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Best weight loss diets for women in menopause: The best way to lose weight during menopause

Do not over do you exercise, some people tend to hit the gym longer than 2 hours, if you are not an athlete of some sort, just exercise depending on how you want your body to be toned. Understanding hunger signals helps control excess consumption, too.

William Murphy
Wednesday, March 30, 2016
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  • These variables lead to a reduction in muscle mass and an increase in body fat.

  • Aerobic exerciseor cardio, is also great for menopause. Therefore, strategies that promote the loss of abdominal fat are particularly important at this stage of life.

  • Kimberly Holland Updated January 02, If you are not eating as often, insulin remains low for longer and you consume less food overall.

What is a menopause diet?

How much weight can you lose? Menopause is experienced by women at the age of 40 and above, at this stage their reproductive period starts to slow down and eventually end. Guide Here, at Diet Doctor, we often get emails from frustrated or bewildered women, usually over the age of 40, who are doing everything they can to maintain a keto diet, but are still not losing weight.

British Journal of Sports Medicine Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies [systematic review of randomized trials; strong evidence]. Close menopaues dialog window View image. Another way to keep snacking calories in check is to avoid mindlessly nibbling throughout the day or falling into the dreaded afternoon snack trap. Some randomized controlled trials RCTs have shown low-carb diets to be more effective for weight loss than other diets:. Green tea is often touted as a weight loss tool—but it is so much more than that.

Setting realistic expectations Guide How long diets for women it take to lose weight? Diet tips that work. By contributing your product facts helps to better serve our readers and the accuracy of the menopaise. You will be surprised that these drinks actually taste good! Effects of menopause on weight Importance of a calorie deficit Diet plans to try Best exercise for weight loss Lifestyle changes for weight loss Diet tips The bottom line Losing weight during and after menopause may seem impossible. Many women gain weight before, during, and after menopause. You get the sense that although this is a diet book, that the goal is to teach menopausal women how to be healthy under their unique circumstances.

Is it Possible to Lose Weight during Menopause?

And according to the North American Menopause Societythat transition phase can last for four to eight years. And with the adoption of a low-carb diet, as well as a few other lifestyle tweaks, you can still have good health and vitality, reaching the right weight for you, in menopause and beyond. Share on Pinterest People can replace saturated fats with healthful fats, such as avocado. Likewise, a year-old may be able to exercise longer and thus burn more calories than a year-old. My meal plans Premium.

  • Excess weight, especially around your midsection, increases your risk of many issues, including:. A study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.

  • Many of these steps will improve body composition and keep fat gain to a minimum.

  • Understanding hunger signals helps control excess consumption, too.

  • Human Reproduction Variations in reproductive events across life: a pooled analysis of data from women across 10 countries. Share on Pinterest People can replace saturated fats with healthful fats, such as avocado.

  • You can also go for other options like taking a menopause supplement to lose weight.

Genetic factors might also play a role in menopause weight gain. Overall, there has not been a lot of well-conducted, conclusive research into whether alternative medicine is effective in reducing symptoms related to menopause. The information we provide at DietDoctor. Portion sizes in restaurants have increased over the years, and people are eating out more, so it can be difficult to gauge how much food a person actually needs per meal and per day.

This research showed there is a strong link between consumption of these drinks and weight gain. It is defined as a full 12 months without a menstrual period for women over the age of She offers these specific steps that can help women lose weight for good. They cause a lot of water retention and cause weight gain and strain on the joints, so be careful!

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Dairy products contain all the essential vitamins and minerals you need for good bone health 1. Setting realistic expectations Guide How long does it take to lose weight? We explain what to expect during menopause, including when it begins, how long it lasts, and why it occurs. If you want to check the list, feel free to check this out. This article will cover everything you need to know about a following a diet for menopause and offer a sample 7 day plan to follow.

This phenomenon, researchers say, is related to hormonal changes of menopause and not simply age. It is defined as womdn full 12 months without a menstrual period for women over the age of Does your scale seem stuck, yet you think you still have ample weight to lose? Has reading this far made you depressed and discouraged? The bottom line.

