menopause and training weight loss-or not-some whining
Ok, for all you ladies in my age group around 54, since I hit menopoause for sure I gained 4 lbs of body weight between thighs and neck, bra went to E now, and some days i barely eat enough calories to train, some i know not enough. but the bust and belly flab remain. that's with weight training, tons of cardio and of course long rides/runs etc. For example on my last weekend ride i was in the deficit column by 1400 calories at end of day. i had one banana and perpetuem, then recoverite until dinner time. i eat no fast food and occasionally eat a reese's cup.
i do try and calculate all my calories but does anyone have any suggestions about losing weight while training when the hormones have got you licked. My GYN says i should be happy with my health but it's awful and has slowed my run pace by almost 2 min/mile.
thoughts/suggestions welcome. i am in denial that i had to go to an even larger bra size than DD., 34
thanks
mary still with no PM
Comments
For many of us (guys, gals, pre and post-menopausal), OS training is a time when weight loss is difficult. The volume is low and the intensity is high---so in some ways it's like lifting weights. We're all building muscle mass. Muscles are full of water and heavy.
That being said, I think one cannot truly assess daily caloric intake without an honest food diary: just write down what you eat, when you eat it (relative to your workouts especially) and how many calories it is. The place to not skimp on calories (especially carbohydrate calories) is pre-workout fueling, during the workouts (the ones that last more than 60-90 minutes), and the post-workout/recovery fueling. Since our workouts in OS are mostly less than 1 hour, there's really no caloric intake during the workout and more importantly, the post-workout replacement feeding doesn't have to be that high in calories.
The place to skimp on calories is what we eat the rest of the day. Just cutting out butter on the bagel (that's 100 Cal for me) and sugar in my tea/oatmeal/cereal (another 200 Cal) and I can be at a 300 Cal deficit/day. 1 pound = 3500 Cal. So that's a loss of 1 pound every 12 days (that is if I don't make up for the butter and sugar with ice cream.
). I think a 300-500 Cal deficit per day is manageable and doesn't feel like you're starving all the time. Of course, the composition of the food you eat will also affect that. You'll want to eat more complex carbs with low glycemic indexes, low-fat protein, keep the fat intake low, and load up on fruits and veggies. I'll let the RD's in the haus elaborate on this one.
What you don't want to do is STARVE yourself---your body and metabolism will adapt to it and become incredibly efficient, meaning any increase in caloric intake after starvation will result in conservation of those calories in fat storage and weight gain.
Lastly, are you on hormone replacement therapy? It can help with post-menopausal weight gain too. Of course, it's not without it's own risks and other benefits.
Hope that's helpful.
my average day is banana, cereal /milk, turkey sandwich, yogurt, 1/2 power bar and dinner lean meat/broccoli/1/2 c risotto/another vegetable.
on days i ride long i eat only 1 banana and perpetuam on the ride then recoverite then an evening meal, same as above with mayb ea slice of bread, whole wheat.
again, thanks for the input!
One more thought on the HRT thing...Alot of my breast cancer patients (who obviously could not do HRT) would take phytoestrogen/plant-based estrogens to relieve their menopausal symptoms caused by Tamoxifen. The majority of them report good results with it.
Hi Mary,
There aren't many of us 50+ women around here, so feel free to check in about this stuff. I sometimes feel so out of place in a world of 30-something males (with big mouths
). Love the guys here, but 90% of this team SO can't relate. The 50+ men here get the changes going on, as they face some of their own challenges in this area. But it can feel alone when everyone else is close to their prime, making huge gains, and setting their lifetime PRs. Those days are behind me too, and now I'm just trying to be the best I can be given the stage of life I'm at.
I hear you on the slow down. My best Half Mary was 1:45. Now it would be a gift to break two hours. Best pace in a 5K was in the 6:50/mi range. Now I almost hocked up a kidney running 1' slower than that!
But hey, we're out there, which is a far sight better than most women our age. I've learned to accept "I'm at where I'm at," and move forward from there. I mean, I really have no other choice.
This change of life biz had me floored until HRT. I know you can't do it, but I do the bio-identical stuff that Kit alluded to. I can lose weight--albeit SLOWLY, I sleep again, and overall feel much more like myself. I also use a testosterone cream, since my levels were so non-existent that in two blood tests the level was zero! It helps a lot with metabolism, maintaining muscle, and other more personal areas.
