If you want to lose weight by summer and feel confident in your clothes again, you are absolutely not alone. Many women over 40 are desperate to slim down, especially as summer creeps in.
Many women reach this stage of life only to realise the diets and workouts that once worked no longer do. That’s because your hormones shift dramatically during menopause and unless your approach changes too, it becomes almost impossible to see results.
At Trinity, we’ve helped over 7,000 women in their 40s, 50s, and 60s slim down, tone up, and feel amazing in time for holidays, weddings, and sunny getaways—even if nothing else had worked before. And by following the same steps we use in our Fit Over 40 Programme, you can do it too.
In this article, we’ll walk you through five simple, proven steps that help women in menopause drop 1–2 dress sizes in just 12 weeks, without cutting out carbs, living at the gym, or obsessing over calories.
You’ll learn why your body changes during menopause, the common mistakes that make weight loss harder, and exactly what to do instead to see results fast.
Why The Old Methods Won’t Work After 40
The truth is, your body and hormones change significantly during perimenopause and menopause, often starting years before your periods stop. As oestrogen and progesterone levels begin to decline, this shift affects everything from your metabolism and fat storage to your mood, sleep, and energy levels. One of the biggest changes is that your body becomes more likely to store fat, especially around the belly.
You may also experience insulin resistance, meaning your body doesn’t process carbs as effectively, leading to more fat storage and more frequent energy crashes. And not only that, lower oestrogen can disrupt your hunger and fullness signals, causing cravings (especially for sugar and carbs) to spike.
And if you’re not sleeping well, another common menopause symptom, then that only adds fuel to the fire by increasing cortisol, your stress hormone.
Many women unknowingly make things worse by turning to methods that may have worked in their 20s and 30s, but now backfire:
- Extreme diets that throw blood sugar and hormones even more out of balance
- Slashing calories, which slows your metabolism and leads to cravings, brain fog, and burnout
- High-intensity cardio or HIIT, which can raise cortisol even higher, encouraging your body to store fat instead of burn it
We’ve helped over 7,000 women in their 40s, 50s, and 60s who felt exactly the same. They were doing all the “right” things, but still stuck, watching the scale creep up and wondering if they’d ever feel confident in their bodies again, especially with weddings, holidays, and summer events just around the corner.
But with a few simple, science-backed tweaks to their approach, everything changed.
The Best Ways To Lose Weight By Summer In Menopause
Step 1: Cut Out Hormone-Disrupting Foods (Even Just for 1-2 Weeks)
One of the most effective ways to kickstart weight loss during menopause is to temporarily eliminate the foods that are most likely to disrupt your hormones. At Trinity, we call these the WADS:
- Wheat
- Alcohol
- Dairy
- Sugar
These foods can spike your blood sugar and raise cortisol levels, both of which make it harder to lose fat, especially around your stomach. Cutting them out for just 1–2 weeks can reset your cravings, improve digestion, and reduce bloating.
After that, you can start to reintroduce them in moderation, aiming to avoid them around 80% of the time, so you can enjoy meals and still see results.
“I realised very quickly that my choice of foods and regular drinking of alcohol would have to change in the longterm to be able to see results. The diet makeover was a revelation, particularly cutting out wheat, dairy and alcohol – I forgot what it was like to feel healthy again with more energy and a lifted mood. I’m now 10 kilos lighter and 3 dress sizes down. I feel AMAZING!”
– Sarah Hetreed, Trinity Client
Step 2: Make Smarter Food and Drink Swaps
You don’t need to give up your favourite meals or drinks forever. But some small, strategic swaps can make a huge difference.
Here’s how we recommend eating:
Follow a Hormonally-Balanced Eating Plan
Rather than following a restrictive diet or counting every calorie, the key is to make choices that support your hormones and metabolism. Start with protein. Every meal should include a palm-sized portion of protein, such as chicken, fish, eggs, tofu, or lentils, as it helps to stabilise blood sugar, keep you full, and preserve muscle mass.
Add in plenty of non-starchy vegetables, and include healthy fats like olive oil, nuts, or avocado. When it comes to drinks, be mindful of what you’re consuming, many summer favourites like wine or sugary cocktails can quickly derail your progress.
Instead, try lower-calorie options like a diet gin and tonic, which contains fewer calories and won’t spike your blood sugar in the same way.
Be Smart with Treats & Drinks
- Share a dessert—most are 400-800kcals! Splitting one keeps things in check.
- Swap wine or cocktails for a diet G&T (55kcals) instead of a 500kcal+ margarita.
