Advice for keeping off the weight in menopause

Don't go on a diet, just eat healthy and perhaps a bit less than you used to. However, if you do need some help I find Slimming World is good, it isn't a diet as such, it's a healthy eating plan and it really works, I've just lost a stone and a half on it. I still have a way to go but I'm getting there, walking also helps, lovely walks in the countryside if at all possible.

I know I'll get shot down in flames here! For me, although I hate it, weight gain is almost inevitable after menopause. And yet society bombards us with the message that it's wrong and should be reversed. Everywhere you look there are slimming clubs, diet advice and threats about the perils of being too heavy. Are women really meant to spend the rest of their lives trying to control their weight? Isn't it rather like asking pre-pubescent teenagers to try to stop their bodies from developing? I am short, just 5'0, and I weigh about 62 kg. Not ideal and as I said, I don't like it, but then do don't like my height either.

I'm bang smack in the middle of ideal BMI after 2 years of my fitness pal. I do a little jogging - but not in public and some yoga for toning and other than that it's walking about 12,000 steps a day and staying on my maintenance calories. I too have found the only way to hit that target and still be able to eat with the family is to skip breakfast and/or lunch or keep them extremely light - I found a bit of toast for breakfast and a 2 slice sandwich for lunch didn't leave me enough calories to eat the normal evening meal with the family. My husband and son won't eat steamed chicken or salads - they have physical jobs so I have to join them in meat pies or roasts. They are both wonderfully trim with no effort - I can stay that way only with a lot of self denial - still 2 years of being a size 8-10 at 60, instead of a size 16 with no energy - and weight heading constantly upwards.

The Stone Age Diet worked brilliantly for me. I was put on it because I had a low blood sugar problem and was getting dizziness and fainting. It removed that problem and I also found I lost weight (from 11 3/4 stone to 9 stone), and felt much healthier. So I have stayed on it. You don't feel hungry on it, but you do have to cut out certain things. However, I have a treat once a week, such as chocolate cheesecake, and on special occasions eat what I like.

www.drmyhill.co.uk/wiki/Stone_Age_Diet_-_this_is_a_diet_which_we_all_should_follow

lots of helpful advice above, but as well as diet try doing exercises specifically for the waist/abdominal area; situps, twists, crunches. If you can't get to a gym or exercise class, there are lots of videos online. Just make sure you warm up first, don't go straight into a new or difficult exercise, and do stretch afterwards.

Intermittent fasting helps me but I do it within the day IYSWIM. So apart from tea and coffee with a bit of milk throughout the day, and occasionally a little fruit at breakfast time, I typically don't eat anything else until the evening, when I have a good sized meal. It helps that I have a fairly demanding job and normally work through the lunch hour. I have lost a couple of dress sizes and feel better too. And I'm 60, four years past menopause.

Hi. I through menopause now and decided that it was time to take some fairly drastic action, once and for all, having been a typical 'yo-yoer' for most of my adult life!! I've changed my eating habits using the 'Blood Sugar Diet' - Michael Mosely - and since January have shed 4st 4lbs. I'm aiming for a 6 stone loss but it's not a hard way of eating to follow, in face, we're really enjoying the recipes as a family. Still haven't cracked the exercise bit but walking is so much easier and enjoyable ... I too can cut my toenails again!!! All the best.

chillgill have a look at the www.NHS Choices website for a research based complete healthy eating and exercise plan. I gave up on SW after a long time and now do this (using www.myfitnesspal to keep a food and exercise diary) and it works.

Like Leticia I think you just have to accept that dieting isn't going to work. Once you start putting on weight & can no longer lose it reasonably easily, as when younger, you have to change to eating smaller meals, and no snacks, for life. It's depressing to realise this to start with, but after a while it becomes the norm, and easier to stick with. I save my breakfast for mid-morning toast with coffee, and therefore it feels like having a daily treat. I have a very light lunch because I've had a late breakfast, then an early, very simple, evening meal. Because I don't have much will-power I allow myself as much fruit as I like at any time of the day or evening. This works for me and has to be the way I eat for ever. I have managed to get down to below the upper end of my BMI, and reckon that being a bit more nimble & flexible, and able to cut my toenails etc, is worth the effort.

I too put on weight at the menopause after always previously having my weight where it ought to be.

I couldn't understand why because I retired early and we bought a large old house and garden, both in need of renovation and I went from an office job to 8 hours a day of non-stop garden and house renovation. I was trying at the same time to stop my weight gain.

Three years ago I did the 5:2 and lost 2 stone. The secret for me was limiting myself to 1200 on non-fast days, but relaxing that when away out with friends etc.

I think the real problem is that our bodies become more efficient after the menopause and we need fewer calories per day. Once I had lost the weight, I did what Leticia recommends. I adjusted my eating habits, fewer calories as a whole, but compensated for by eating more fruit and veg.

I have always been a very active person walking a lot, swimming and, with a big garden and growing most of our fruit and veg, a lot of gardening. You can get plenty of exercise with out having to do anything formal.

I have kept the weight off now for 3 years.

I changed my eating habits for life rather than going on a diet. I also took up running.

Hi there ChillGill,
I tried the 5:2 and it worked after a fashion but I 'cheated' on it after a while and it wasn't brilliant for me. I've put on loads of weight over the years and felt horribly unhealthy. I was in the obese category! After several attempts to lose weight, I joined Slimming World in January with my daughter. We both joined online as it's cheaper and we didn't want to go to a group. I've found it works really well for me and though i'm not losing vast amounts, since Jan I've lost 1 1/2 stone which has meant I'm a couple of dress sizes lower. I am now 'overweight' rather than obese. Happy about that but still lots more to lose. I am concerned about heart health, blood pressure and cholesterol as well - don't want to get age/weight related conditions which shorten my life. I am eating very healthily but I do weaken sometimes. It's never a straight downward path - it zigzags! I've bought the recipe books which are really good - yummy food that my OH and any visitors, grandchildren etc can eat too, so it's win-win. I don't crave biscuits or sweets any more - mostly - and I've got into the habit of having plenty of fruit and raw veg on hand to snack on. And we're advised to drink loads of water throughout the day.

Exercise - I don't do nearly enough! I know I need to remedy this, but for now I'm focusing on healthy eating and getting rid of excess weight and blubber. I've joined a Facebook slimming world support group which is extremely supportive and helpful, so for me, that's money well spent.

I'd recommend looking online at various weight loss schemes but go for one which encourages you to cook real food and establish healthier eating patterns rather than anything gimmicky. Hope that helps!