Dieting and Menopause

In a nutshell, dieting is quite simple although diet gurus like to make it out to be quite complex: there are two aspects to most weight-loss plans, losing weight and regaining muscle tone. A simple motto that could be used for anyone is “Eat less, weight less. Exercise for strength and tone.”

And it’s no different during menopause. The part that’s difficult is determining weight goals and calorie intake levels – trying to find a satisfactory yet healthy diet plan that is right for you, for your lifestyle, for your everyday needs. Losing weight is difficult at any time in a woman’s life, but during menopause it can be especially difficult. There are, however, several steps you can take to make it both easier and simpler:

1. Consult your primary healthcare provider before starting any diet or other lifestyle change like exercise or treatment plans for symptoms of menopause. Your overall health, your weight-loss goals, and any additional treatment plans you choose must be considered prior to implementing a weight-loss program.

2. Consider combining a healthy, nutritious diet with natural remedies like black cohosh or soy isoflavones to reduce symptoms of menopause that may hinder your focus on your weight-loss goals.
3. Develop realistic goals – in terms of what and how much you eat as well as with how fast you want to lose the weight.
4. Make sure whatever diet you choose is healthy, nutritious, and balanced. One good place to start is with the federal guidelines on nutrition that can be found at http://www.mypyramid.gov/.
5. Don’t reduce your calorie intake too far. Most medical studies recommend that a woman weighing less than 250 lbs should have a daily intake of about 1200 calories. Otherwise, you take the chance of sending your body into starvation mode. That, in turn, can cause your metabolism to slow down and you end up needing even fewer calories just to maintain your existing weight. It ends up being a vicious circle.
6. Try to develop a complementary exercise program with sessions at least three times a week.

The ideas behind dieting during menopause is basically the same as dieting at any time in your life – moderation and good nutrition. And remember, “Eat less, weight less. Exercise for strength and tone.”

Return to the "Menopause Articles page. "