If you’re a woman over 40 and entering (or already in) menopause, you’ve likely been bombarded with plenty of conflicting advice about weight loss, nutrition, and metabolism.
The truth? Much of what you’ve heard is based on outdated myths that can actually make it harder to reach your health goals.
Let’s break down three of the most common diet myths for women in menopause and uncover the facts that will actually support your success.
Myth #1: You Need to Eat Less (and Less) to Lose Weight
One of the biggest misconceptions (and one that we've been told for years...) is that the only way to lose weight is to keep cutting calories. While it's true that a calorie deficit is part of the weight loss formula, going too low can actually backfire, especially in menopause when hormonal shifts impact metabolism and muscle mass.
The Truth: After ten years of coaching I can tell you I find most women are not eating enough, versus eating too much. Eating too little can slow your metabolism, increase cravings, and cause muscle loss, making it even harder to lose weight long-term. Instead of drastically cutting calories, focus on eating enough nutrient-dense foods, prioritizing protein and fiber, and fueling your body properly to support a healthy metabolism.
Myth #2: Carbs Are the Enemy
Many women in midlife believe that eliminating Carbs is the key to losing weight, especially with all the buzz around keto and low-carb diets. While refined Carbs (like white bread and pastas, and highly processed foods like cookies and crackers) aren’t great for your overall health, avoiding all Carbs completely can actually do more harm than good.
The Truth: Carbohydrates are one of the three essential macronutrients your body needs to not only survive, but thrive. Carbs are your body's preferred energy source, it's simply a matter of relying on the right kinds -- like whole grains, fruits, and vegetables -- which will help regulate blood sugar, support gut health, and provide dietary fiber to keep you feeling fuller longer. Instead of cutting Carbs completely, aim for a balanced intake of high-fiber, complex Carbs to maintain energy and healthy hormone balance.
Myth #3: Your Metabolism Tanks After 40
Many women believe that menopause means inevitable, uncontrollable weight gain due to a slowing and sluggish metabolism. While hormonal changes do play a role, they aren’t the sole reason for weight gain in midlife.
The Truth: Your metabolism doesn’t just slow down overnight. Factors like muscle loss, decreased activity levels, and poor sleep contribute more to metabolic health than menopause itself. Focusing on strength training, adequate protein intake, and quality sleep are key to keeping your metabolism healthy and strong, helping your body feel and function its best.
The Bottom Line
If you’ve been struggling with weight loss in menopause, chances are it’s not your fault, it’s the outdated diet advice you’ve been given. By focusing on nourishing your body with the right foods, relying on physical activity that supports this stage of life, and practicing simple and sustainable habits you can consistently keep over time, you can empower a healthy metabolism so you can live energized, healthy and fit at any age.
Feeling confused and overwhelmed by food and fitness in midlife? Let’s simplify it together! Book your free Fat Loss in Midlife Call and get clear, sustainable strategies to feel your best. Click below to schedule your session! ⬇️
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