- Try iced coffee with almond milk and sugar-free syrup (55kcals) instead of a frappuccino (up to 600kcals).
The goal is flexibility without sabotaging your progress. This balanced approach is easier to stick to long term—and that’s where real results come from.
Step 3: Do Workouts That Actually Work for Your Body
Most women assume that cardio is the best way to lose weight, but during menopause, it often has the opposite effect.
High-intensity exercise can raise cortisol, the stress hormone, which in turn leads to more fat storage around the belly. That’s why at Trinity, we recommend Low-Impact Strength Training (LIST)—short, effective workouts that build lean muscle and boost your metabolism.
As you age, your muscle mass naturally declines (a process known as sarcopenia), which is one reason it feels harder to shift stubborn fat. Strength training two to three times per week helps reverse this decline, improve tone, and burn fat more efficiently, even while you’re resting.
Low-Impact Strength Training (LIST)
- 3x 30-minute sessions per week
- Builds muscle (so you look firm and toned)
- Gentle on joints
- Keeps cortisol low
Our clients often tell us they see better results with less time spent exercising than ever before.
“I did very little but during lockdown took up cycling 3x a week for 40 mins to get me “fit” and out of the house. I was really disappointed that it made zero impact on my physique or weight. I lost 12 stone in the first 12 weeks of Trinity, the programme has transformed my prioritising of myself. I also realised my mind went quiet when working out so they have become a fixed part of my week for 2 years now and doing weights is now who I am.”
– Jo McClements, Trinity Client
Step 4: Prioritise Protein
If you’re skipping meals or undereating in the hope that it’ll speed up weight loss, you’re actually making things harder for yourself. Not eating enough slows down your metabolism and can lead to sugar cravings and energy crashes later in the day. Instead, aim to eat balanced meals every 3–4 hours.
A simple rule of thumb is the “magic number three”, every meal should include a protein source, a carbohydrate (ideally from vegetables or whole grains), and a healthy fat.
Protein is especially important, as it’s essential for maintaining muscle mass and helping you feel satisfied. Research shows that people who eat more protein during weight loss preserve more muscle and lose more fat than those who don’t.
Aim for: 1g per pound of lean body mass
If that sounds complicated, don’t worry. Inside our Fit Over 40 Programme, we calculate your personalised protein targets based on your goals and body composition.
An easy place to start? Include protein in every meal.
Step 5: Get Accountability and a Proven Plan
The truth is, there’s no magic fix, but there is a proven formula. Set realistic goals (for example, 1–2 pounds of weight loss per week), track your meals and workouts, and stay consistent even when progress feels slow.
If you have a holiday coming up or want to feel better in your clothes by summer, you need a plan that you can stick to week after week, not just for a few days. That’s why accountability is so important.
Working with a coach, joining a programme, or having someone to check in with each week can make all the difference when motivation dips.
“Simone, my coach, effectively coached me through getting to the point where I knew I needed to leave my job, which then also coincided with the company making me redundant. I’m not sure that I would have got through that process in one piece if it hadn’t been for Simone’s mentorship. She and Trinity saved me! I can’t thank her enough for all of her support and guidance.”
– Liza Mair, Trinity Client
You Can Lose 1-2 Stone Before Summer – Here’s How Trinity Can Help
Summer is just around the corner, but there’s still time to drop 1-2 dress sizes and feel great in your favourite outfits before your next holiday. You don’t need to go it alone.
We’ve helped over 7000 women achieve incredible transformations by working with their bodies and hormones, not against them.
What our Fit Over 40 Coaching Includes:
- A personalised Diet Makeover plan
- LIST workouts tailored to your level
- Weekly check-ins and coaching calls
- Progress tracking to keep you accountable
- Private support group for motivation and tips
- Custom protein & calorie targets for your body
- Real results in 12 weeks—most members drop 1-2 dress sizes
Let this be the summer you look and feel your best again—starting now.
Frequently Asked Questions
Can I lose weight before summer?
Yes, with the right approach tailored for women over 40, it’s absolutely possible to lose weight before summer , many of our clients drop 1-2 dress sizes in just 12 weeks.
What are the fastest ways to lose weight before summer?
The fastest and most sustainable way is combining Low Impact Strength Training (LIST), balanced nutrition, and accountability, especially with a program designed for hormonal changes during menopause.
How can I get a flat stomach in summer?
To flatten your stomach, focus on reducing overall body fat through strength training, eating the right foods for your hormones, and staying consistent, not endless crunches or cardio.
