A nutrient-dense, balanced diet that is not calorically dense will help manage weight by stabilizing blood sugar, promoting lean muscle mass, reducing inflammation and decreasing the risk of long-term health issues during the post-menopausal life stage.
There are a multitude of dietary preferences — vegetarian, pescatarian, ketogenic, etc. — studies show that there is not one specific diet for achieving a healthy weight in post-menopausal women. There are, however, certain key guidelines to follow that work together to enable weight loss and maintenance. A nutrient-dense, balanced diet that is not calorically dense will help manage weight by stabilizing blood sugar, promoting lean muscle mass, reducing inflammation and decreasing the risk of long-term health issues during the post-menopausal life stage.
If you want to reach your weight loss goal, it is imperative that you remove what is working against your body. Our bodies are built to heal and be healthy, but our modern food culture is fighting against this natural system. Compared to 100 years ago, we eat about 20 percent more calories now, including between 700 and 3000 percent more fructose. Our cells are not built to process all this extra energy that includes damaging by- products from sugar, unhealthy oils and unnatural ingredients. Items to eliminate, or seriously reduce, include ultra-processed foods, unhealthy oils, and added sugars.
The prevalence of ultra-processed foods (UPFs) in our modern food environment has been linked with the rapid rise in obesity.3 Common characteristics of UPFs include ingredients such as refined oils, sugars, emulsifiers, and preservatives, as well as additives such as artificial colors, flavors and sweeteners. In addition, food companies create foods with hyper palatability where the foods contain higher amounts of sugar, sodium, and fat in the ideal combination to stimulate the brain’s reward systems to increase consumption and enhance the addictive nature of them.4 Red flags for UPFs include a food label with more than five ingredients and product ingredients that are unrecognizable to you. Chances are the ingredients are unrecognizable to your body as well. As often as possible, feed your body with the whole-foods fuel on which it can thrive.
Removing or reducing what is working against the body is a good starting point, but equally important is giving the body the fuel it needs to thrive. Dr. Casey Means in the book Good Energy, describes food as a message from the outside world that can directly activate or inhibit the pathways deep inside the body, with food acting as signaling molecules that direct key functions 2 in the cells and the overall body. When you eat, think about what messages you are sending to your body. A diet that includes adequate protein, ample fiber, plenty of fluids, is nutrient dense and of high quality will guide the body to a healthy weight.
The consumption of adequate protein is essential for weight loss because it aids in the building and maintenance of lean muscle mass, increases the satiety of meals, helps to balance insulin levels, and increases the process of thermogenesis (burning calories). Lean muscle mass plays a key role in protecting bone strength and also acts as a glucose-absorbing basin by storing glucose as glycogen, thereby increasing insulin sensitivity and benefiting overall health as well as weight loss.2 Women in mid-life experience a change in body composition, that may be primarily driven by the hormonal shifts brought on by menopause, whereby post-menopausal women tend to have 11 significantly lower muscle mass than pre-menopausal women. A moderate increase in dietary protein has demonstrated positive impacts on body composition for middle-aged women. The recommended amount of protein is at least 30% of total daily caloric intake, or at least 1.2 g/kg of body weight. For example, a woman who weighs 140 pounds would aim for 76 grams of protein a day or at least 25 grams of protein with each meal. Other sources recommend a slightly higher amount of 30 grams per meal. Prioritizing protein will provide numerous benefits, including supporting cardiovascular health, improving insulin sensitivity, enhancing bone strength and increasing fat loss coupled with weight loss.
Fiber is a weight loss friend because fiber-rich foods are filling, low in calories, and they slow digestion to increase feelings of satiety. Included in the fiber category are nutrient-dense vegetables and fruits, providing rich antioxidants and essential vitamins and minerals. The USDA’s Dietary Guidelines for Americans state that over 90 percent of women do not meet the recommended daily intake of fiber.2 Increase healthy fiber by adding multiple colors of vegetables to every meal, including the morning smoothie.
There are a myriad of ways to prepare vegetables which all draw out different nutrients; try eating vegetables raw, steamed, roasted and sautéed to get the most out of your greens. In most cases, there is no limit to the amount of vegetables that are healthy to consume. Fruit, eaten in moderation due to its natural sugars, adds essential antioxidants to the diet, as well as increased satiation with its sweetness. Legumes, nuts, seeds and whole grains also provide ample fiber and are part of a balanced diet, but daily calorie targets should be considered when deciding how much to include. The recommended amount of daily fiber to be consumed ranges from 30-50 grams per day.2,13
Water makes up about 60 percent of our body and 90 percent of our blood, which demonstrates how essential it is for our health. It is also important for supporting weight loss. Dr. Richard Johnson in Nature Wants Us to Be Fat, states that even “mild dehydration stimulates the development of obesity”. This is because fat tissue is a way for the human body to store more water so that it can be released in times of scarcity. Dr. Johnson also states that “people with obesity are ten times more likely to be dehydrated than their leaner counterparts.”14 The American Journal of Clinical Nutrition did a study that showed an increase in water consumption, in addition to a program for weight loss, reduced body weight after 3-12 months compared to the weight loss program without increased water consumption.15 The recommended daily intake of water varies based on several factors including your health, how active you are and where you live, but there are general guidelines. The Mayo Clinic, along with other sources, recommends women consume 2.7 liters or about 90 ounces of fluid per day.13 About 20 percent of fluids come from food, which means drinking about 72 ounces (nine 8 oz cups) a day. I recommend buying a 32-ounce water bottle and refilling it, adding slices of lemon, lime, or cucumber to increase variety. Brewing herbal tea (hot in winter, and cold in summer) is another great way to refuel your body with healthy liquids throughout the day.
