Every month, we feature MyFitnessPal success stories to serve as weight loss inspiration as you embark on your own journey.
Name: Christa Scott Fioresi
Age: 53
Location: Atlanta, Georgia
User since: February 2020
Most useful takeaway: I feel liberated. My journey is less about vanity and more about long-term health, focusing on living independently and maintaining mobility later in life.
Menopause is a natural phase of life, but it’s not easy (or quick!). People who experience menopause navigate through physical, mental, sexual, and emotional changes. (1) One thing that can help? The proper menopause nutrition. (2)
Food is information for your body. As your body changes, its nutritional needs change, too. (3) Hence, the reason for menopause-specific nutrition. And while breaking eating habits is hard, it can make all the difference.
“I’m a year and a half into my [menopause] journey and have lost 43 pounds, going from a size 12-14 to a size 4-6. I’ve reduced fat mass, gained muscle, and feel stronger than ever,” shares MyFitnessPal user Christa [last name]. “I’m excited for this next chapter in life.”
Continue reading to see how optimizing her nutrition (spoiler: by putting more focus on protein and fiber!) helped Christa manage menopause side effects and feel better than ever at 53.
My first symptoms started at age 49, including weight gain, anxiety/panic attacks, hot flashes, disrupted sleep, itchy skin, body odor, the inability to tolerate alcohol, and vertigo. The physical impacts were random and uncontrollable, leaving me feeling lost and unhappy. I lost confidence in managing my life, job, and family, all while the world was dealing with the Covid-19 pandemic. My mental and physical health spiraled, and I didn’t recognize myself anymore.
I knew that health and fitness are linked to proper nutrition, and I figured the same applied to managing menopausal symptoms, though I didn’t know where to start. Small, incremental changes were key to regaining control.
My most challenging mental symptoms were anxiety and random panic attacks. From the physical perspective, I experienced weight gain, hot flashes, and interrupted sleep.
Originally, I enlisted help from my medical doctor and a wellness program. They provided the structure and guidance I needed, including nutritional counseling, medical assessments, and body composition analysis. My goal was to increase strength and mobility, not focus on a number on the scale.
I definitely had doubts and was worried any results would be short-lived. But I shifted my mindset and focused on adding healthy elements to my diet (like protein and fiber), rather than focusing on restriction. And I took it one step at a time: slow and steady wins the race.
I thought hot flashes were the only significant symptom of menopause and that they could be easily treated. It took me over a year of trial and error to understand that menopause affects everyone differently, and I needed to educate myself on long-term health strategies.
My son, who is into fitness, suggested MyFitnessPal. It helped me track my nutrients and provided data that I brought to my nutritionist to refine my diet.
Increasing my protein and fiber intake was the most significant change. I aim for 25-30 grams of protein per meal to fuel weight training and keep me full throughout the day.
For breakfast, I eat Greek yogurt with granola, maple syrup, and collagen peptides in my coffee. Lunch usually consists of salads or sandwiches, and dinner includes proteins like grilled chicken, salmon, or tofu with veggies and jasmine rice. I also take adaptogens like Ashwagandha (4), Maca Root (5), and Black Cohosh (6) to manage symptoms.
I noticed weight loss, improved sleep, and increased happiness within 4 weeks.
One of the biggest challenges was ensuring I got enough protein and fiber. MyFitnessPal made it easy to log my meals and track progress toward my nutrition goals.
Menopause Diet: Healthy Eating and the Impact on Your Symptoms >
I feel liberated. My journey is less about vanity and more about long-term health, focusing on living independently and maintaining mobility later in life.
I’m a year and a half into my journey and have lost 43 pounds, going from a size 12-14 to a size 4-6.* I’ve reduced fat mass, gained muscle, and feel stronger than ever. I’m excited for this next chapter in life.
Start journaling your symptoms and tracking your nutrition to create a baseline for change. Seek support from trusted professionals and others who have experienced menopause to explore new strategies for managing health.
It’s never too late to become a healthier version of yourself. Focusing on overall health and strength has been a more effective motivator for me than just losing weight.
*As always, everyone’s weight loss story is different. Weight loss is hard work, and involves a healthy diet and exercise. Most people can expect to lose 1-2 lbs per week.
Whether you’re looking to increase your intake of fiber or calcium-rich foods, hit protein goals, or manage your weight, the MyFitnessPal app is here to help. You can track your macros to ensure you’re getting a balanced diet of protein, carbs, and fats—the process can be eye opening!
In addition to nutrition tracking, MyFitnessPal’s exercise logging features and ability to integrate with over 40 connected fitness apps can help motivate you to get physical activity into your routine, which is crucial for bone health and overall well-being during menopause.
With MyFitnessPal, you’re not alone in your journey. Let us help as you take control of your health and thrive through menopause and beyond.
The post Addressing Menopause Symptoms with Nutrition Changes: A Success Story appeared first on MyFitnessPal Blog.
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