One study found that eating broccoli reduced the type of estrogen linked with breast cancer Some randomized controlled trials RCTs have shown low-carb diets for women be more effective for weight loss than other diets:. Diet tips that work. Many studies have shown that low carb diets are excellent for weight loss and are also able to help reduce abdominal fat 1314 Although the Mediterranean diet is best known for improving health and reducing heart disease risk, studies show it may also help you lose weight 18 ,

Soy Proteins

Here are 11 natural lifestyle tips to reduce symptoms of menopause. The food you need to eat. What changes can you make that will help prevent or even reverse any menopausal weight gain?

Why menopause makes weight loss so hard. These changes include increased abdominal obesity, insulin resistance, muscle loss, and difficulty losing weight. Written by Noreen Kassem. The food you need to eat. High protein Premium. While the book professes to help you lose weight, the crux of the book and its best selling point is the extensive information given about staying healthy.

They cause a lot of water retention and cause weight gain and strain on the joints, so be careful! This article contains incorrect information. Meal plans. However, diet results may differ from person to person.

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Request Appointment. This guide tells you what you need to know about menopause, plus how to manage and potentially lose weight during the menopause transition. A study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.

It can be as simple as skipping breakfast. Clinical Endocrinology Obstructive sleep apnoea syndrome impairs insulin sensitivity weeight of anthropometric variables [cohort study; weak evidence]. Each point below links to our more in-depth guides — which include plenty of research citations — that you can explore for further details. Medically reviewed by Kerry Boyle D. Please see our Medical Disclaimer for more information. Kon AA.

ALSO READ: Diet And Exercise For Weight Loss A Review Of Current Issues

Get Started. Whole grains contain lots of fiber and B vitamins. The information we provide at DietDoctor. Low carb diet means cutting out too much carbohydrates in your food. In one study, it reduced the frequency of hot flashes by Symptoms of Postmenopause.

This can make it more challenging to maintain a healthy weight. Weight-loss program Premium. Hormonal changes as we age can lead to extra weight around the middle. You may associate protein with muscle building, but Upton says we need more protein as we get older for other reasons, including staving off hunger.

Menopause Diet Foods to Avoid

Follow today. More Brands. In one study of men and women ages 55 years and older, those who followed a Mediterranean diet had significant reductions in abdominal fat. Eating healthy foods, reducing stress, and exercising….

  • Move more once you hit midlife, say experts.

  • High protein Premium.

  • During perimenopause or the menopausal transitionproduction of the female hormones — estrogen and progesterone — shift, which causes a redistribution of fat to your belly.

  • Vitamin D is also associated with a reduced risk of early menopause.

  • Acupuncture may be your solution. While a low-carb diet can help you keep consumption in check by reducing cravings and increasing satiety between meals, you can still go overboard on keto-approved foods.

To lose weight postmenopause, you'll have to eat even fewer calories because your baseline calorie burn has shifted down. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease 9. In addition, strength training exercises are recommended at least twice a week. Practicing mindfulness while eating can help change eating behaviors and may prevent weight gain. A person may be following an ineffective fad diet, or consuming sugary drinks, or…. About us. Before exploring intermittent fasting as a weight loss strategy, its best to check in with your doctor to avoid risks from under-nourishing yourself and any risks that may be specific to your health conditions.

Getting enough protein at every meal maintains lean muscle mass and helps counteract the muscle loss of aging and the increase of sarcopenic obesity. Although all types of resistance training are beneficial, recent research suggests that performing more repetitions is better, especially for reducing abdominal fat 30 A study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss. Strict diets can be challenging to follow, and people may not always have the time or ability to exercise.

CME course Premium. Read this to learn more about the differences between vegan and vegetarian diets. Menopause-related weight tends to settle around the abdomen. One small study of women found decreased menopause symptoms and improved quality of life after 3 months of flaxseed consumption. Stay healthy and fit with these tips.

How can Menopausal Women Lose Weight?

Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. Alteration in sleep quality and circadian rhythms can affect:. By Lauren Wicks April 08,

While a low-carb diet can help you keep consumption in check by reducing cravings and increasing satiety between meals, you can still go overboard menoapuse keto-approved foods. That said, these eight tips all have scientific evidence behind them and can help improve your health while letting your body find the weight that is right for you during menopause. It can be as simple as skipping breakfast. Eggs are vitamin D-rich and full of iron, both nutrients that women often lack. However, cutting calories too much increases the loss of lean muscle, which accelerates the drop in metabolic rate that occurs with age.

What is menopause? Guide Are you eating a low-carb or keto diet but not seeing the results you expected? Fiber can with problems women on the best weight loss diets for women in menopause regularly weibht. By contributing your product facts helps to better serve our readers and the accuracy of the content. A calorie deficit is needed for weight loss. Because Gillespie explains the changes that happen during menopause including diet, hormone replacement, nutritional supplements and exercise, the reader is given a lesson on all the factors that may be contributing to menopausal weight gain. Cruciferous vegetables such as broccoli, cauliflower and kale may be particularly effective.

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Various leading organisations also support eating a Mediterranean diet to help with osteoporosis, including:. If you are exercising but you are not eating healthy, then you are just wasting your time and money. Read this for a guide to the Mediterranean diet, including a meal plan and sample menu.

Soy proteins also contain essential amino acids, calcium, potassium, vitamins and omega 3 fatty acids. For the veggies, eat green leafy vegetables like spinach and broccoli. Excess androgen levels may occur with certain medical conditions. Paleo diet requires you to eat home grown and organic foods and the ones our ancestors used to hunt like meats and chicken, in this kind of diet you need to avoid processed foods like canned goods, cereals, instant noodles and sadly, candies.

ALSO READ: Us Weekly Celebrity Diets That Make You Lose Weight

By Lauren Wicks April 08, Menopause-related weight dieets to settle around the abdomen. Excess weight also increases your risk of various types of cancer, including breast, colon and endometrial cancers. Many people store fat in the belly, and losing fat from this area can be hard. However, getting enough high-quality sleep is important for achieving and maintaining a moderate weight.

Meal planning and having healthful foods on hand will make a person less likely to choose unhealthful foods in a pinch. PerimenopauseI menopause is due to a complete, or near complete, depletion of ovarian follicles followed by a state of low estrogen and high follicle-stimulating hormone levels. Fighting back with a lean protein like chicken is a healthy way to boost your protein intake without consuming too much saturated fat —which is linked to an increased risk for heart conditions, diabetes, high cholesterol, and obesity when consumed in excess. Although perimenopausal and postmenopausal women have been included in several low carb studies, there have only been a few studies looking at this population exclusively. Medically reviewed by Kerry Boyle D. Getting enough protein at every meal maintains lean muscle mass and helps counteract the muscle loss of aging and the increase of sarcopenic obesity. Unfortunately, weight gain and increased body fat, especially around the abdomen, are very common complaints.

Science-backed benefits of a menopause diet

There have been many successful stories about weight loss during menopause and this is just like losing weight during you young adolescent period but with a twist. All editorial content is written without prejudice or bias, regardless of sponsor or affiliate associations. Fruits, especially berries have antioxidants and prevent cancer. You will be surprised that these drinks actually taste good!

  • The Centers for Disease Control and Prevention CDC recommends that all adults need wommen least minutes of moderate-intensity aerobic activity every week and two or more days a week of muscle-strengthening activities that work all of the major muscle groups, like the legs, hips, back, abdomen, chest, shoulders, and arms. Healthy Low-Carb Recipes.

  • Fruits and vegetables contain lots of the vitamins, minerals, fiber and antioxidants you need to help improve your health.

  • If you feel lost, if you experience discomfort, or if the instructor isn't helping you, it may be best to get more formal guidance from a trainer as you start an exercise routine.

  • Lean muscle mass normally declines with hormonal changes and age 2728 ,

  • Your metabolism has slowed down by the time you hit menopause — with some research suggesting it burns a couple hundred calories fewer a day. Eggs are vitamin D-rich and full of iron, both nutrients that women often lack.

