Diet Guidelines To Lose Weight During Menopause

Diet Guidelines To Lose Weight During Menopause

Many women have spent countless time looking for ways to lose weight during menopause.  This is because weight gain during menopause has been such an issue for so long.  There are some simple that you can do, even if you have not reached that point in your life yet.

Reason for Weight Gain

First it is important to understand why most women tend to gain weight or ‘menopause body fat’.  No, you are not crazy, you are probably not eating more than you used to.

What is really happening is that as you age, your body starts to promote the replacement of muscle with fat.  When your body starts to accumulate more fat than muscle, the metabolism naturally slows down.   Genetics may also play a role, so if your mom struggled with weight gain during menopause, take heed.  Contrary to popular belief, it is usually due to hormone replacement treatments.

Increase Physical Activity

As your body ages, you might notice a tendency to be less active.  It does happen, and the best thing to do is to start being aware of your daily exertion and increase it.  It can be as simple as making a few extra trips up and down the stairs or parking further away at the mall.  Even walking the mall will help, it all adds up.

The best type of exertion is aerobic because this will naturally increase your metabolism again and start to burn the extra fat.  Strength training is equally important to build muscle mass and strengthen your bones to guard against osteoporosis.

Eat Healthy

You probably will have to pay a lot closer attention to the calories you are consuming and the type of foods you are eating.  If you have never kept a food diary before, now is the time.  There are many wonderful calorie counting programs online that will help you track your food intake and count your calories.

It’s important to get an idea of what your regular diet is like so that you can then start to cut out around 200 calories per day.  So, keeping a food diary for two weeks before you begin to cut is the best way to make positive changes.

Decrease Fat

Eating healthy should definitely include the strict limitation of unhealthy fats.  Your daily fat intake should not be more than 20 to 35% of your daily calories.  Of those fats ingested, most should be the ‘good’ fats, such as from nuts, olive oil, etc.

Menopause does not have to be something that you dread.  Be smart, and prepare for the changes in your body with changes in your lifestyle.

  • Jacqueline

    I’ve had a lot of luck with Women to Women. The clinic specializes in menopause, hormones, and weight loss (as well as just about every women’s health issue). Marcelle Pick, the head practitioner there, just wrote a really amazing diet book called “The Core Balance Diet”. Not sure if 3 Fat Chicks has reviewed it yet, but I just loved it. Here are a few articles about menopause and weight gain from the Women to Women site:

    A holistic approach that’s healthy, effective and lasting

    and

    An introduction to perimenopause, menopause and menopausal symptoms

    – Jacqueline Tourville
    author, Big, Beautiful and Pregnant