How to safely reduce 1kg in a week during menopause is a question we hear all the time from women in their 40s, 50s, and 60s who feel like nothing is working anymore.
You’re not alone if you’ve been eating healthy, cutting carbs, trying every new trend, and even considering hormone replacement therapy, yet still gaining weight.
Menopause weight gain is real, and it’s incredibly frustrating when your old strategies just don’t work anymore.
At Trinity, we support women going through this exact struggle. Many of our clients have spent decades taking care of everyone else—their families, their jobs, their homes.
But now, they find themselves stuck. Clothes don’t fit like they used to. Confidence is low. Joints ache. And despite putting in effort, the scale won’t budge.
But the good news is: you can lose 1kg a week during menopause, safely and effectively, when you work with your changing body instead of against it.
How Do You Lose Weight the Right Way in Your 50s and 60s?
Menopause brings hormonal changes that impact nearly every part of your health. Estrogen and progesterone begin to decline, which affects your metabolism, muscle mass, and ability to manage stress.
So, what does this mean? It means the old “eat less, move more” strategy isn’t enough. It means traditional methods like extreme dieting, excessive cardio, or skipping meals can actually backfire.
Instead, the goal should be to promote weight loss with an approach that supports your hormones, metabolism, and lifestyle.
15 Ways to Safely Lose 1kg a Week
1. Exercise in a Low-Impact Way 3-4 Times Per Week
During the menopausal transition, your body responds differently to exercise. High-intensity or high-impact workouts spike cortisol (your stress hormone), which leads to fat storage, especially around the belly.
This is why low-impact strength training is ideal. It protects your joints, supports muscle mass, and keeps stress hormones in check.
How to do this: Aim for 3-4 strength sessions per week using dumbbells, resistance bands, or bodyweight. Focus on compound moves like squats, rows, and presses. Do 3 sets of 8–12 slow, controlled reps.
Avoid jumping, fast-paced movements, or excessive cardio. This preserves muscle mass, protects joints, and avoids overstressing your system.
2. Increase Your Daily Movement
Adding more physical activity throughout your day can make a huge difference. Aim for at least 5,000 steps a day.
This doesn’t have to be a marathon walk, even moving around the house more or taking short walks during breaks can significantly increase your energy expenditure and support weight loss.
How to do this: Use a step tracker to aim for 5,000–10,000 steps daily. Take short 5-10 minute walks after meals, walk while on calls, and stand up every hour if working at a desk. If motivation is low, walk with a friend or listen to a podcast.
3. Reduce Alcohol Intake
Alcohol disrupts fat metabolism. Your body focuses on processing alcohol before anything else, meaning food calories get stored as fat, especially belly fat.
Alcohol also lowers testosterone, reducing your muscle mass and metabolism over time.
Cutting back can make a huge difference, especially for postmenopausal women.
How to do this: Choose 3-4 alcohol-free days per week. Track how alcohol affects your cravings, sleep, and mood. Set boundaries for social events, and swap out daily drinking for other relaxing rituals like herbal tea or a walk.
“Before Trinity I weighed 89 kg and was in size 16 clothes, bordering on size 18. The most I have ever weighed, even when pregnant! The free Trinity videos encouraged me to test the methods before formally joining. I had tried so many different methods and programmes to lose weight, I was not convinced I could do it. I lost 2 kg in 2 weeks and it was EASY! I could not believe it. So signed up for the 12 month programme. I am now 73 kg, so in total I have lost 16 kg since my pre-Trinity programme and officially joining. I feel fit and strong. The best thing about Trinity is the empowerment you get from being physically stronger and fitter. Both in body and mind!”
– Paula Parker (55), Trinity Client
4. Make Home a Healthy Environment
Willpower is not infinite, especially after a long, stressful day. Keep tempting foods and drinks out of easy reach. Our clients use a strategy called the “Cupboard Cleanse”, which means removing or hiding high-calorie, low-nutrient foods so your environment supports your goals.