Some women have such severe symptoms during menopause that taking hormone replacement therapy loss diets for them sleep, deal with hot flashes, and better manage the weight and menolause composition changes. Research in animals links sleep deprivation with weight gain. If you find it hard to reduce your sugar or alcohol intake, or if you're overeating, it may be a sign of some unprocessed emotional energy or mind-body imbalance like depression or anxiety that could be driving the behavior. Little ways to build more activity into the day include:. Cognitive behavioral therapy CBTa form of psychotherapy shown to help with insomnia, may benefit women experiencing symptoms of low estrogen. These effects may, in turn, increase the risk of weight gain.

Each point below links to our more in-depth guides — which include plenty of research citations — that you can explore for further details. Adopting a healthy lifestyle that can be maintained womeb term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age. Your use of this website indicates your agreement to this websites published terms of use and all site policies. Some randomized controlled trials RCTs have shown low-carb diets to be more effective for weight loss than other diets:. Certain lifestyle changes, such as getting more high-quality sleep, can help make it easier to manage your menopause symptoms. Menopause is always accompanied by weight gain due to hormonal changes.

Menopause Diet Foods to Choose

How to ease back-to-school anxiety and s A study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, best weight loss diets for women in menopause result in weight loss. This study, published in the June issue of Annals of Internal Medicinefound that people age 50 and older with central obesity weight disproportionally packed in their midsection who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. Even simple bodyweight exercises like squats and knee-pushups help maintain and build more muscle.

  • Dairy products are a great menopause diet food as they are rich in calcium, vitamin D, and protein and can help improve sleep quality. Read this for a guide to the Mediterranean diet, including a meal plan and sample menu.

  • Paleo diet requires you to eat home grown and organic foods and the ones our ancestors used to hunt like meats and chicken, in this kind of diet you need to avoid processed foods like canned goods, cereals, instant noodles and sadly, candies. Menopause Belly: Reasons for Belly Bulge.

  • Therefore, strategies that promote the loss of abdominal fat are particularly important at this stage of life. It is defined as a full 12 months without a menstrual period for women over the age of

  • If you are looking for an exercise, try this high intensity interval training also known as HIIT. When metabolism slows during menopause, even consuming slightly more than you need can add to weight struggles.

These fatty acids may be useful for menopausal women to help manage symptoms. What Foods are Good for Menopause? The worst case scenario is when it leads to obesitybut you should not wait for that to happen, it may sound impossible at first but you can totally lose weight during menopause. However, other studies are not as conclusive about whether increase your omega-3 intake can improve symptoms like hot flashes and severe night sweats 9 ,

While you cannot prevent menopause, day diet can prevent some of its negative health impacts through diet and lifestyle changes. Fruits, especially berries have antioxidants and prevent cancer. Does your scale seem stuck, yet you think you still have ample weight to lose? Your use of this website indicates your agreement to this websites published terms of use and all site policies. For example, postmenopausal women who ate 30g of flaxseed per day reduced their risk of cardiovascular disease as seen by lowered LDL cholesterol levels 8. The foods you need to avoid: 1.

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Guide Are you eating a low-carb or keto diet but not seeing the results you expected? Reduced estrogen levels caused by the menopause has been correlated to reduced bone density and muscle mass A systematic review and meta-analysis [strong evidence].

  • Menopause Belly: Reasons for Belly Bulge.

  • It may still be worth testing increasing your omega-3 intake to see whether it helps menopausal symptoms.

  • Reviewed: July 13, This is largely mediated by hormones and other biological factors.

  • Whole grains contain lots of fiber and B vitamins. While you cannot prevent menopause, you can prevent some of its negative health impacts through diet and lifestyle changes.

  • This article changed my life!

It may be a bit slower, but it happens. Getting enough protein at every meal maintains best weight loss diets for women in menopause muscle mass and helps counteract the muscle loss of aging and the increase of sarcopenic obesity. Hormone replacement therapy can make a major difference in counteracting menopause symptoms by replacing diminished hormones naturally. Some research suggests that HT may actually help women prevent menopausal weight gain. Search for a topic or drug. Cognitive behavioral therapy CBTa form of psychotherapy shown to help with insomnia, may benefit women experiencing symptoms of low estrogen.

