If you’re like many women, you might be thinking about losing weight in the new year. It’s the time when many of us set ambitious goals and resolutions, determined to get back on track after indulging during the holidays. But for women in their 40s, 50s, and 60s, it can be challenging to figure out what works—especially if the methods that helped you in your 20s and 30s no longer seem effective.
At Trinity Transformation, we specialize in helping women over 40 lose weight and feel confident again. Through our Fit Over 40 program, we help women drop 1-2 dress sizes or lose 15-25 pounds in just 12 weeks—without starving themselves or doing exhausting workouts.
In this blog, we’ll cover why some popular diets don’t work well for women over 40, and what the best diets for menopausal weight loss really look like. By the end, you’ll know how to make this New Year’s resolution to lose weight your most successful yet.
The Struggle with Losing Weight After 40
As women age, hormonal changes—particularly those linked to menopause—make it harder to lose weight. You might find that the strategies that worked when you were younger no longer produce the same results. It’s common to gain weight around the middle, feel more tired than usual, and struggle to shed pounds, even if you’re following a healthy lifestyle.
The truth is, diets for January that don’t account for your changing hormones often fail women over 40. That’s why it’s essential to choose a weight loss strategy that works with your body, not against it.
Here’s what you need to know about the best diet for menopause and what approaches to avoid in the new year.
5 Diets to Avoid in January
When January hits, many women turn to popular diets in hopes of quick results. Unfortunately, most of these approaches don’t work well for women in menopause or perimenopause. Here are five diets to avoid if you’re planning on losing weight in the New Year:
1. Very Low-Calorie Diets (e.g., 1200 kcal)
Eating a very low-calorie diet might seem like a good idea if you’re desperate to lose weight quickly, but for women over 40, this can backfire. When you drastically cut calories, your body perceives it as stress. This causes your cortisol (the stress hormone) to spike, which can lead to fat storage, especially around the middle.
Instead of slashing calories, you need to find your body’s “sweet spot” for weight loss—a calorie intake that’s high enough to avoid stressing the body but low enough to help you steadily lose 1-2 pounds a week.
We help women calculate this exact amount inside our Fit Over 40 program based on factors like menopausal status, dieting history, and current body composition.
2. Slimming Clubs
Slimming clubs often promote “free foods” and encourage low-calorie eating, which may sound appealing. However, many women struggle to lose weight on these plans because the focus is often on total calories rather than the quality of the food.
For example, filling up on “free” foods like bananas or pasta can easily add hundreds of extra calories that prevent weight loss.
Even worse, these plans rarely focus on strength training or exercise, which is crucial for maintaining muscle mass and boosting metabolism as you age.
3. Running for Weight Loss
Running might seem like an effective way to shed pounds because it burns calories, but for women over 40, it’s not always the best option. High-impact exercises like running can elevate stress hormones and trigger your body’s fat-storage mode, making it harder to lose weight.
Plus, running can be tough on your joints, especially if you’re carrying extra weight. We recommend Low Impact Strength Training (LIST), which is gentler on the body and helps boost metabolism by building muscle.
4. High-Impact Gym Classes
High-intensity classes like HIIT or spin classes can be tempting because they promise to burn a lot of calories in a short amount of time. However, for women over 40, these types of workouts can raise cortisol levels and lead to muscle breakdown, which lowers your metabolism. This can make it harder to lose weight in the long run.
Instead of high-impact, high-stress workouts, opt for strength-based, low-impact exercises that are designed to support your changing body and hormones.
5. Trying to Diet Without Support
Going it alone is one of the most common reasons women fail to lose weight. Without accountability or a structured plan, it’s easy to give up when the initial motivation fades after a few weeks. If you’ve tried dieting on your own in the past and failed, it’s time to try something different.
With the right support, you can finally break the cycle of failed resolutions.
Best Diet for Menopausal Weight Loss: What Really Works
Now that you know what doesn’t work, let’s focus on what does. The best diet for menopausal weight loss is one that takes into account the hormonal changes you’re experiencing and supports your body’s natural metabolism.
If you’re serious about losing weight in the New Year, here are the key components:
1. Hormonally Balanced Eating
As you go through menopause, your body’s production of estrogen and progesterone declines, which can lead to insulin resistance, increased fat storage, and slower metabolism. To combat this, we recommend a diet that focuses on stabilizing blood sugar and reducing inflammation.
Inside our Fit Over 40 program, we use Hormonally Balanced Eating, which includes plenty of protein, healthy fats, and complex carbs (like sweet potatoes and quinoa) to keep blood sugar stable and support weight loss. We also help our clients cut out inflammatory foods like wheat, alcohol, dairy, and sugar, which can make it harder to lose weight during menopause.
2. Eating Enough Calories
Many women over 40 make the mistake of eating too little, thinking this will speed up weight loss. However, as we mentioned earlier, very low-calorie diets can raise cortisol levels and slow down your metabolism. Instead, you need to eat enough calories to keep your body functioning optimally while still creating a calorie deficit for weight loss.
We calculate the right calorie intake for each of our clients in the Fit Over 40 program based on their unique body type, hormone status, and weight loss goals.
3. Low-Impact Strength Training
Exercise plays a crucial role in weight loss, especially for women over 40. Instead of focusing on high-impact cardio, we recommend Low Impact Strength Training (LIST). This helps you build lean muscle, which boosts your metabolism and helps you burn more calories—even at rest.
Plus, strength training is gentle on your joints and helps improve bone density, which is especially important for women going through menopause.
Make Your New Year’s Resolution a Success
Ready to make this year the one where you finally achieve your goals? We’re here to help. Take the next step by choosing one of the following:
- Download our free guide on how to lose weight during menopause: Download Guide
- Sign up for our free training to learn how to drop 1-2 dress sizes in 12 weeks: Free Training
- Learn more about our Fit Over 40 programme and start your transformation today: Fit Over 40 Programme
With the right approach, losing weight in the new year is possible—and you can finally achieve the results you’ve been waiting for!