How to do this: Do a “Cupboard Cleanse.” Remove or hide high-calorie snacks, processed foods, and alcohol. Replace them with high-protein snacks, fresh fruit, and sparkling water. Make unhealthy options harder to access, like storing wine in the garage or hiding crisps in a high cupboard.
5. Use Alcohol-Free Alternatives
You don’t have to give up everything. Alcohol-free drinks like Lucky Saint, Seedlip, or Becks Blue can satisfy social rituals without derailing your weight loss efforts. They’re lower in calories and won’t cause the hormonal disruptions that come with alcohol.
How to do this: Try non-alcoholic options like Seedlip (non-alcoholic gin), Eisberg Sparkling Wine, or Lucky Saint Lager. Use the same fancy glassware and garnishes so the ritual remains enjoyable.
“I started my journey at 14st 4.5lbs, I was not very healthy. I drank a bottle of wine a night, minimum, and easily 2 bottles a night on a Friday, Saturday and Sunday. I tried to abstain so many times and always failed, it was a habit, a really bad habit. Trinity has given me the tools I need to make good decisions. I’m a completely different person, sensible choices in terms of food and alcohol was never good, until now. I have lost 2 stone and 2lbs. I am now at the same weight as on my wedding day, 10 years ago. I honestly don’t know where I’d be without Trinity Transformation, especially during a really hard period of my life of losing my friend. You’ve helped me change for the better and I can’t thank you enough.”
– Suzanne Earl (44), Trinity Client
6. Improve Sleep to Balance Hunger Hormones
Poor sleep leads to increased ghrelin (hunger hormone) and decreased leptin (fullness hormone). This imbalance drives cravings and overeating. By prioritizing quality sleep, you help your body manage appetite and regulate weight better.
How to do this: Create a wind-down routine with low lights and no screens after 9 p.m. Stick to a regular bedtime. Use blackout curtains and avoid caffeine or alcohol in the evening. Try magnesium supplements or sleep meditations if falling asleep is difficult.
7. Limit Caffeine Intake
Caffeine can increase cortisol, which makes your body more likely to hold onto fat, especially in the abdominal area. Avoid caffeine in the afternoon and be mindful of how much you’re consuming throughout the day.
How to do this: Cut off caffeine after 2 p.m. and monitor how it affects your sleep and cravings. Replace with calming herbal teas like chamomile or peppermint.
8. Implement a Daily Mindset Routine
Mindset plays a powerful role in weight management. Our clients do a short mindset exercise daily to reduce anxiety, improve focus, and support healthy choices. Stress reduction has a direct impact on your ability to lose weight and feel in control.
How to do this: Spend 5 minutes journaling daily. Write down 3 things you’re grateful for and 1 intention for the day. Use this time to reconnect with your long-term goals.
“I was facing a number of challenges when I joined Trinity – increased weight, eating an unhealthy diet, I was doing very little exercise, my relationships were strained, and I had no real focus, purpose or routine. Through the Trinity program I have lost 2 stone within 4 months to get to my target weight. Trinity has developed my confidence, given me a can-do attitude, given me a sense of self-worth, and a clearer focus about what I want for my life. I am mentally stronger and much more confident. Working with Sally Garrozzo, she has encouraged me to spend 15 minutes a day relaxing, which I have been doing for a month now. I am seeing the benefits already. Trinity has had a profound and life changing impact. Opening doors in ways I had never thought possible.
– Sarah Needham (51), Trinity Client
9. Practice Meditation or Mindfulness
Meditation can lower stress and cortisol, making it easier to manage menopausal symptoms and avoid emotional eating. Apps like Headspace or Insight Timer can guide you if you’re new to the practice.
How to do this: Start with 5-minute sessions using apps like Headspace or Insight Timer. Focus on breath, body scans, or guided sessions. Try pairing it with your morning coffee or winding down before bed.
10. Take Weekly “Me Time” to Recharge
Chronic stress leads to high cortisol and poor choices. Taking time just for you each week—even a relaxing bath or reading a book—can help your nervous system reset and improve your overall health and energy.
How to do this: Schedule 1 hour a week that’s just for you. This could be a long bath, a walk alone, a creative hobby, or uninterrupted time to read. Put it in your calendar like any other important appointment.
