If you think losing weight in menopause is impossible, Paula’s story will change your mind. This incredible client success story shows how Paula lost 16kg in menopause, dropped 2-3 dress sizes, and completely transformed her health, confidence, and lifestyle with the help of TRINITY.
At 55 years old, Paula was struggling with weight gain, aches and pains, and feelings of isolation. She felt tired, sluggish, and unable to keep up with her active, health-conscious family.
“I felt uncomfortably big and was always tired and lethargic with aches and pains in my hips and lower back.”
Like many women in their 40s and 50s, she had tried everything: cardio, calorie counting, extreme diets like Dukan and Noom. Nothing worked. Weight would come off temporarily, but come back even faster.
“Every now and again I would attempt to get back to fitness in the gym… but every time the aches and pains in my hips would get worse.”
She thought dropping even one dress size would be a miracle.
But everything changed when Paula discovered TRINITY. Here’s how she lost 16kg in menopause and took back control of her health.
Why It Gets Harder to Lose Weight in Menopause
One of the most common complaints we hear from women is that what used to work in their 20s and 30s just doesn’t cut it anymore. That’s because your body changes in menopause, and so must your approach.
Lower oestrogen levels affect how your body stores fat, how your metabolism functions, and how you respond to stress. Combine that with poor sleep, blood sugar fluctuations, and increased cortisol levels, and it’s no wonder that weight loss becomes a battle.
“I felt isolated and bored, so would snack continuously through the day and have little to no exercise.”
Like many women, she was caught in a cycle of stress, fatigue, and cravings—without knowing how to break free.
“I believed that at 55 years of age at best I could lose a few pounds, but getting anywhere near a size 14 would be impossible.”
At TRINITY, we focus on helping you work with your body, not against it. That means understanding hormonal changes and tailoring your plan accordingly.
How Paula Lost 16kg With The Trinity Method
Step 1: Worked With Her Changing Body and Hormones
Even if you get everything else right, if you’re not focusing on balancing your hormones, you could still see zero movement on the scales.
In the run-up to menopause (called perimenopause), levels of oestrogen and progesterone start to decline, often from your late 30s or early 40s.
By the time you reach menopause (officially defined as 12 consecutive months without a period), your body has already undergone major changes. Oestrogen deficiency alone can lead to over 50 symptoms that make it harder to stay fit and healthy.
These include:
- Weight gain around the middle due to relatively higher testosterone
- Aching joints that make it harder to stay active
- Low mood and motivation, sometimes misdiagnosed as depression
- Brain fog, which can lead to longer working hours and skipped workouts
Many women don’t even realise these changes are happening until years later. Paula had no idea how much her hormones were affecting her energy, mood, and weight.
“I felt uncomfortably big and was always tired and lethargic with aches and pains in my hips and lower back. I felt isolated and bored, so would snack continuously through the day and have little to no exercise.”
At TRINITY, we helped her work with her hormones rather than against them. Whether with HRT or without, we guide women through a proven approach called Hormonally Balanced Eating, paired with expert input from our menopause health specialist. This was the first turning point in Paula’s transformation.
Step 2: Focused on LIST (Low-Impact Strength Training)
Many women assume cardio is the answer for fat loss, but after 40, too much high-impact exercise can backfire.
High-intensity cardio spikes cortisol levels, leading to increased fat storage, especially around the middle. It also increases injury risk. Paula experienced this first-hand:
“Every now and again I would attempt to get back to fitness in the gym using the cardio machines, but every time the aches and pains in my hips would get worse and I developed plantar fasciitis with crippling pain in my feet and achilles tendons meaning I would have to stop all exercise. It was a vicious circle.”
Instead, we introduced Paula to Low-Impact Strength Training (LIST), which is an approach designed to build muscle and boost metabolism without overloading your joints or hormones.
A 2023 study in the National Library of Medicine found strength training to show significant improvements in strength, physical activity, bone density and hormonal and metabolic changes in menopausal women.
It involves lifting heavy weights in a controlled way: 5–15 reps, 30–90 seconds rest between sets.
Strength training improves heart health, burns calories, and reduces stress which makes it the perfect solution for menopausal fat loss.
Paula started with our free kettlebell videos, and within weeks, she was seeing results:
“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 2kg in 2 weeks and it was EASY! I could not believe it. That’s when I signed up for the full programme.”
We also helped her increase her daily steps from 1,000 to a consistent 5,000+, to boost fat loss and mobility without spiking stress hormones.
