Within my nutritional consulting practice, Positive Change Nutrition, I’ve noticed that menopausal women often lose weight at a slower rate than non -menopausal woman. We all know it takes less calories and a commitment to exercise to lose weight. Hormonal fluctuations create havoc within the female body, resulting in increased food cravings, moodiness, irritability and cramping.

         Why Weight Loss is Harder for Women …


 

1. It’s tougher for women to lose than men because of hormonal influences. Women require a minimum of 12% body fat in order for reproductive organs to work; men require 4%. Men produce more testosterone, a hormone that helps to build lean muscle which in turn burns more stored body fat.  This is why it is so important for women to include weight-bearing exercise in their fitness routine.

 

2. In general, women are supposed to be smaller than men. Consequentlywomen burn less energy daily because they do not expend as many calories through metabolism and activity. This is why shorter women tend to be more plump then taller women.

 

3. Menstrual periods make it harder for women to lose weight than men. The hormonal fluctuations during menstruation cause women to crave foods and naturally retain fluid. Each woman has a weight loss cycle that revolves around their periods. Most tend to gain before and have a good loss the week after.  The more aware of your cycles and cravings the more likely you are to avoid temptation. If experiencing hunger, eat more of the foods acceptable on program (fruits, veggies, protein and dairy).


4. The pregnancy challenge. Pregnant women must gain weight to carry a healthy child. The average weight gain during pregnancy is 20+ pounds. After giving birth most women have to shed anywhere between 10 and 50 pounds. With a newborn around, mothers often neglect their health to focus more on the new born. Added stress and hormonal fluctuations can also lead to food cravings.   

 

5. The midlife slowdown.  For most women, menopause is a harder time to lose weight. At this time, women begin to lose muscle mass, which makes it harder to burn stored and indigested fats. Overwhelming emotions and overheated hormonal fluctuations cause most menopausal women to overindulge in comfort foods. This can also pack on the pounds, especially when consumed in the evening.


6. The osteoporosis obstacle. According to recent studies, all women age 50+ have low bone mass or osteoporosis and don’t know it.  Many factors contribute to this such as: women have less bone mass then men, women diet more during adolescence, menopause causes bone loss, and women’s diets often lack the required daily recommended dose of calcium.

How You Can Stay On Track While
Experiencing Hormonal Fluctuations …

 1.  Eat foods only on your meal plan. Try to avoid pre-packaged foods that are high in sodium (canned soups, frozen dinners, starchy snacks). Limit bread consumption to every second day or use pitas and wraps for extra weight loss.

 2. Try to be physically active every day to reduce hormonal symptoms. Activity improves overall health and calms the mind. Going for a walk at the same time each day can be very de-stressing. It’s a healthy habit!

 3. Remember to relax, take at least a ½ hour of *you* time each day. Studies suggest that daily relaxation for a ½ hour improves overall self esteem, body image and ultimately weight loss.  Some relaxation activities include: exercise, reading, writing, meditation, TV, music and crafts.

 4. Avoid all food cravings. The secret is to get your mind off of it.  Try to relax the next time you are experiencing a food craving.  Another tip that works is to take a drink of water or brush your teeth.

Don’t let your hormones control your life. You are stronger than the urges you have for comforting foods. Whenever you feel like sliding from your healthy diet, take a deep breath and try to relax. In retrospect, this is one of the strongest times in your life. Menopause is a necessary change of life all women must face during their lifetime.

When your diet strays away from the healthy choice, begin to write down your daily food intake. Even small little extras, like too much salad dressing or too much pasta, can slow down your weight loss results. Don’t blame your body for carrying around “your” extra weight. Be motivated and committed to your healthy lifestyle to create the ultimate woman within you.