Studies have shown that it ln reduce abdominal fat while preserving muscle during weight loss 3233 Personalized meal plans Premium. Guide Here, at Diet Doctor, we often get emails from frustrated or bewildered women, usually over the age of 40, who are doing everything they can to maintain a keto diet, but are still not losing weight. My meal plans Premium. However, a more flexible vegetarian approach that includes dairy and eggs has also been shown to work well in older women

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Many people store fat in the belly, and losing fat from this area can be hard. This is based lose clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. Nutrients Protein consumption and the elderly: What is the optimal level of intake? Resistance training with weights or bands can be extremely effective at preserving or even increasing lean muscle mass.

Although the Mediterranean diet is best known for improving health and reducing heart disease risk, studies show it may also help you lose wsight 18 What Foods are Good for Menopause? Metabolism Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes [overview article; ungraded]. Disclaimer : The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions.

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As a result, losing weight may become easier. A study besh in in the Journal of Perinatal Education reports that these proteins contain phytoestrogens and isoflavones, which help to balance high levels of androgen hormones. Eat a low-carb diet The carbohydrates you eat digest to glucose, which raises insulin. Iron-rich foods. That said, these eight tips all have scientific evidence behind them and can help improve your health while letting your body find the weight that is right for you during menopause.

These foods menopause make your menopause period easier and can help you trim down your fats. With the proper womeen and exercise anyone can achieve a healthy body and lifestyle; you can also prevent future illness from your body if you have learned how to take care of it as soon as possible. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. A systematic review and meta-analysis [strong evidence]. In one such study, postmenopausal women on a low carb diet lost Adopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age. However, there are several steps you can take to make weight loss easier during this time.

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US News ranked it as the number 1 diet. Dairy products contain all the essential vitamins and minerals you need for good bone health 1. However, some gain much more than this. Vegan diet has been very popular these past few years because it has helped people on weight loss, improved heart health and controlled blood sugar.

Some research suggests that HT may actually help women prevent menopausal weight gain. Related: Foods to Help Manage Menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease 9. See also 3 diet changes women over 50 should make right now Asthma and menstruation Belly fat in women Breast-feeding nutrition: Tips for moms Ovulation Caffeine and menopause symptoms Diabetes and menopause Fitness tips for menopause Headaches and hormones Menopause hormone therapy: Follow-up appointments? Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain. The menopause diet is meant to help you make small changes to your routine that will stick in the long run.

  • As a result, losing weight may become easier.

  • This article contains incorrect information.

  • Accessed May 21,

  • If you are exercising but you are not eating healthy, then you are just wasting your time and money.

Moreover, insufficient calorie intake and decreased muscle mass may lead to bone loss. Menopause, the probiotics in yogurt provide a nice gut health boost for better digestion, immunity, and skin. The healthiest fats are the ones that derive from vegetable sources like olives and nuts, but keep in mind that healthy fats — like those found in avocados — have the same number of calories as the fat found in an ice cream sundae. However, she adds, that calorie-cutting likely isn't enough to help you see the results you want. The higher levels of insulin can lead to greater fat retention. More muscle not only makes you stronger and strengthens your bones, tooit can help you maintain resting energy expenditure, improve blood sugar, and reduce insulin resistance.

Research has shown either a small effect or no effect of hormone therapy on the loss of fat and preservation of muscle. Aerobic exerciseor cardio, is also great for menopause. Medically reviewed by Debra Sullivan, Ph. Matchaa high-quality, finely ground green tea powder, is also a great option. Your Guide to Menopause. Looking for a prescription? Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

Exercise More Often, More Intensely to Counter Mid-Life Weight Gain

You can learn more about our panel here [weak evidence]. Share on Pinterest Avoiding distractions, such as watching the TV, can help prevent overeating. In menopause, specifically, it may increase due to declining estrogen, increased abdominal fat, aging, and of course genetic factors.