11. Track Your Food Intake
Energy balance is key. Most menopausal women need fewer calories than they did in their 30s, and metabolic rate slows if you’re not strength training. Tracking helps you stay aware of what you’re eating and ensures you’re not unknowingly overeating (or undereating).
How to do this: Use an app like MyFitnessPal to log everything you eat and drink for 5–7 days. Don’t aim to eat “perfectly”—just record what’s typical. Review to spot patterns, and adjust portion sizes, snacking, or calorie-dense items. Trinity coaches help personalise your intake using body fat %, hormone profile, age, and metabolism.
12. Tackle Weekend Overeating
Most weight gain happens on the weekends due to relaxed routines, social pressure, or emotional eating. Identifying the causes and building new habits helps you stay consistent and keep progress going.
How to do this: Plan meals and social events in advance. Have a filling breakfast to reduce cravings, and build in protein-rich meals. Identify triggers—boredom, alcohol, stress—and create a plan to respond differently: go for a walk, drink a low-calorie fizzy water, or text a friend.
“I had got to the point where I felt like it was all too late and that I would just carry on getting fatter and fatter until it killed me. There were chocolate wrappers hidden in my car and elsewhere around the house as I comforted myself with sugar. Trinity coaching has gently led me to self discovery. I came to realise I had lost myself in work and had no work/life balance. I learnt to say no. I learnt to use meditation on a daily basis to help manage my stress and emotions. I know its a cliche but Trinity has actually transformed my life. I’ve lost 30kg (4 stones 11 pounds). What I didn’t expect was for my life to change quite so much and for the better. Now I look to the future with optimism and excitement as I head towards 54 years old in January.”
– Rachel Hillier (52), Trinity Client
13. Reduce Sugar Intake
Sugar causes blood sugar spikes and crashes, leading to cravings and fat storage. A temporary sugar reset can eliminate these cravings and help you form better eating habits. Many Trinity clients use our Diet Makeover process to do exactly this.
How to do this: Try a 2-week sugar reset where you eliminate added sugars completely. Eat more high-protein and high-fibre foods like eggs, chicken, beans, and veg to keep you full and stabilise energy. Trinity’s “Diet Makeover” method helps reset taste buds and habits quickly.
14. Surround Yourself with a Supportive Community
Weight loss is hard to do alone. Being around others on the same journey creates accountability, motivation, and shared success. This is why community is at the heart of our coaching program.
How to do this: Join the Fit Over 40 community or a supportive Facebook group. Share your goals, progress, and challenges. Participate in weekly check-ins, group challenges, or forums for support.
15. Get a Coach Who Understands Menopause
Most diet and fitness plans aren’t designed for women going through menopause. A coach who understands how hormone therapy, estrogen levels, and age-related changes impact weight can help you lose weight the right way and keep it off.
How to do this: Find a menopause-specific coach (like ours at Trinity) who understands hormone replacement therapy, metabolic changes, and lifestyle adaptations. They’ll guide you with tailored workouts, meal plans, and mindset coaching.
How Trinity Can Help You Lose the Weight and Keep It Off
At Trinity, we’ve helped over 7,000 women lose weight, drop dress sizes, and feel better in their own skin—with a 97% success rate.
Our Fit Over 40 program is different. It’s not a fad diet, a short-term fix, or a calorie-cutting crash. It’s a complete re-education in how to work with your changing body and hormones to promote long-term weight loss and health.
We don’t rely on weight loss jabs or unrealistic routines. Our coaching team helps you implement the right physical activity, balanced diet, mindset work, and recovery practices to finally get results—without starving, suffering, or spinning your wheels.
Whether you’re just starting out or you’ve been stuck in a weight loss plateau for months, we can help you:
- Lose 1-2 stone in 12 weeks
- Regain confidence in your clothes and body
- Improve your sleep, energy, and symptoms
- Enjoy food, movement, and life again
Ready to get started? Join our free training, download our guide, or speak to a coach today. You deserve to feel strong, confident, and vibrant again—and it all starts now.
