: you have to eat to lose! Proteins and good fats (avocados, olive oil, almonds, etc) are your friends.

Whatever you do, don't severely cut or go below 1200 calories. And DO strength train, and use some heavier weights. Do some cardio but you don't have to kill yourself in the gym. Slow and steady...trust the process...easy does it. Get your sleep, drink your water.

You'll get there! Give yourself time....after a month, if you don't notice your clothes feeling loser (I don't use a scale), best start using the nutrition tracker. If what I'm doing ever stops working, that's what I'm going to do!




TAMMYLYNN_14
SparkPoints: (582)
Fitness Minutes: (0)
Posts: 3
1/6/13 9:38 P

I admit I am horrible at tracking, especially at the level of writing down every little thing that goes in my mouth and logging my exercise. Can anyone give me helpful suggestions on what is the easiest way to do tracking that perhaps I can grasp hold of and actually do?! I have had log books and I start out with great intentions but fail miserably!

The nutritionist I was going to would be a weekly process. I would weigh in which would give a body fat reading as well as water ratio. She would do my measurements and give me a menu for the week. I am such a finicky eater she would tweak the menu for me. Along with the menu I was to do 20 min of cardio 5 days a week. After 3 months and a loss of 1 pound I got frustrated and quit. I joined a gym where the trainer would show me machines to use and what to do and gave me a log book for my food and he would check it each week. Again no change and he basically told me that he could not help me it had to do with hormone imbalance.

I have tried diets on my own, watching what I eat eating healthy and I recently joined Planet Fitness but without some one to be accountable to I find it difficult to maintain. I thought about taking up a dance class or karate or playing volleyball but I am just so tired of things failing I just figured it would be money wasted. So if there is hope for me to lose I am all in just tell me how!!

My calories per day range from 1200-1550 my goal is to weigh 130 losing 1 pound a week reaching my goal May 26th 2013, is that too unrealistic?

I really appreciate all the posts and they are helpful and inspiring, keep them coming!! Thanks




TACDGB
Posts: 6,012
1/6/13 5:15 P

personally I don't believe age has anything to do with it. I am 57 going to be 58 this month and I workout eat a clean diet and I weigh less than I ever have as an adult. tracking your food is so important. You may be eating more than you think. I also believe that working out is so VERY important.



KEVANSRT
SparkPoints: (11,489)
Fitness Minutes: (14,430)
Posts: 147
1/6/13 2:43 P

It sure is different now than when we were young. So much harder to get results. Any of the successes I have ever had were from diligent tracking, consistent exercise, drinking plenty of water, and a good nights sleep.



STDWYNWEN
SparkPoints: (10,943)
Fitness Minutes: (4,491)
Posts: 544
1/6/13 2:22 P

Hi TAMMYLYNN_14

I'm 48 5'3 and 125 lbs

I never in a million years thought I would be in the 120's.

I didn't starve myself. I just tracked my food ate within my range and moved more.
And more importantly - I gave myself the patience I deserved to lose the weight.

So my advice is track track track move move move patience patience patience.

Good Luck you can make it happen.



VIKINGSMOMDE
SparkPoints: (18,362)
Fitness Minutes: (25,238)
Posts: 38
1/6/13 10:49 A

VERY similar situation here.

Do you track what you are eating & how much you are exercising?

Once I started tracking, I found my problem areas. I needed more protein, less sodium, more iron, and more fiber. I also needed more consistent activity. Some days I was crazy-busy; others, I sat on my butt.

I eat within the Spark ranges now & make sure my nutrients are falling within the ranges too. Definitely upped the fruit & veggies too. I started tracking my steps (thank you fitbit!) and added more consistent strength training to my 3 days/wk gym time.

It's made a HUGE difference. Down 14 lbs in two months - yeah me!

And my doctor said women "my age" have trouble losing weight ... ha on him.



DUKEFAN86
SparkPoints: (78,435)
Fitness Minutes: (78,947)
Posts: 979
1/6/13 8:49 A

I'm in the same boat, though I weigh much more. I've had some recent success lately, partly by not keeping bread and chips in the house. (At least I think that's part of the reason!) I look forward to following this thread.



GADGETCC
SparkPoints: (38,362)
Fitness Minutes: (9,741)
Posts: 691
1/6/13 8:20 A

Don't feel bad. I was going through the same thing. I was burning 600 calories a day at the gym and watching my diet. I was told by the trainer at my gym that "people my age just can't lose weight." I talked to my doctor, who reduced my carbohydrates, took out the sausage, cold cuts and a few other things "bad meats", increased my veggies, made sure that I was eating healthy grains and I lost 25 pounds. I was also told that I was probably pushing my cardio too much and changed my workouts.

I had to stop due to an injury, illness and a major life upheaval and gained all my weight back. It is hard to start again. It is so much easier to gain than it is to lose but I know that I can do it. I am glad that one of the coaches responded to you post.

They really need a "peri menopause diet center" for people like us. It seems like my body decided what weight it wanted to be without consulting with the rest of "me".



SPARK_COACH_JEN
Posts: 54,974
1/6/13 7:47 A

Hi Tami

What is your recommended calorie range and how many calories do you typically consume? Are you tracking all of your food daily? What kind of exercise are you doing, how often and for how long? Does your calories burned goal reflect the amount of exercise you're doing? Do you measure yourself regularly? Is it possible that you lost inches even when the scale wasn't moving?

If you can provide more details, we can offer suggestions to help get the weight loss going.

Coach Jen



TAMMYLYNN_14
SparkPoints: (582)
Fitness Minutes: (0)
Posts: 3
1/6/13 12:39 A

I am a 47 year old standing at 5"2 and weighing 150 pds!! I have tried dieting exercising weight loss centers but have not seen any weight loss. After a three month try with each of these methods I get frustrated and give up! I see no change if I am on or off a diet I still weigh the same. I have been to the doctor all the blood work came back good.. Growing up I was one of those people who could eat what ever they wanted and not gain an ounce. Up until this menopause thing I weighed 127, I feel miserable carrying this weight and none of my clothes fit me anymore!! Please offer me any advice that will help me find away to lose weight. I understand that I may not ever be 127 again but I know where I am is unhealthy. Thanks!!



 
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