Weight gain after menopause is due to a decrease in hormones and age, says the American Dietetic Association. Women that gain weight after menopause have an increased risk for diabetes and heart disease. To lose weight after menopause, women need to decrease their caloric intake by 200 calories, limit their intake of processed foods and eat more nutrient-dense high fiber foods. Be sure to consult with your physician before starting any diet program.
The Mayo Clinic Diet
The Mayo Clinic diet is not a diet, according to the website, but a lifestyle. It works by slowly changing your unhealthy habits into healthy ones. The diet is divided into two phases. The motivational first phase lasts for two weeks and is designed to jumpstart your weight loss helping you to lose 6 to 10 lbs. The second phase works on changing your habits and improving your lifestyle as you continue to lose about 1 lb. a week. The diet uses the Mayo Clinic food pyramid as a guide. The food pyramid focuses on low-calorie, high-fiber fruits, vegetables and whole-grains to help you control your calorie intake to lose weight. The Mayo Clinic diet also emphasizes the importance of physical activity and offers tips on how to be more active in your everyday life.
USDA MyPyramid Plan
The U.S. Department of Health's MyPyramid Plan is a high-fiber, low-fat meal plan designed to improve your health and help you get to a better weight. Based on your weight, height, age, sex and activity level, the MyPyramid Plan offers a personalized diet including calorie needs and serving recommendations from each food group. It emphasizes fruits, vegetables, whole grains, lean proteins and low-fat and fat-free dairy products. Menopausal women need good sources of calcium in their diets---such as dairy foods---to help prevent osteoporosis. The plan includes information on serving sizes, healthiest food choices and tips on preparation. You can also use the online MyPyramid Food Tracker to document and analyze your intake. A food diary is a good tool to use to help with weight loss. In addition to diet, the MyPyrammid Plan also offers information and suggestions on how to be more active.
Calories Count
Calories Count is an online weight management program designed to help you lose weight by decreasing your caloric intake. Calories Count allows you to eat the foods you enjoy but teaches you how to control portion sizes and caloric intake. The diet assessment tool determines the number of calories you need to eat each day to lose weight; you then use the food calculator and online food diary to help you keep track of your intake. The website also offers preplanned calorie-controlled meals with shopping lists and recipes. It also offers information on nutrition and exercise for weight loss.