As previously mentioned, we eat far more calories now than ever before, and for any weight loss intervention to succeed, a reduction in calorie intake from baseline is often, although not always, necessary. 17, 18,19 ,20
The recommendation across several studies is a daily caloric deficit of 500-750 kcal which translates to a caloric intake of 1200-1500 kcal per day for post-menopausal women, depending on activity level.17, 18,19 ,20 While few people are excited to hear this, much of the excess calories come from highly palatable, low nutrient, low satiety foods. By increasing high-fiber, nutrient-dense, high-satiety foods, it is possible to create a calorie deficit without experiencing excessive hunger.
Any discussion about nutrition in the diet is incomplete without focusing on quality and consistency when it comes to weight loss and general well-being. Quality in a diet considers where and how the food is grown, raised or harvested, and whether it is free from harmful chemicals, pesticides and contaminants. Low quality food is either useless or harmful to the functioning of our bodies. Industrial farming practices, such as monocropping, tilling, pesticides, and factory farming of animals lead to fewer nutrients being present in our food.2 Choose organic whenever possible to minimize the toxic effects of pesticides, such as glyphosate, which opens the tight junctions in the gut lining and leads to leaky gut and inflammation.21 Consume organic, grass-fed animal foods to avoid the antibiotics and hormones that are used in conventionally farmed animals. Pesticides, antibiotics and hormone exposure found in conventional food production can increase body mass index, abdominal fat and insulin resistance. In addition, organic food’s nutrient content and nutritional inflammation. Consume organic, grass-fed animal foods to avoid the antibiotics and hormones that are used in conventionally farmed animals. Pesticides, antibiotics and hormone exposure found in conventional food production can increase body mass index, abdominal fat and insulin resistance.22 In addition, organic food’s nutrient content and nutritional values are generally higher with more minerals, vitamins, and antioxidants, leading to reduced body weight.22 Buying organic is a key addition to any weight loss plan due to its better quality, reduction in toxins and higher level of nutrients.
Consistency is the glue that brings it all together. 23 In my personal journey, I discovered that being in menopause meant that the details matter and the room for error is much smaller. Consistency can mean committing to a 30- or 40-day nutrition plan that is followed as closely as possible. This does not mean perfection, which isn’t possible, but it does mean not taking days off for special events or adding in “cheat days” during this time period. Once the program is complete and the weight goal has been met, it is time to work out a maintenance plan. If the weight goal has not been met, another 30 to 40-day plan may be necessary in the future, after a period of weight maintenance. A skilled nutritionist would be a highly beneficial partner for setting goals, creating meal plans, and for providing guidance and motivation.13,17,20
Research strongly supports adding physical activity to any weight loss plan to improve weight loss and prevent weight regain.11,13,17,19,20,24,25,28 Physical activity contributes to the negative energy balance seen with caloric restriction.25 However, physical activity is known to decline during perimenopause and into the post-menopausal years.13,27 Studies have consistently shown that adipose (fat) tissue becomes metabolically dysfunctional following menopause and is related to other conditions and diseases, such as diabetes, cardiovascular disease and cancer.28 Exercise training during menopause, in combination with a healthy diet, is essential in combatting visceral fat (belly fat and fat surrounding the organs) accumulation and for preserving metabolic health.28 A combination of aerobic exercise, resistance training and balance exercises is the most effective in weight management.17 Brisk walking and aerobics are preventative for hot flashes, andpromote increased feelings of well-being.17,20 Research supports the effectiveness of high intensity interval training (HIIT) with results confirming that HIIT programs significantly decreased body weight, along with abdominal fat and total fat.26,29 Practicing balance exercises, such as yoga, helps to relieve hot flashes and improve the quality of sleep in menopausal women.17 Both aerobics and balance work are important for physical and mental health, while resistance training may be even more critical.
Resistance exercises, such as weight training, are especially beneficial because they improve lean body mass, increasing the basal metabolic rate and energy expenditure.20 This lean muscle mass acts as a storage place for glucose, in the form of glycogen,preventing the glucose from being turned into fat.2 The UC San Diego School of Medicine says that strength training has a multitude of benefits including enhanced bone mineral density. They go on to state that “by strengthening bones and muscles through strength training, your body can build a higher resistance to injuries, aches and pains as well as reduce severity of falls”.30 Strong muscles help strengthen bones because as your muscles grow stronger from exercise, they pull harder on bones. The harder they tug, the more the body strengthens those bones.31 This is especially important in post-menopausal women who lose bone density with the loss of estrogen in this life stage.11 Healthy bones lead to a healthy body and the ability to stay active, which are both key elements to weight loss and weight management. In fact, some women, as they get older, worry that doing exercise puts them at a greater risk for injury. However, exercise is what can help prevent injury.32 Even if you are someone who did not exercise throughout life, you can still derive many benefits from physical activity whenever you start.32 For all ages, resistance training helps delay age-related frailty and muscle weakness.32 All physical activity is beneficial, but special emphasis should be placed on weight bearing exercise during post-menopause.
Studies recommend incorporating 150-175 min of moderate-intensity physical activity per week.13,17,19 Resistance training should be done at least 2 to 3 times per week to experience the benefits of this training. 13 , 17 , 1 9 If you are short on time, or you have trepidation in starting an exercise program, exercise “snacking” is a great way to begin. Exercise snacking means doing exercises in short bursts, such as 10 minutes of squats or 5 minutes of sit-ups. This is a form of snacking that actually helps weight loss! Without a doubt, any physical activity program should be individualized according to each person’s specific needs and goals.17 What I have found personally, and with my clients, is the best exercise for you is the exercise you will actually do. At the same time, it may be necessary to push yourself out of your comfort zone and try some new activities. Working out with friends, going to group classes, or hiring a personal trainer can all help to jump start a new exercise routine.
