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Weight Loss and Menopause Part 1: Eating and Drinking - 5 Helpful Tips

By Edited Jan 12, 2015 9 32

To Win the War You Must Join the Battle

Weight Loss and Menopause Part 1
Credit: Morgue File

For some women, losing weight is a constant battle. During menopause, many women find that the battle becomes a war!

A study from Pennington Biomedical Research Center in Baton Rouge found that women had a lower metabolism after menopause. Post-menopausal women burned 100 to 150 fewer calories a day just resting and doing everyday activities. The lower metabolism could be tied to lower estrogen levels, and it appears the lower estrogen levels may increase appetite, causing cravings for carbohydrates and fats.

Another study found menopausal women gained an average of 12-15 pounds, while dropping 5% of their metabolic rate (the rate at which a person burns calories) each decade. In addition, the study found after menopause; women tend to gain weight until their mid-60s.

So, what can you do to try and win the battle of the bulge? In part 1 of this 3 part series, you will find five helpful tips to aid in winning this weighty ‘war.’ Remember; always check with your doctor or a qualified health care provider before making any changes to your diet.

Weight Loss and Menopause Part 1: Eating and Drinking - 5 Helpful Tips

Groovie Granny

1. Add Healthy Foods to Your Daily Meals

Instead of going on a "diet" and immediately attempting to deprive yourself of the foods you enjoy, try incorporating healthier foods into your current meals. The goal is to gradually replace a majority of the high fat/calorie foods with healthy/nutritious foods.

Begin by eating healthy foods in addition to the food you are currently consuming. Try eating the healthier foods prior to your regular meals. For instance, try eating a cup of fresh fruit before you eat your breakfast. Eat vegetables, fruit or a green salad 30 minutes prior to your lunch or dinner. By eating the healthier choices first, you should consume less of the unhealthy foods in your diet.

After a week or two, begin to reduce the amount of unhealthy food you consume and replace it with nutritious foods. The goal is to change the way you eat gradually so that you don't go back to your old way of eating.

You can find information on food choices based on the Dietary Guidelines for Americans at www.MyPyramid.gov.

2. Eat Breakfast Every Day

Credit: DebW07 - All Rights Reserved

Break the fast! Breakfast is an important meal and one of the best ways to increase your metabolism. After a night's "fast," breakfast meets the need for energy to boost the metabolic system. When you skip breakfast, your body turns to its muscle mass for energy. Later, when you begin to eat, your appetite is on high because you've allowed your blood sugar level to drop so low prompting you to overeat.

Try starting with a cup of fruit then eat something healthy and substantial.

3. Eat Small Portions Every 3-4 Hours

Measuring Cups
Credit: DebW07 - All Rights Reserved

Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight. Eating several mini-meals prevents blood sugar levels from dropping and keeps your metabolic rate high.

Your body requires a steady supply of glucose in the bloodstream throughout the day for mental and physical energy. Your blood sugar will normally fall every 3-4 hours and, as it begins to fall, so will your energy along with your mood. Eating complex carbohydrates such as fruits, vegetables, beans and whole grains will release glucose into the bloodstream at a nice steady rate.


Menopause Exercises for the Core

4. Limit the Amount of Sugar and Salt You Consume

Credit: Pixabay.com by Onefox

Refined sugar causes a spike in blood sugar, followed by a quick fall. Within a few hours there is a dip in the blood sugar which results in fatigue, leading a person to reach for more sugary snacks.

Excessive salt causes temporary build-up of body fluids in your system. It makes it harder for your heart to pump blood through the cardiovascular system, and the result may be high blood pressure.

5. Liquids

Credit: DebW07 - All Righs Reserved

Drink plenty of fresh water every day, not only is it important for good health, but it's important for life! The body uses water to flush out waste products, and it is essential for proper bowel function.

Try starting your day with a cup of warm water and some freshly squeezed lemon juice; this aids to expel matter from the prior day. In addition, try drinking a glass of water after each meal and snack.

Try and replace coffee, caffeinated teas, alcohol, sodas and high-calorie juice drinks with water or freshly squeezed juices.