Step 3: Cut Out WADS Foods (Wheat, Alcohol, Dairy, Sugar)
Another breakthrough came when Paula did what we call a Diet Makeover.
Menopause often brings cravings, emotional eating, and intolerance to certain foods. This is why we guide women through a short reset period where they cut out four common culprits: Wheat, Alcohol, Dairy, and Sugar (WADS).
These foods are often highly processed and addictive, high in calories, disruptive to hormone balance and often poorly tolerated, especially in menopause.
When our clients remove these foods, even temporarily, it helps break the cycle of cravings and inflammation. Most lose 4–6lbs in just one to two weeks. For Paula, this reset helped her regain control of her habits, break emotional snacking, and start seeing visible change.
“I spent 2 weeks doing the WADS, increased my walking from 1k steps on average a day to 5k average steps per day over the 2 weeks and did the free kettle bell videos. I am now 73kg, so in total I have lost 16kg since my pre-Trinity programme and officially joining and I feel fit and strong.”
Step 4: Ate the Right Amount of the Key 3 – Calories, Protein, and Fibre
One of the most common mistakes we see is undereating or over-restricting, which raises cortisol and stalls fat loss.
On the flip side, eating too much, even of the “right” foods, creates a calorie surplus.
The key is finding the sweet spot: eating enough to fuel your body while staying in a slight deficit. This is where our Hormonally Balanced approach comes in.
We helped Paula:
- Eat enough high-quality protein to retain lean muscle
- Increase fibre to keep her full and reduce cravings
- Make 80% of her diet nutrient-dense whole foods
- Leave room for 20% flexibility—so she could still enjoy life
“TRINITY has been a re-education in terms of my understanding of food and nutrition, understanding how my postmenopausal body reacts differently to exercise and nutrition has been a game-changer. I think most people just think: ‘stop eating and exercise more’ is the solution. It isn’t that simple.”
Step 5: Worked 1-1 With an Expert Coach
Trying to do this alone can feel overwhelming—especially when what used to work no longer does.
That’s why Paula worked 1-1 with a TRINITY coach every week, giving her accountability, motivation, and a personalised plan built for her unique body and lifestyle.
“My weekly call with my TRINITY coach is a focus for me every Monday or Tuesday to keep me accountable.”
We’ve spent over a decade and 10,000+ hours perfecting our methods, working with 7,000+ women and diving into the latest research on menopause, weight loss, and women’s health.
This isn’t about becoming a bodybuilder or following a one-size-fits-all plan. It’s about real results for real women.
And for many, like Paula, the hardest part is giving themselves permission to invest in their health.
You might spend thousands on your family’s needs, cars, holidays, or your home, but if your own body feels like it’s failing you… isn’t it time to change that?
“I told my coach I thought if I were lucky, I could get to a size 14. She said a size 10/12 was more like it. I really didn’t believe her. Now I know I will get to that size healthily.”
Her Results?
- Dropped from size 16–18 to size 12–14
- Lost 16kg in menopause
- Went from walking 1k steps to 5k+ daily
- Reclaimed her energy, strength, and confidence
- Can enjoy long walks, garden, and live life fully again
“The best thing about Trinity is the empowerment you get from being physically stronger and fitter. Both in body and mind. What I had not expected was the impact on every day things, like carrying home heavy bags of shopping is easy. And enjoying heavy work in my garden is pleasurable.”
How TRINITY Can Help YOU Lose Weight in Menopause
If you’ve been struggling to lose weight during menopause, Paula’s 16kg weight lost success story proves it’s not too late—and you’re not alone. At TRINITY, we’ve helped over 7000 women drop 1-2 dress sizes in 12 weeks, with a 97% success rate.
What makes us different?
We don’t offer quick fixes. No meal replacements. No starvation plans. And, no punishing workouts. TRINITY is a long-term, sustainable lifestyle change. A complete re-education in how to fuel your body, move in a way that feels good, and stay consistent.
Our expert coaches work with your body’s needs—not against them. You’ll get:
- Personalised nutrition guidance tailored to menopause
- Low-impact strength training designed for hormone balance
- Weekly 1:1 coaching calls for accountability and support
- Mindset tools to stay on track—even when life gets busy
- A supportive community of women just like you
If you’re tired of starting over and ready to finally feel in control again, we’re here to help.
Download our free guide, sign up for our free training, or explore the Fit Over 40 programme today. Let Paula’s journey be the start of your own transformation.
It’s not too late. You can lose weight in menopause—and keep it off. And we’ll be with you every step of the way.
