If you’ve been trying to lose inches during menopause and nothing seems to be working, you are definitely not alone.
We work with hundreds of smart, driven women in their 40s, 50s and 60s who feel like they’re doing everything “right”. They’re cutting calories, exercising more, eating healthy, but they still find the scales stuck, the belly fat won’t budge, and nothing in their wardrobe feels comfortable anymore.
That can make you feel like your body is working against you and you’re left wondering if this is just part of “getting older” that you’ll have to learn to live with.
At Trinity, we specialise in helping women going through menopause to lose weight, drop inches, feel strong again and wear their favourite clothes with confidence.
In this article, we’ll walk you through exactly how to lose inches during menopause by using simple, proven strategies that work with your changing body (not against it).
What Causes Belly Fat or Menopause Belly?
During menopause, your body goes through a whirlwind of hormonal changes. Oestrogen levels decline, which affects everything from how you store fat to how you manage stress.
Lower oestrogen increases cortisol (your stress hormone), and when cortisol stays high, it triggers something we call the Weight Gain Triangle: leptin resistance, insulin resistance, and thyroid deregulation.
That combination leads to more belly fat and makes it even harder to lose weight.
At the same time, studies show your muscle mass drops by around 1% each year, which accelerates during menopause. Bone mass also takes a hit, with a typical loss of 4.4% per year between ages 50-54.
These changes not only make weight loss harder but also lead to more joint aches and stiffness.
Add in back-to-back work meetings, caring for aging parents, and managing a household, and it’s easy to see why women feel burnt out and older than they are.
“Before Trinity I was fat, frumpy, miserable and depressed. I was 104kg. I had high blood pressure, high cholesterol and was prediabetic. Since Trinity, I’ve lost 29kg (4st 8lb) and am now 75kg (11st 11lb). More important than the weight loss itself, my health has vastly improved. I’m no longer prediabetic and my blood pressure and cholesterol are at normal levels. I’m fitter and more flexible than I’ve been since I was in my 20s. I’m unrecognisable from the person I was before – I’m much more confident, I like what I see in the mirror, and for the first time in a long time I can really say I’m happy.”
– Sally Osborn (66), Trinity Client
The Most Effective Ways to Lose Inches in Menopause
So what actually works to lose inches in menopause and feel younger, stronger, and more confident while doing it?
1. Shift Your Focus to LIST (Low-Impact Strength Training)
Traditional cardio workouts, HIIT classes, and spinning might have worked years ago, but now they can backfire. These workouts are often too intense, spike stress hormones, and break down muscle instead of building it.
The solution? Low-Impact Strength Training (LIST).
LIST involves slow, controlled strength exercises using moderate weights. It keeps stress low, builds muscle, and improves metabolism. Our clients only train 3 times a week for 30-45 minutes and consistently drop 1-2 dress sizes in 12 weeks.
It also flattens your belly, reduces body fat, and tones you up without the injury risks of running or HIIT.
2. Eat for Your Hormones
If you want to see real results, it’s important to keep your hormones happy and your blood sugar steady.
That might sound a bit technical, but here’s what it means:
You need to eat enough protein with each meal. This helps your body stay strong and hold onto muscle, which is key for burning fat (especially after 40).
You also need to make sure you’re eating the right amount overall, which means not too much, but not too little either. Eating too little can actually slow everything down and make weight loss harder.
Fibre is another big one. Getting enough fibre helps your digestion, keeps your appetite under control, and supports a healthy gut, which plays a massive role in how you feel and how your body processes food.
3. Prioritise Sleep and Recovery
Lack of sleep is one of the biggest weight loss blockers for menopausal women. Poor sleep increases cravings, stress, and fat storage. Prioritising rest, getting 7-8 hours a night, and making time for relaxation can dramatically improve your results.
4. Walk More, Stress Less
Daily steps (ideally 8,000-10,000) help burn calories without spiking stress hormones. Gentle movement like walking is powerful. It reduces visceral fat, supports cardiovascular health, and helps regulate blood sugar – all while keeping your body in fat-burning mode.
5. Get Support From a Menopause-Specific Coach
One-size-fits-all diets don’t work. At TRINITY, we help women figure out their unique weight loss blockers. Whether they are struggling with stress, poor sleep, inconsistent nutrition, or hormonal imbalances, we give them a custom plan that works for their body.
“Before Trinity I was 13stone 4lb and I no longer felt like me and I’d given up on swim wear and didn’t like my photo to be taken on holiday. Now I’m 10st, I’ve lost 3 sizes, from squeezing into size 18 trousers to a size 12. My top is now a size 10. This makes shopping a much more enjoyable rather than a chore. So many people have noticed my change in appearance – colleagues, friends, doctors, it’s very flattering and encouraging. I can wear a shorts and a bikini again!
– Hayley Jackson (47), Trinity Client
Things to Avoid for Weight Loss in Menopause
1. High-Intensity Workouts
While they seem effective, these workouts often do more harm than good around menopause. They raise cortisol, damage joints, and can lead to muscle loss. Instead, choose gentle but effective LIST workouts that support your health.
2. Fewer Calories Than You Need
Yes, you may need fewer calories than before, but cutting too much can backfire. It slows metabolism and causes the body to hold onto fat. Eat enough to support your activity levels and hormone health.
3. Quick-Fix Diets and Weight Loss Jabs
Many women consider weight loss jabs or crash diets out of desperation. These methods rarely deliver long-term results and don’t help with the real issues—like hormonal balance, strength, and metabolism.
Sustainable weight loss comes from rebuilding your body, not depriving it.
How TRINITY Can Help You Lose Inches in Menopause—For Good
At TRINITY, we’ve helped over 7,000 women drop 1-2 dress sizes, tone up, and feel confident again—with a 97% success rate. Our method is not another diet or fitness craze. It’s a complete reeducation: a long-term, sustainable system designed for women in menopause.
Unlike other programmes or drugs, we work with your changing hormones and lifestyle to give you a tailored approach that fits your body, your schedule, and your life.
Here’s how we do it:
Step 1: Focus We start by identifying your unique weight loss blockers—stress, sleep, nutrition, alcohol, injuries, etc. Our expert coaches help you understand what’s not working and why. Most of our clients have spent decades juggling careers, kids, and caregiving. We meet you where you are.
Step 2: Ignite We restart your body’s fat-burning system with targeted strategies: switching cardio for LIST, increasing protein, improving sleep, and boosting step count. Your coach does the thinking for you – so all you need to do is show up.
Step 3: Transform Once you’re seeing progress, we teach you how to maintain it. Using our Sustainability Blueprint, we help you build lasting habits, reverse diet, stay accountable, and feel strong, fit, and empowered long term.
If you’re tired of feeling like nothing works… if you’re fed up with menopause symptoms, belly fat, and watching your body change while trying everything you know… it’s time for a new approach.
Start your transformation today.
Frequently Asked Questions
What if my diet was fine before menopause?
What worked before menopause often stops working due to hormonal shifts that affect how your body stores fat, builds muscle, and manages hunger. You need a new approach that supports your hormones and metabolism.
How do I get my waist back during menopause?
Focus on hormone-friendly strength training, increase protein intake, balance blood sugar, and manage stress to target stubborn belly fat and rebuild your waistline.
I can’t seem to lose weight after menopause but I exercise and eat right, what can I do?
If you’re not seeing results, it’s likely due to hidden blockers like elevated cortisol, poor sleep, or the wrong type of exercise. A menopause-specific plan can uncover what’s holding you back and help you finally make progress.
