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Why Constant Dieting Might Be Making You Gain Weight - And How to Stop Menopause Weight In It's Tracks.

Writer's picture: Nancy Leeds GribbleNancy Leeds Gribble


If you’re in midlife and feel stuck in a cycle of dieting, losing weight, and watching it creep back on (plus some extra), you’re not alone.

Menopause changes the game. Hormonal shifts, slower metabolism, and muscle loss make it harder to lose weight—and constant dieting only makes things worse. But what if the key to long-term fat loss wasn’t working harder but smarter?

Let’s explore why endless dieting backfires and how periodization could be the breakthrough you’ve been waiting for.


Why You Can’t Diet Forever—Especially in Midlife

The “eat less, move more” mantra might work for short-term weight loss, but it falls apart when you’re dealing with midlife challenges like menopause weight gain. Staying in a constant calorie deficit does more harm than good, especially when hormones and muscle mass are already shifting against you.

Here’s what happens when you over-diet:

  • You Lose Muscle: With less estrogen in menopause, your body already has a harder time holding onto muscle. Add calorie restriction, and you lose even more—slowing your metabolism further.

  • You Feel Sluggish: Low energy levels make it harder to stay active, let alone stick to a workout routine.

  • Your Hormones Rebel: Chronic dieting disrupts hormones like leptin (which controls hunger) and cortisol (the stress hormone), making it easier to gain fat—particularly around your belly.

The result? The weight comes rushing back when you stop dieting, often more than you lost. This cycle can feel impossible to break.


What Is Periodization—and Why Does It Work for Midlife Fat Loss?

Here’s the game-changer: periodization. Instead of dieting nonstop, periodization alternates between fat loss phases and maintenance phases. These breaks help your body recover, rebuild, and avoid the metabolic slowdown that comes with constant calorie restriction.

Why It’s a Midlife Must-Have

  1. Protects Muscle: Maintenance phases help you retain muscle, which is essential for keeping your metabolism revved up during and after menopause.

  2. Balances Hormones: Breaks from dieting reduce cortisol (which stores fat) and help regulate hunger hormones, making fat loss easier and more sustainable.

  3. Increases Energy and Motivation: Instead of feeling stuck in "diet mode," maintenance phases give your body and mind time to recover.


How Periodization Works in Fat Loss for Women Over 50

Periodization is all about working with your body—not against it. Here's a simple example of what a periodized fat-loss plan might look like for someone who is 195 pounds and wants to be 160.

  • Phase 1: Fat Loss (up to16 weeks): Create a calorie deficit to lose weight. For example, go from 195 pounds to 180 pounds.

  • Phase 2: Maintenance (4-16 weeks+): Raise calories to maintain your new weight. This gives your body time to stabilize.

  • Phase 3: Fat Loss (up to 16 weeks): Return to a calorie deficit to lose more weight, e.g., drop from 180 to 165

  • Phase 4: Maintenance (4–16 weeks +): Maintain weight again, reinforcing your progress. Repeat.

  • The ultimate goal is live life in your maintenance calories.

  • Some women may choose to alternate into a surplus phase. 

  • There is a specific way to increase calories from your deficit to maintenance so you don’t gain weight.

Over time, this cycle helps you achieve fat loss that’s steady, sustainable, and tailored to your body’s needs during menopause.


Why Maintenance Phases Are Non-Negotiable

Think of maintenance phases like taking a weekend off after a busy work week. Without breaks, your body rebels—and dieting becomes harder. During maintenance, you:

  • Reset Your Metabolism: Recovery periods prevent your body from adapting to lower calorie levels, keeping your metabolism strong.

  • Recharge Your Hormones: Maintenance lowers stress hormones and helps hunger hormones stabilize, making it easier to manage cravings.

  • Keep Building Strength: With more energy and nutrients, you can focus on retaining or even gaining muscle—critical for midlife weight loss.

Skipping maintenance phases is like sprinting a marathon—it’s unsustainable, and you’ll end up burned out before you reach the finish line.


The Takeaway for Women in Midlife

If you’re tired of the cycle of dieting and regaining, periodization is the key to sustainable fat loss. For women over 50, it’s not just about losing weight—it’s about protecting your metabolism, balancing your hormones, and building a lifestyle that works with your body during menopause and beyond.

Stop thinking of dieting as an all-or-nothing race. Instead, embrace a strategic, phased approach to create lasting results. It’s not just about hitting a number on the scale—it’s about feeling strong, confident, and energized every step of the way.


Ready to break the diet cycle and take control of your midlife health?   Download my FREE guide to learn more: https://nancy-leeds-gribble.kit.com/ed8bdbbbcb


Committed to you and your health,


Xo, 


~Nancy

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