Menopause Weight Loss Tips

From YouTube

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Weight Loss and Menopause Part 2: Exercise!

Weight Loss and Menopause Part 3: Motivation

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May 11, 2010 12:45am
Good helpful information. We should all contact our doctors and inform them of any medications and different things we do that can affect our health. Thanks for sharing. Thumbs up
May 12, 2010 5:16pm
Thank you eileen; I appreciate the comments and thumbs up!
May 11, 2010 11:14am
Great article, honey. I've just started into this part of my life, so all this information is going to come in handy. Thanks
May 12, 2010 5:17pm
Hey crsenter; You are great! Thanks for the encouraging words.
May 28, 2010 10:57pm
Thank you for sharing. I'm glad I'm not a woman. Woohoo!
May 29, 2010 12:08pm
Hi freedomw, lol! Being a woman is wonderful, we just have to take good care of ourselves as we get older. I appreciate your comment!
May 29, 2010 12:14pm
Good information for anyone even if they aren't going through menopause there are millions of overweight people who need to lose weight men included.
May 29, 2010 12:55pm
Hi Sonni57; You are so right (about the millions...)! Take care and thank you for the comment!
May 29, 2010 8:04pm
Congratulations on your first article. You've done a commendable job.
May 29, 2010 11:08pm
Carrie; Thank you! I am so grateful for your kind comments!
Sep 21, 2010 11:19am
Great feature and really hope it will boost your traffic, views and clicks. I'll retweet it for more traffic, hopefully:)
Sep 21, 2010 4:04pm
Thank you so much vetochemicals, I truly appreciate your retweet!
Sep 21, 2010 11:53am
Great article. It's not easy being a woman, we have to care of ourselves, after all no one else can do it us. Looking forward to part 2.
Sep 21, 2010 4:05pm
Thanks Lynsuz, parts 2 & 3 are up and running! :0)
Sep 21, 2010 1:04pm
All women have to prepare for this stage... and you have shared some valuable information here. Thanks.
Sep 21, 2010 4:06pm
Hi Athena, thank you so much for taking the time to leave this nice comment!
Sep 21, 2010 2:05pm
Fascinating article with a lot of useful and greatly appreciated information.
Sep 21, 2010 4:07pm
Hi 'D-D' Always happy to hear from you! Thank you so much!! :0)
Sep 21, 2010 6:15pm
great article. It's always a struggle losing weight, espeically at this time of a woman's life. Good suggestions and well wrtitten.
Sep 22, 2010 12:06am
Thank you so much weianow!
Sep 22, 2010 12:35am
Very good article with lots of great information. Menopause is hard enough by itself without the weight gain problem. Thanks for sharing.
Sep 22, 2010 6:37pm
Hey southerngirl09; Thanks for the comment, I really appreciate it! :o)
Sep 23, 2010 9:33am
Congrats are being on page one of IB! Changing your eating habits is hard, but buying clothes in a larger size is even harder!
Sep 23, 2010 10:52pm
Hi 'MMM' You are so right about changing our eating habits vs. buying larger clothes! Thanks so much!
Dec 16, 2010 2:45pm
All excellent advice. Congratulations on page one!
Dec 29, 2010 2:22pm
Thank you so much Divaonline!
Oct 26, 2011 7:08pm
Thanks for this information. I am trying to eat more healthy right now.
Jan 27, 2012 3:03am
Not eating breakfast is one of my biggest problems. I know changing that one habit would make a difference not only in my metabolism, but keeping blood sugar levels more even. Good advice here.
Jan 27, 2012 6:53pm
Thanks LL! Yes, eating breakfast is a biggie. Good luck with that and thanks for the comment!
Jan 31, 2012 1:22pm
It makes sense that nutrition is very important.
Jan 31, 2012 2:49pm
Hello anointedtoday (what a great name by-the-way); thanks so much for the comment!
Jan 6, 2015 4:44pm
Water and portion control are so easy to overlook. Thank you for putting together helpful tips. I need to exercise more - been neglecting the gym and huddling by the fireplace these days.
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