If you’re searching for how to lose weight in 3 months during menopause, chances are you’re feeling frustrated, uncomfortable in your body, and fed up with doing all the “right” things for little to no reward.
Many women come to us wanting to know how to lose weight in 3 months because they feel like time is slipping away and nothing they try seems to work anymore.
You might recognise this: your clothes don’t fit the way they used to, your energy feels unpredictable, your joints ache more than they should, and holidays or summer plans now come with anxiety instead of excitement.
You’ve spent most of your life looking after everyone else, your children, partner, work, and somewhere along the way, you’ve lost touch with yourself.
In this article, we’ll explore how to lose weight in 3 months for women in their 40s, 50s, and 60s, focusing on strategies that work with your changing hormones instead of against them.
7 Steps To Lose Weight in 3 Months Over 40
Step 1: The Diet Makeover
The first step in learning how to lose weight in 3 months is not calorie counting. It’s what we call a Diet Makeover, which is basically a short-term reset that removes the biggest obstacles to fat loss during menopause.
We ask women to temporarily remove four food groups (WADS) that most commonly slow progress around menopause:
- Wheat
- Alcohol
- Dairy
- Sugar
These foods are easy to over-consume, highly calorie-dense, and can significantly worsen menopause symptoms like hot flushes, joint pain, bloating, mood swings and cravings.
They also affect the gut microbiome, increasing appetite and making willpower feel unreliable.
Think of this like resetting an old computer. You wouldn’t keep clicking harder when it freezes, instead you’d restart it. Removing WADS foods for 1–2 weeks allows inflammation to settle, cravings to calm, and the scales to finally move.
You can do this by:
- Ending meals without dessert
- Swapping toast and pastries for protein-based breakfasts
- Choosing whole-food meals over sandwiches or pasta-based lunches
- Skipping wine midweek and opting for sparkling water or herbal teas
After this reset, most women aim to avoid these foods around 80% of the time rather than eliminating them forever.
Step 2: Reduce Water Retention and Bloating Properly
A surprising amount of “weight gain” during menopause is actually water retention, not body fat. Flying, eating saltier foods, higher-carb meals and disrupted routines can all cause bloating that makes the scales jump quickly.
Drinking more water helps flush excess sodium and reduces bloating faster, allowing you to see your true weight.
Simple habits make a big difference:
- A glass of water on waking
- A glass with every meal
- Carrying a water bottle and refilling it morning and afternoon
This alone often helps women feel leaner, lighter and more comfortable within days.
“When I first started on Trinity I was disappointed when I realised it was ‘just’ diet and exercise, I was expecting a miracle ‘cure’ and thought to myself that I knew about diet and exercise – which I blatantly didn’t. I am now 9st 12lbs (4 stone/26kg/56lbs down!). I also recently purchased some size 14 clothes, and they fit! I am now loving exercise (I avoided it at all costs before). I’m using the 16kg more during training, and recently I have upped the intensity of workouts to get better results. Trinity has made me accountable and having my own personal expert to answer any questions and suggest ways that would help has turned my life around.”
– Helene Morgan (56), Trinity Client
Step 3: Use Walking to Restart Your Metabolism
One of the most overlooked steps in how to lose weight in 3 months is daily movement, not intense workouts.
Many women we work with are in desk-based jobs and average just 2,000–3,000 steps a day. When daily movement drops this low, metabolism slows dramatically.
Most calories burned in a day come from general movement, not exercise sessions. Walking 10,000 steps burns roughly 400 calories which is often more than a spin class or run, and it’s far gentler on the nervous system.
You don’t need to hit 10,000 steps straight away. But consistently reaching 5,000+ steps per day is often the difference between weight steadily increasing and weight steadily decreasing during menopause.
Step 4: Eat More Protein (Not Less Food)
One of the biggest mistakes women make when trying to lose weight is cutting back too much, especially on protein.
