Why Dieting Backfires for Postmenopausal Women

Diet Myths

Let’s have a real conversation. Not about magic weight loss shakes, not about “just eat less, move more,” but about what’s actually happening inside our bodies—especially during and after menopause.

Because if you’ve ever thought, “I’m eating next to nothing—why aren’t I losing weight?”—you’re not imagining it. Science has something to say about that. And it might just shift the way you think about restrictive dieting.

The Study That Pulls Back the Curtain

A fascinating study by Bathalon, Hays, and colleagues (2001) published in the European Journal of Clinical Nutrition looked at how eating patterns affect energy use in postmenopausal women.

Here’s what they found:

• Women who restricted their eating (even just mentally, not always physically) burned less energy throughout the day.
• They also moved less—not because they were told to, but because their bodies naturally slowed down. Fewer steps, less fidgeting, less spontaneous movement.

The researchers concluded that extreme calorie restriction could lead to a reduction in spontaneous physical activity, which in turn decreases daily energy burn—making weight loss harder, not easier.

In plain English: when you eat too little, your body slows down to conserve energy.

This creates a frustrating cycle:

1. You cut back to 500–800 calories a day (maybe diet shakes or bars).
2. You feel tired, sluggish, and unmotivated.
3. Your body burns fewer calories to “help you survive.”
4. Weight loss slows, or stops altogether.
5. You feel stuck—and may start blaming yourself.

Sound familiar?

Dieting for Menopausal Woman

Menopause already changes the game. Oestrogen dips, muscle mass naturally decreases, and metabolism slows down.

So when we add extreme restriction into the mix, it’s like trying to drive with the handbrake on. We’re working against our biology.

That’s why many postmenopausal women feel like nothing works anymore. The approaches they used at 30 don’t work at 50—and it’s not because they’re doing it wrong. It’s because their body is different now.

But What About People Who Say It Works?

You might be thinking, “But my friend lost loads of weight on shakes. And my doctor said a very low-calorie diet is helpful for severe obesity.”

And yes—for some people, medically supervised very low-calorie diets (VLCDs) can be helpful in the short-term. Especially for those with serious metabolic conditions.

But even then, it’s not just about weight loss—it’s about improving specific markers of health under controlled conditions, usually followed by structured refeeding and long-term support.

For the rest of us? Especially those trying to navigate life, hormones, stress, and family all at once? It can backfire.

The Bigger Problem with Conventional Wisdom

Here’s what really breaks my heart: we blame ourselves when restrictive diets don’t work. We think we failed. We say, “I just didn’t stick to it.”

But the truth? Your body was doing exactly what it was designed to do—protect you from starvation.

That’s not failure. That’s biology.

And the more we shame ourselves for not succeeding on plans that go against our body’s wisdom, the deeper we bury our self-trust—and the harder it gets to make peace with food.

The Real-Food Alternative

I’m not saying, “Don’t take care of your health.” I’m saying, let’s stop punishing ourselves under the guise of health.

Instead, what if we focused on:

1. Balanced, consistent meals – Eat enough. Don’t skip meals. Give your body regular fuel.
2. Protein with every meal – Helps preserve muscle, stabilises blood sugar, and keeps you full.
3. Strength training – Builds muscle (which burns more energy) and boosts your metabolism naturally.
4. Walking and gentle movement – Support your lymphatic system, mental health, and digestion.
5. Rest and sleep – Essential for hormone balance, recovery, and appetite regulation.
6. Ditching perfection – Progress over perfection, always.
7. Mental flexibility – Not labelling food as “good” or “bad”—just asking what your body really needs.
8. Hydration – Not glamorous, but incredibly important.
9. Support and connection – Don’t do it alone. That includes emotional support.
10. Paying attention to how you feel—not just how you look – Energy, sleep, mood, focus… these are all signs of health.

Rebuilding Trust With Your Body

What would happen if you stopped fighting your body and started listening to it?

If you stopped asking, “How can I eat less?” and started asking, “How can I nourish myself better?”

This isn’t easy work. Especially if you’ve spent decades in diet culture. But it is possible.

And it starts with refusing to believe the lie that your worth is tied to what you eat—or how little you eat.

Final Thoughts (With Warmth and Truth)

You don’t need to shrink to be valuable. You don’t need to eat 800 calories a day to be “doing it right.” You don’t need to earn your rest, or punish yourself into health.

What you do need is a way forward that works with your biology—not against it.

So next time you see a shake promising 5 pounds off in 5 days, or a plan telling you to survive on air and caffeine—pause.

Remember this study. Remember your own wisdom. And remember that real health feels energising, not exhausting.

You’re allowed to feed yourself well. In fact, your body is counting on it.

Reference: Bathalon, G. P., Hays, N. P., Calloway, J. M., & Roberts, S. B. (2001). The energy expenditure of postmenopausal women classified as restrained or unrestrained eaters. European Journal of Clinical Nutrition, 55(9), 754–761. https://doi.org/10.1038/sj.ejcn.1601219