Weight loss can feel like a constant struggle for many women in their 40s, 50s, and 60s—especially during menopause. Especially when you don’t know which technique to follow. In this blog, we’re going to debunk 3 weight loss myths that might be stopping you from achieving your goals.
With the right approach, menopause weight loss is entirely achievable, and by understanding these myths, you’ll be better equipped to take the steps needed for success.
At TRINITY Transformation, we’ve helped over 6,500 women drop between 15-25 pounds in just 12 weeks using a method that supports the unique changes that happen during menopause. Read on to find out how…
Myth #1: Fasting Is the Best Diet for Menopause Weight Loss
One of the most popular diet trends right now is intermittent fasting. While it’s true that some people have seen results with fasting, it’s not the best approach for women going through menopause. In fact, relying on fasting is one of the 3 weight loss myths that can actually make it harder to lose weight during this stage of life.
Most of the research on fasting has been conducted on younger adults, who don’t face the same hormonal challenges as menopausal women.
During menopause, estrogen levels drop, making the body much more sensitive to stress. Fasting can raise cortisol—the stress hormone—and elevated cortisol levels can trigger what we call the “Weight Gain Triangle,” which consists of:
- Leptin Resistance: Your body’s ability to regulate hunger is impaired, leading to overeating.
- Insulin Resistance: Your body struggles to process sugar, increasing fat storage.
- Thyroid Dysfunction: Your metabolism slows down, making weight loss more difficult.
On top of that, many fasting routines involve skipping breakfast, which can be particularly harmful during menopause.
Cortisol levels are already at their highest in the morning, and skipping a meal can further elevate these stress hormones, making it even harder to lose weight.
Instead of fasting, menopausal women benefit from a balanced, predictable eating routine that includes regular meals to keep cortisol levels in check and support metabolism.
What to Do Instead:
Try starting your day with a nutritious breakfast to help lower cortisol and stabilise your blood sugar levels. Focus on protein-rich meals that help control hunger throughout the day.
This approach is more aligned with your body’s needs during menopause and can lead to more sustainable weight loss.
Myth #2: You Need to Do Cardio to Lose Weight Over 40
For decades, women have been told that cardio is the best way to lose weight. Many women over 40 assume they need to spend hours on the treadmill or do high-intensity interval training (HIIT) to burn fat. However, this is one of the most misleading weight loss myths for menopausal women.
While cardio burns calories, it can also increase cortisol levels when overdone, leading to more stress on the body. This is especially problematic during menopause, when stress hormones are already high.
Excessive cardio can also burn muscle mass, which is crucial for maintaining a healthy metabolism. So, instead of toning up, you might find that you’re losing muscle and gaining fat, leading to a “flabbier” appearance.
Additionally, many women in their 40s, 50s, and 60s experience joint pain, which can be aggravated by high-impact cardio exercises. This makes intense cardio not only ineffective for weight loss during menopause but also potentially harmful.
At TRINITY Transformation, our clients typically lose 15-25 pounds and drop 1-2 dress sizes in 12 weeks without doing any cardio.
Instead, we focus on Low Impact Strength Training (LIST), which helps build muscle, boost metabolism, and promote sustainable fat loss without stressing the body.
What to Do Instead:
Rather than spending hours on the treadmill, focus on strength training three to four times a week. This can be done using weights, resistance bands, or even bodyweight exercises.
Strength training helps preserve muscle mass, keeps your metabolism high, and tones your body, all while being easier on your joints.
Myth #3: “Eat Less, Move More” Is All You Need to Lose Weight During Menopause
The classic advice of “eat less, move more” has been popular for years, but it’s a massive oversimplification—especially for menopausal women. This old-school mindset is one of the biggest 3 weight loss myths that can actually set you back.
When you drastically cut calories and increase physical activity without considering your body’s needs during menopause, you risk overstressing the body.
As we’ve mentioned before, high cortisol levels can lead to insulin resistance and make it harder for your body to burn fat.
And, eating too little can cause your body to go into “starvation mode,” where it holds onto fat instead of burning it.
Simply eating less and moving more may have worked in your 20s or 30s, but during menopause, it’s more about eating smart and exercising effectively. You need to ensure that you’re getting enough:
- Protein: To build muscle, boost metabolism, and keep you feeling full.
- Fiber: To support digestion and maintain stable blood sugar levels.
- Healthy Fats: To balance hormones and support overall health.
And don’t forget about managing your intake of caffeine and alcohol, which can worsen menopause symptoms and make weight loss more difficult.
What to Do Instead:
Focus on eating nutrient-dense foods that fuel your body, rather than drastically cutting calories.
A balanced diet rich in whole foods will support your body’s hormonal changes and make weight loss easier to maintain.
Pair this with low-impact strength training for a holistic approach to weight loss during menopause.
Ready to Take the Next Step?
If you’re ready to finally achieve the weight loss results you’ve been searching for, we’ve got you covered. Take the next step by choosing one of these options:
Download our free guide to menopause weight loss success: Download Free Guide
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