But no matter what, I went up a whole cup size too. From a B, to bursting in a C. I have a rack for the first time in my life--LOL!!! Hubby loves it. I hate it.
Whatever you do, don't starve. What Kit says is true. You'll hang onto every molecule if your body becomes inefficient. I've gained a few since the start of the OS. The weight just poured off this summer when I backed way off from training, and lost my urge for sweets. Go figure.
I'll stop ramblng now. But this is a MAJOR big deal going on. Being active and engaged in fun stuff is the best thing we can do for ourselves.
Oh--one more thing--I was 10 months with no period, and just got it again on Halloween. Now I have to start counting all over again.
Linda
Mary,
I was treated for stage IIIB cervical cancer in 2000. I'm a survivor so I have no complaints but the radiation left me post menopausal at age 39 and the chemo left me with permanent fatigue. That being said, I do have to say that weight loss is a challenge. The only thing that works for me is weight watchers and if I find myself hitting a plateau like this week.....I actually up my food intake because my body has gone into starvation mode and is holding on to the fat. My youngest daughter is 17 years old and I'm still holding on to the weight that I gained by eating those chocolate coconut hostess snoball cupcakes while pregnant. I am determined to be at goal weight by the end of OS so that I don't have to worry about weight loss only nutrition management during the regular season.....hope this helps. I've tried everything, Body for LIfe (which worked but the food intake is inadequate for training), P90X (too elaborate of recipes and the food was over $250 per week), low carb. If you stick to the weight watchers and balance the nutritional requirements it's pretty straightforward. You probably have none to lose but you can do maintenance type intake which is helpful. I just do the online thing...no meetings.
Hey, Kit,
Do I get this type of estrogen from my doctor? What do you think of the progesterone cream? I have a friend who uses it with good results and a friend who had horrible results.
Sheryl,
You can buy plant estrogens over the counter---they are not a prescription drug. Herein lies the problem: there aren't any prospective, double-blind studies about plant estrogens and menopausal symptoms. So how much should you take? How much does each brand actually deliver in plant estrogen? There isn't a clear cut answer.
There are some progressive doctors out there who are knowledgeable of naturopathic and homeopathic medicine. If you have one, that person could give you some good recommendations. Most of my patients just went to the GNC and got it there. Some of my patients just ate alot of soy products.
I don't have much experience with progesterone cream. But I will say (at the risk of sounding chauvanistic) that women and hormones are tricky. There's alot we don't understand yet about our bodies hormonal regulation--it's alot more complicated than low levels of hormone X therefore treat with Y dose of hormone X.
thanks everyone for your support. Yes it seems this doesn't get talked about at least in my current trithlon circles.
mary
Mary, thank you for bringing up this subject! I just turned 51 in Nov. and have battled weight my entire life. Over the past few years I gained weight from just plain eating and drinking too much. Long story, but losing my Dad, Sister, and Niece, and breaking a foot, gave me a screw it all attitude. In March of last year I had the epiphany that I cannot be fat anymore. Was 100 lbs. overweight and started doing the journal of calories thing again in March. Had previously done it and always kept my weight off. So, here I am, training for my first IM, having lost 55 lbs., but still have 50 to go. I feel like I'm banging my head against a wall right now. I can't work out any harder or more than I am right now, as I'm exhausted between IM training and working 11 hours per day. However, weight isn't going anywhere! And this week has been tough emotionally and physically, so I reverted back to very old eating habits....emotional eating! Not good!
I'm not on HRT, and am looking for some natural symptom relief, and a way to start the scale going downward again! Great girl's thread, as I felt pretty alone out here with this issue. You know how misery loves company...
Barbara-
Congratulations on the 55 lbs and do not give up on it. While I am 10 years younger, I watched my mom battle it and my older sister is just starting. We are here to support you on the good AND BAD days. Think about how many folks never try what you are facing because it is too much to think about. Think 5-10 lbs at a time and never give up.
Barbara, all I can say is WOW! That's one heck of a turn-a-round and I look forward to watching the rest of those 50 lbs come off in time. I'll echo what Michele said too- we're here for you!
