Losing weight by eating better during menopause can seem impossible when you’re over 50 because what you try is often met with unexpected pitfalls.
You already know that making healthy changes can help you release those extra pounds and feel better in your body, and that’s a given.
But, what you don’t expect, however, is that changing your diet can also have some unexpected side effects. And make you feel worse off than before?
Say what?
You’re not alone!
Here are five reasons why you may feel worse after eating better during menopause.
You're experiencing detox symptoms from eating better.
When you change how you eat, your body has to get used to it, which can cause headaches, fatigue, and irritability.
These are “detox” symptoms, and they happen because your body is adapting to your new and improved way of eating during menopause.
The good news is these symptoms won’t last long.
They are usually temporary and disappear as your body changes and gets used to the new foods.
Eating more fiber than you're used to.
If you’ve been eating foods that are low in fiber and suddenly start loading up on fiber, it can take your digestive system a while to adjust.
Fiber is excellent for your gut and helps you feel full and satisfied after meals. However, too much fiber too quickly can cause bloating, gas, and constipation.
So, it’s best to slowly increase your fiber intake over time instead of making drastic changes at once.
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You're in the dehydration zone.
You might feel worse if you’re not getting enough fluids after changing your eating patterns.
Drinking enough water throughout the day improves your overall health and well-being, and water flushes out toxins and waste products from your body.
You should drink at least 8-cups of water daily, or more if you’re exercising or living in a hot climate.
Lack of planning to eat better during menopause.
Sticking to a healthy diet is downright hard when you don’t plan or prepare your meals in advance.
Lack of planning makes it harder to eat enough food or eat a balanced meal.
If you’re reaching for unhealthy snacks or skipping meals because you’re too busy, try meal prepping on the weekends or packing healthy snacks to take with you on the go.
You could have a hormone imbalance or underlying health issue.
If you’ve changed your diet and are still feeling worse, an underlying issue may be causing your symptoms.
Hormonal imbalances, thyroid issues, and food allergies/intolerances are just a few conditions that affect how you feel after eating.
Tracking what you eat and your feelings after eating will help you identify a potential issue.
So, when you’re experiencing any of these symptoms after changing your diet to eat better during menopause, don’t worry!
It’s normal to feel off initially.
Remember to be extremely patient, and let your body have time to adjust and get used to the new way of eating.
And if the symptoms persist, don’t hesitate to reach out to your healthcare provider.
Now that we’ve covered why you may feel worse after eating better during menopause, let’s talk about how to make healthier choices in a way that is feasible and manageable.
Here are a few suggestions for making healthier choices during menopause.
Tips for eating better during menopause:
- First and foremost, focus on whole, nutrient-dense foods. These foods are minimally processed and contain a wide range of vitamins, minerals, and antioxidants. Examples include fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Next, pay attention to portion sizes. It's easy to overeat, even when you're eating healthy foods. Use measuring cups, food scales, or the palm of your hand to estimate portion sizes.
- Another helpful tip is to eat mindfully, which means you should pay attention to your body's hunger and fullness cues. And be present in the moment while you eat. Avoid distractions like TV or your phone, and take your time to savor each bite.
- Finally, make sure to include regular physical activity in your routine. Exercise helps with weight loss and other health benefits, including improved mood, better sleep, and reduced risk of heart disease and diabetes.
Try incorporating these small changes into your daily routine.
Avoid drastic changes overnight, as this can lead to burnout and frustration.
Instead, focus on the small, manageable changes you can sustain over the long term.
- For example, add one "extra" serving of vegetables to one of your meals or take a 10-minute walk after dinner each night.
- As you get more comfortable with workouts, you can gradually do more by increasing the intensity and duration of your workout.
- Remember that consistency and sustainability are keys to successful weight loss during menopause.
Now, let’s wrap up with a story.
It’s a good one!
Meet Toyah, a 56-year-old woman who was struggling with menopausal weight gain.
She had also tried various diets and exercise routines over the years, but nothing seemed to work.
One day, she decided to try a whole food, plant-based diet and incorporate regular exercise into her routine.
At first, Toyah experienced some detox symptoms and found it challenging to stick to her new diet.
But she didn’t give up!
And slowly but surely, she felt better and she had more energy. Her mood improved, and she started to lose weight during menopause.
After a few months, she lost 18 pounds and felt even better. She continued to make healthy choices and found that they became easier and more natural over time.
She even started to enjoy exercise and looks forward to her daily walks and stretch classes.
Now Toyah feels like her new way of eating is part of her everyday lifestyle.
The key takeaway here is that healthy changes during menopause will take time and patience, but they are worth it.
If Toyah did it, so can you!
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Remember to celebrate and praise the small victories along your journey. And most importantly, be kind to yourself.
With determination and a little perseverance, you can eat better, get to your goal weight and feel your best during menopause and beyond.
Ready to get results like Toyah?
Start with my Fit and Vibrant Blueprint Assessment. It will help you take the guesswork out of where to get started with eating better during menopause
You’ll quickly identify the areas holding you back from seeing actual results with your weight loss and fitness goals.
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Coach Deatra Davis
Deatra Davis (Dee Davis) is a healthy body coach, trainer and functional hormone educator who helps women over 50 transform their bodies through evidence-based techniques and behavior change. Her signature approach emphasizes a well-researched blend of balanced nutrition, movement, sleep, stress management and mindset change. Dee also shares with her clients her personal experience of recovering from Stage 3 Sarcoidosis and losing more than 20 pounds through menopause. She empowers women to powerfully take control of their health, so they can live a fit and vibrant lifestyle with strength and longevity, inner peace, joy and happiness.
