Mary Ann,
I'll share my weight gain experience with you. Since starting peri-menopause about 7 years ago (I was 42), I have gained scale weight of about 7-8 lbs. When the weight came on, it came on what seemed like overnight. It was flab and it was starting to pad my back and my upper arms (YUK). I'd always had a weight problem but with healthy eating and 4-5 days of cardio, I was able to keep pretty trim.
I started all kinds of diets, Adkins, Medifast, Weight Watchers, etc. and I could lose a couple of lbs, but it came right back. This was a new situation for me because I had lost 40-50 lbs in high school that I was able to keep under control for about 25 years.
I cannot say that I have lost the weight, but I have turned most of it into lean muscle by weight training and clean eating as much as possible. By clean eating I mean at least 80-90 grams of protein per day, complex carbs (plenty of fruits and vegetables) and by eating from 5-6 small meals per day. I drink at least 6, 8 ounce glasses of water a day. I know I should be drinking more but with the onset of peri-menopause, it's hard to hold the water like I used to be able to.
Oh, yes, and I stay away from sugar as much as possible. That doesn't mean I don't slip from time to time, but sugar is definitely a TREAT these days, not part of my daily diet.
The South Beach Diet worked wonders for me over the holidays. I started in October and lost 6 lbs and kept it off four about three months. Then I fell off the wagon eating bad carbs and gained it back, but I did not gain it back overnight which was nice. I go through phases and will probably hop on the South Beach Diet again before too long to lose some weight before we go on vacation.
I am 49 years old, 5 ft tall, 123 lbs. Because of the weight work, I wear a size 4 or 6 pants. This is the same size I wore when I was 115-117 lbs a few years ago. So, I am okay with it for the most part.
Life is short, I don't want to drive myself too crazy over the scale.
So, in a nutshell, what worked for me is eating lean protein, complex carbs, drinking my water, get at least 8 hours sleep, weight train upper and lower body and cardo. I am an hourglass or pear so I weight train my upper body heavy weights and lower body medium weights. As far as no impact, I believe there are people on this forum who are doing low impact kickboxing for cardio. As far as your foot problems, people on this site are saying orthotics is the answer.
I will add that I am taking hormones due to severe symptoms from almost zero estrogen. I am on a low dose birth control pill, Mircette.
I see it's been recommended you read about peri-menopause. That is invaluable advice. I read everything I could get my hands on. Be sure to pay particular attention to information that is not biased. I liked, "The Power of Peri-Menopause" by Stephanie DeGraff-Bender. That has been my peri-menopause bible. Also, accepting that your body will not be the same as it was when you were younger. In order to stay in shape you will have to commit to a lifestyle change in your eating habits and the way you exercise. There's no getting around it.
I see you have stopped smoking. Huge congratulations. I know with a Dad that died from Emphysema a couple of months ago that controlling an addiction such as smoking is quite an accomplishment. Looks like you're ready for another challenge by seeking out advice and knowledge of other's experiences with menopause weight gain. That's a great place to start and I wish you much luck.