I also want to thank all of you ladies who are sharing this experience with the rest of us. I have another 10 years???? before I face it, but I have very little knowledge of what is ahead. Whenever I ask Mom about her experience she just sorta shrugs it off as a part of life in good ol' Newfie- roll with the punches and don't complain- style.
Dear Nemo, 10 years is when you are likely to be done.
10 years for the end result. Trust me, the whole deal-io will likely start years before that, and you'll be thinking, WTH is going on? It's a process--and a long one. For some women it's easy, for some it's rough. All I know is doing what we do has to help.
Now, to get psyched up for my run today....
just another thought, a friend i know has lost and kept her weight off with WW, now she is NOT menoopausal, however she mentioned that her weight did not come off until she did the core plan. I tried the flex/points one and it was awful cause the amt of food was so little. But she mentioned, for what it's worth that those of her friends who really dropped weight did the core plan. again, just a thought. menopause is a LONG process and is different for everyone. But my GYN keeps saying, exercise, exercise helps and she's right-apparently i'm the only patient who takes her seriosly. I have kept swimming even though it's not on the bike heavy plan bec/ it helps my hot flashes and helps relax my body overall.
I was really tired yesterday and pulled my butt on the trainer for my workout at 9:15p-needless to say the workout wasn't the best but i'm glad i did.
Keep the thread going ladies, i'm impressed with everyone's drive and thoughts!
mary
Okay ladies, I just have to vent!
Ever since the holidays, I have been eating like there's no tomorrow!!!! And the sweets, which I had been off of for months, have become my addiction once again! Every day I tell myself I CANNOT let this continue! I am still about 45 lbs. over my normal weight, and plan to be as near normal weight by August as possible. But I just keep EATING!!!! I am working out like everyone else here, like a fiend, but my appetite is like a Sumo Wrestler's!!! I know what I must do. (Shut the pie-hole!) I just had to vent! I am sooooo frustrated with myself! Is anyone else dealing with this issue? 
My body fat has crept back up too!
I can't work out anymore than I currently am....
So to get things under control I'm allowing myself a small piece of dark chocolate in the afternoon, and another piece in the evening. It's enough to take care of the sweet tooth without throwing me over the edge. I'm finally starting to have fewer sweet cravings now and have been able to say "no thanks" when hubby offers me something (unfortunately in this house there is "my food" and "his food" and it can be hard to avoid the temptation of "his food"!
But I hear you on the sweet cravings! is it the cold, the extra clothing? the comfort of the food as it is miserable weather outside?? not sure but also the lack of great fruit at cheap prices too... so don't be hard on yourself. It is only January and you have XX weight .... but reading of other peeps weight loss, it took a lot of patience and kudos to you for venting.... so that we can help support you in your goals!! so proud of you for your success so far! m
Just another thought for ya!
Barbara--Did you write that for me???? Seriously, GF, that is verbatim where I'm at. You know, that weight challenge here does not work for me. Sometimes those things make me go the other way! Last year I gained 4 lbs during it, and this year did the same. So I'm back up 4-5 lbs from my training trim weight--which, mind you, I held for many years until the weight focus here last year!!! It's like I sabotage myself.
Anyway, I just decided to join Marianne in the no sweets "week." She's doing 3 weeks, I better start with six days! How about we start there? From now through Sunday no sweets. It's my TOTAL downfall, the ONE THING that derails my overall health and nutrition. It can't hurt with the weight issue either. Sunday. Just till Sunday.
Ok , I was doing better last week until the weekend. When I have had to get away from cravings, I do south beach diet for a week, the phase 1. Basically, what Linda & Marianne are doing, no sugary things.
The otherthing is Tosca Reno's Clean Eating Books. I also love the magazine. Basically lean proteins with lots of fruit and veggies, whole grains. Not a diet but a lifestyle.
Linda, did the Endurance meal plans help at all. ? I just didn't like some of the snacks and stuff, but use it as a guide for my meal planning.
I find the thing that trips me up is when I don't plan out my meals, have food cooked ahead and bring my food to work, I blow it. yesterday was prime example.
So today and tomorrow on my days off, I'll be planning and cooking.
Stay strong!.
My motto to get back the 'proper eating mojo' is Clean, Lean, and Green! We'll see how it goes! To quote Nemo, "Sunday. Just til Sunday." Good luck everyone, and thanks again, for letting me vent,and jumping in with great suggestions and support! The women of the Haus are awesome!