Are you feeling stuck with your weight, frustrated that nothing seems to work anymore, and worried about how menopause has changed your body? You’re not alone. Many women in their 40s, 50s, and 60s face similar struggles, and it can feel daunting. But with the right approach, a body transformation is possible.
We get how confusing it can be trying to find a plan that works for you, there’s so many options to choose from, it can be hard to know where to even begin to make a change.
However, the problem with many of these diet plans and exercise regimes is they’re not designed for the hormonal changes women in menopause face. A plan shouldn’t be a ‘one-size fits all’. You need something that takes your body, heath and lifestyle into consideration and have that personal to you.
At Trinity Transformation, we understand that menopause brings significant changes to a woman’s body—shifts in hormones, metabolism, and energy levels can make weight loss feel almost impossible.
That’s why our program is designed specifically for women going through these changes, offering a tailored approach that works with your body, not against it.
In this article, we’ll focus on Helen’s incredible journey through menopause, highlighting the specific struggles she faced and how the right strategies around nutrition, strength training, and lifestyle adjustments can make all the difference for women in a similar position.
The Reality of Menopause Weight Gain
Menopause is a natural part of life, but the weight gain that comes with it is something many women struggle to accept. Helen, like many other women, found herself gaining weight despite maintaining an active lifestyle.
“Before I started TRINITY, I was pretty fed up with the way I felt about my body. My weight had gradually crept up to nearly 80kg. I was thickening around my middle and buying bigger sizes in clothing (14-16). Even my family had commented on my weight gain!”
For many women, menopausal weight gain isn’t just about appearance. The changes in body composition can lead to increases in abdominal fat, visceral fat, and waist circumference, which are linked to health issues like heart disease and metabolic syndrome.
It also has many mental effects that can lead to problems in everyday life.
“Sleep quality was poor, things would be going through my head from the day, and I would struggle to drop off to sleep. I would always wake up around 3am. I could never drop back to sleep, I had palpitations and night sweats, my mind was on the go.“
Hormonal changes during menopause make it harder to maintain muscle mass, and reduced muscle mass slows down metabolism. As a result, the risk of weight gain increases. This isn’t something that can be fixed by following the same fitness routine or diet plan that worked in your 20s and 30s.
It requires a fresh approach, specifically one that addresses the unique challenges women face during menopause.
When Does Menopause Weight Gain Start?
Weight gain typically begins during the menopause transition, also known as perimenopause. This phase can start as early as your 40s and last several years. During this time, fluctuating hormone levels, especially the decline in oestrogen, contribute to fat being stored around the abdomen rather than the hips and thighs.
In Helen’s case, she felt as though she was living an active lifestyle as she always had throughout her life and struggled to understand why her body wasn’t showing the results she expected.
“I felt relatively fit—I was an active member of two gyms, doing regular classes like Body Attack, Body Pump, HIIT, yoga, and Pilates. I was often going at 6:45 am and even after work. I walked quite a bit and did at least 5,000 steps a day.”
Despite maintaining this active lifestyle, Helen noticed that her weight continued to rise, particularly around her midsection. This is a common experience for many women going through menopause, as hormonal changes shift how the body stores fat.
How Helen Was Able To Lose 2 Stone at 54
1. Working With Her Hormones
In menopause, it’s important to tailor exercise and diet to work with your hormones, not against them. And for Helen, this worked massively.
“Trinity coaching calls focused me on my menopausal symptoms. I managed to get specialist menopause advice and treatment changes helped me significantly.”
Trinity understands the hormonal changes women face during menopause and how these affect weight loss. Our coaches offer individualized advice and strategies to work with your hormones, whether it’s adjusting exercise routines or providing nutritional advice that helps balance hormones and supports fat loss.
2. Focusing On Strength Training
One of the key elements of the Fit Over 40 program is incorporating strength training into the fitness routine. While cardio exercises like running or HIIT are great for cardiovascular health, they’re not enough to counteract the effects of menopause-related muscle loss.
“I enjoyed my classes, but despite all the activity, I wasn’t seeing the changes I wanted in my body. My coach explained that I needed to add strength training to my routine to build muscle mass and boost my metabolism.”
Strength training helps increase muscle mass, which in turn increases your metabolism. This is crucial because as you lose muscle mass, your body burns fewer calories at rest, leading to weight gain over time. Strength training also helps reduce fat mass, particularly around the abdomen, and can improve overall body composition.
“I enjoy my LIST workouts, it’s part of my routine, I canceled a gym membership. My strength is improved. I can do eight full press ups when at the start of Trinity I couldn’t do one. I have a current goal for ten.
At TRINITY, we encourage women to focus on LIST (Low Impact Strength Training) workouts that are manageable and sustainable, alongside targeted strength training sessions. These workouts help women in their 40s, 50s, and 60s build lean muscle, improve body composition, and combat the effects of menopausal weight gain.