As we age, protein needs actually increase. During menopause, low protein intake leads to muscle loss, increased cravings, lower metabolism and a “softer” body composition even if the scales move.
Protein:
- Keeps you fuller for longer
- Reduces cravings through appetite hormones
- Preserves muscle and boosts metabolism
- Helps you feel firmer and stronger
A simple rule of thumb is to include protein at every meal, aiming for at least 25g per meal, including breakfast.
Step 5: Fix Sleep to Control Hunger Hormones
Sleep is one of the most underestimated factors in how to lose weight in 3 months.
Poor sleep disrupts hunger hormones, increases cravings and leads to overeating the next day, often without you realising it.
Research shows people sleeping 5 hours eat around 300 more calories per sitting than those sleeping 8 hours. That’s enough to gain nearly two stone in three months.
Aim for 7–8 hours per night. If broken sleep is an issue, magnesium glycinate or citrate can support relaxation and sleep quality, especially during menopause.
Step 6: Accountability Is Non-Negotiable
Even with the perfect plan, progress stalls without accountability.
When you’re tired, stressed or overwhelmed, it’s easy to let yourself down quietly. We all do it despite having the best intentions.
Accountability works because someone notices. Just like work deadlines or appointments, external accountability keeps you consistent when motivation dips.
Friends are too kind. Family feels like nagging. What works is someone impartial, experienced and invested in your success.
That’s why every Fit Over 40 member is assigned a coach who checks in weekly and follows up immediately if something slips.
“Before starting Trinity in April 2024, at age 52, I weighed 14 ½ stone which was my heaviest ever. I knew I was very overweight and actually I was obese. Depression caused me to have low energy and to seek comfort in chocolate and unhealthy foods. Through Trinity I have changed my diet dramatically as I no longer eat sugary foods and I don’t crave chocolate anymore. Trinity has taught me more resilience. Obviously, having to check in with my coach each week and say how many workouts I have completed each week made me accountable in a way that I have not been before. I’ve lost 3 stone and I’ve gone from size 16 to 12 and even a size 10. I feel more confident that I am a fit, strong person.”
– Rachel Pratt (52), Trinity Client
Step 7: Start Strength Training
Exercise is one of the most powerful tools if you’re looking to lose weight, but the approach matters. High-intensity exercise like HIIT, running, spinning, or daily gym classes can spike stress hormones and increase injury risk, which often leads to expanding waistlines instead of shrinking them.
After the age of 30 you begin to lose on average 1% of muscle per year so it can’t be stressed enough how important strength training is for weight loss, muscle strength and mobility.
It’s gentle on the joints, keeps cortisol low, and delivers the fastest, safest fat loss results for women over 40.
How LIST Works:
- Slow, controlled movements with moderately heavy weights
- 5–15 reps per set (sometimes fewer reps work best around menopause)
- Performed 3–4 times per week, 40–45 minutes per session
Losing weight during menopause doesn’t have to feel impossible. By following the steps outlined in this article or getting in touch with us if you feel you need some support, you can achieve real, sustainable results.
Watch How Rebecca Lost 3 Stone in Her 50s With The Trinity Method
How Trinity Transformation Helps You Lose Weight in 3 Months
At Trinity Transformation, we’ve helped over 7,000 women lose weight during menopause, with a 97% success rate.
Our approach is different because this isn’t a quick fix or fast-track solution. It’s a complete re-education around nutrition, movement, hormones and lifestyle that is designed specifically for women in their 40s, 50s and 60s.
The programme is just intelligent coaching tailored to your body’s needs during menopause, with support every step of the way.
Women regularly lose 15–25lbs, drop 1–2 dress sizes, regain energy, ease joint pain and feel confident in their clothes again, without giving up their lives or the foods they love.
If you’re ready to stop fighting your body and start working with it, your next step is simple: download the free guide, sign up for the free training, or explore the Fit Over 40 programme today.
Because feeling strong, confident and like yourself again isn’t behind you and it’s entirely possible in the next three months.