Unfortunately, weight gain and increased body fat, especially around the abdomen, are very common complaints. It is defined as a full 12 months without a menstrual period for women over the age of Find tips for losing belly fat here. This study, published in the June issue of Annals of Internal Medicinefound that people age 50 and older with central obesity weight disproportionally packed in their midsection who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time.

Tips for sleeping better. Not only will that increase calorie burn, it can also help prevent other health problems. Ward also stressed the qeight of physical activity for weight loss and other problems that can arise as you enter menopause. SingleCare savings are now available at Tops Markets! More muscle not only makes you stronger and strengthens your bones, tooit can help you maintain resting energy expenditure, improve blood sugar, and reduce insulin resistance. Weight-loss program Premium.

The math brain: Scientists find two predictive neurotransmitters. Soy ,oss a phytoestrogen—plant-based compounds acting as weak estrogens in the body—which are linked to reduced menopause symptoms and healthier bones. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on. The higher levels of insulin can lead to greater fat retention. The best diet for hemochromatosis Jun. You don't have to get that all in one session each day, she adds.

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Metabolism Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes [overview article; ungraded]. Around this time, it may be very hard to lose weight. The food you need to eat 1. Related Articles.

Advertising revenue menopausse our not-for-profit mission. A review of several studies found that acupuncture may increase estrogen levels, which can help reduce symptoms and promote better sleep 40 Menopause Belly: Reasons for Belly Bulge. Preference for sons could lead to 4. Guide Are you eating a low-carb or keto diet but not seeing the results you expected?

About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, weigjt drinks, flavored waters, and sweetened coffee and tea. In this article, learn how to lose weight safely…. Daytime stress and life-stress can raise cortisol, possibly making it harder to drop those excess pounds. In general, a plant-based diet is healthier than other options.

The diet specifically for women experiencing menopause

It may be a bit slower, but it happens. This will keep you from eating late, menopsuse can keep you from getting restful slumber and cause you to pack on the pounds. While these therapies may not lead to significant weight loss, they may help relieve some symptoms and reduce stress.

Our guide can help you better understand these symptoms and get weivht. Estrogen levels begin to decline during this time, often causing unwanted weight gain, higher cholesterol levels, and an increased risk for several chronic diseases. Effects of menopause on weight Importance of a calorie deficit Diet plans to try Best exercise for weight loss Lifestyle changes for weight loss Diet tips The bottom line Losing weight during and after menopause may seem impossible. So, someone who hasn't exercised in years may need very little exercise for it to become intense.

  • While it might not seem like a lot, these five pounds may be compounded by a future weight gain or previous weight gain you've been trying to lose.

  • It can improve mood, promote a healthy weight, and protect your muscles and bones Mrnopause the proper diet and exercise anyone can achieve a healthy body and lifestyle; you can also prevent future illness from your body if you have learned how to take care of it as soon as possible.

  • Low-quality sleep can lead to weight gain. Similarly, she says, an exercise class may be a bit too daunting after a night of not sleeping well.

  • Our guides will tell you how. Best types of exercise for weight loss.

  • The higher levels of insulin can lead to greater fat retention.

  • Diet tips that work.

Oatmeal is lose healthy carb that can help keep energy levels steady during menopause. Medically Reviewed. For an optimal experience visit our site on another browser. The research resulted in an eating plan that works well both before and after menopause. Top Reads in Wellness. Cruciferous veggie consumption is linked to longevity and is a great way to pack in several hard-to-obtain nutrients like calcium, magnesium, potassium, B vitamins, and fiber.

Feelings of depression and thoughts of dying are common during perimenopause. Many studies have shown that low carb diets are excellent for weight loss and are also able to help reduce abdominal fat 1314 Olss, studies suggest that eating certain foods like oatmeal and leafy greens may help relieve or prevent symptoms of menopause. Doctors associate excess weight during middle age with heart disease and type 2 diabetes. Related Coverage. Although the Mediterranean diet is best known for improving health and reducing heart disease risk, studies show it may also help you lose weight 18 Menopause weight gain: Stop the middle age spread Most women gain weight as they age, but excess pounds aren't inevitable.

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