3. Cutting Out WADS Foods
Cutting out WADS foods (Wine, Alcohol, Dairy, and Sugar) is a key component that has helped many clients, like Helen, to lose weight effectively. For Helen, this was a challenge, especially when combined with tracking food.
“WADS was ok but the thought of tracking food on MyFitnessPal was a really tough ask. I didn’t want to do this, I’d tried the app before- it didn’t work for me- I had to focus and dig deep.”
However, after working through the WADS phase, Helen noticed significant changes.
“After the WADS I realised that I wasn’t missing wine too – I saw it had become a habit to manage stress, and I slept better without it.”
This shows that removing certain foods and drinks that were consumed habitually, like wine was for Helen, can significantly improve overall health and well-being.
But another thing that made it more difficult for Helen was that she believed her diet was already healthy.
“To me, my diet was healthy. I would often feel hungry mid-morning and afternoon but was careful with snacks. I would generally have a glass of wine in the evening once home.”
This is where the expertise of a professional coach comes in. It’s often easy to think our diet is healthy, but a coach helps you understand the right foods and portions that work specifically for your body.
At Trinity we offer personalized guidance that helps clients like Helen adjust their eating habits in a way that fits their lifestyle while ensuring they are eating the correct foods in the right amounts.
4. Focusing On The KEY 3 (Calories, Protein & Fibre)
During menopause, focusing on calories, protein, and fiber is critical to achieving weight loss and maintaining muscle mass.
“The more I tried to concentrate myself to lose some weight (not following any specific diet but being careful), the more I would find myself thinking about food. I was frustrated, and resigned to the fact that I was developing middle-age spread and nothing would work.”
At Trinity we recognize the importance of these key elements in a woman’s diet and we help our clients by creating tailored meal plans that focus on calorie control, adequate protein for muscle retention, and enough fiber to support digestion and satiety.
“I felt I knew enough about weight loss being related to more calories out than in, sensible exercise, and what a healthy diet entailed.”
By focusing on these three areas, we’re able to help women make sustainable changes that fit their needs during menopause, enabling them to lose weight and keep it off long-term.
5. Working With a Dedicated Coach
Having a dedicated coach is vital for long-term success in losing weight, especially when navigating the challenges of menopause. Helen’s journey with Trinity began with skepticism, as she shared,
“The first challenge was recognising that I needed help and couldn’t do this alone. I wasn’t sure how much a coach would make any difference, but soon appreciated that accountability was pivotal. I was sceptical as to whether Trinity would work. I had to put trust in my coach – she reinforced there would never be a right time to begin, so just start!”
Having a coach provides accountability, structure, and a plan tailored to individual needs, helping clients stick to their goals and overcome obstacles. The ongoing support from Trinity coaches helps women push through their doubts and keep progressing.
And it’s not just a coach that can make the difference, but also having a community of people with the same goals and visions as you. Like many women, Helen found the support from the Trinity community invaluable and just what she needed to push her through to reaching her goals.
“I love the support from the Trinity community groups and the belief my coach has in me, to help me achieve my transformation. I was stuck before Trinity, it’s now integral to my daily life.”
Trinity Transformation Results: Helen’s Experience
Helen managed to achieve an incredible body transformation and lost 13kg, 12cm from her waist and 10cm from her bust, which meant she also dropped 1-2 dress sizes. But she told us it wasn’t just the weight that has made a difference, she feels as though all areas of her life have improved.
“My transformation was about so much more than just losing weight. My energy levels skyrocketed, my confidence soared, and I felt mentally stronger. I embraced meditation, slept better, and my menopausal symptoms virtually disappeared.”
And the best part of it, her mind-set has completely changed. Helen emphasised how much happier and more satisfied she was with her life now. She was able to rekindle a hobby in golf, reconnect with old friends and even make new friends.
She’s had an amazing journey and she shows just how possible it is for all women to take back control and change their lives around.
Achieve Your Own Body Transformation with TRINITY
Are you ready to experience your own transformation like Helen did? Whether you’re struggling with menopausal weight gain, body composition changes, or just feeling stuck in your fitness journey, the TRINITY Fit Over 40 program can help you achieve your goals.
We get it, the body changes are frustrating. But believe us when we say, our dedicated coaches will do everything they can to help you take control of your body and find a plan that works for you.
That’s why we’ve developed a tailored coaching program that has already helped over 7,000 women regain control of their bodies. With a 97% success rate of women losing weight within the first 12 weeks, we know our approach works.
Our program is designed to help women over 40 regain confidence, lose weight, and feel comfortable in their own skin. We understand the unique challenges that come with the menopause transition and provide personalized coaching, sustainable workouts, and a supportive community to guide you every step of the way.
Here’s what our program includes:
- Personalized coaching to fit your lifestyle
- Nutritional guidance for your body’s changing needs
- A focus on sustainable exercise routines, including strength training
- Accountability and support every step of the way
