Menopause brings about significant changes in a woman’s body, and one of the most common struggles during this phase is weight gain. Hormonal shifts, slower metabolism, and changes in fat distribution can make losing weight feel like an uphill battle. It’s frustrating and can leave you doubting if you’ll ever be motivated to lose weight in menopause.
What many women don’t realize is that it’s not just physical changes that impact their progress, motivation and mindset play a huge role too. When energy levels fluctuate, stress is high, or unhealthy habits feel too ingrained, staying motivated to lose weight can be incredibly challenging.
In this article, we’ll discuss how to stay motivated to lose weight during menopause and what may be stopping you from achieving your goals.
Why Do Women Gain Weight During Menopause?
Before looking at the best ways to combat your weight gain, it’s important to understand why losing weight during menopause feels like such an uphill battle.
Menopausal weight gain occurs due to a combination of hormonal changes, such as lower oestrogen levels, a slower metabolism, and a shift in how your body stores fat, often leading to an increase in abdominal fat.
The key hormones responsible for this are oestrogen and progesterone. Many women notice that their menopause tummy seems to expand, even if they haven’t significantly changed their diet or lifestyle.
This isn’t just about appearance, menopause belly fat is associated with higher risks for heart disease, diabetes, and other health conditions. Fortunately, with some lifestyle changes and understanding of how hormones work, you can turn things around.
Why Am I Not Losing Weight In Menopause?
1. Perfectionism and All-or-Nothing Thinking
We see this mindset all the time with our clients, especially those who have very successful careers and high standards for everything they do. They tend to have an “all or nothing” approach to fitness and health, where they set unrealistic expectations for themselves.
They often think that to be fit and healthy, they need to be perfect with their diet and exercise. So, if they have one bad day or one slip-up, they feel like they’ve ruined everything.
One example to consider: Imagine a work event where only sugary treats or sandwiches are available. They might be trying to avoid carbs or alcohol, but if they give in and eat a sandwich or have a glass of wine, they think, “Forget it, I’ve already messed up, so I might as well keep going off track for the rest of the day or even the week. I’ll start again on Monday.”
The problem with this kind of thinking is that it creates a cycle where they spend more time off track than on, constantly starting over.
Instead, what we teach is to reframe this into “all or something” thinking. It’s about finding balance instead of swinging between extremes.
In our Trinity Programme, we call this the “dial method,” which we teach in our programme. Think of it like a sliding scale or a dimmer switch, not an on-off button. Instead of thinking in black or white terms, where you’re either succeeding or failing, recognize that progress can be gradual and flexible.
The key is to avoid turning the dial all the way off. Even if things aren’t going perfectly, keep the dial on and make the best choices you can. Pause when needed, but don’t switch off entirely, and you’ll maintain progress without constantly starting over.
“One of my biggest issues with weight was comfort eating, I celebrated with food, ate when I was bored, everything revolved around food. My mindset shifted by understanding I couldn’t go on like this, the information each week and support from my Trinity coach made me see things differently. I’ve been out for the day and managed to walk all day including up some hills which previously I had to stop halfway up and I managed to go up in one go. All of this motivates me to continue.”
– Nicki Bunce (46), Trinity Client
2. Short-Term Thinking
Thanks to the influence of diet culture, many women expect dramatic weight loss results in a very short period of time. They may have seen someone losing a stone in 4 weeks, and think that’s the norm.
Although some women do see great results quickly, the problem is that this sets unrealistic timeframes in their minds. They start putting all the pressure on themselves to lose 2 stone in 8 weeks, and if they have a bad week or don’t meet those expectations, they give up.
In menopause, this kind of short-term thinking becomes even more of a challenge because your body changes. You won’t see the same rapid results as you might have in your 20s. Crash diets and excessive cardio won’t give you the same outcomes anymore, and trying to rush the process only leads to frustration.
What we focus on is sustainable weight loss.
Typically, our clients will lose 1-2 pounds a week, which may seem slow but is actually the key to long-term success. This slower, more consistent progress allows them to create sustainable habits and avoid the yo-yo effect of crash diets, where you lose the weight quickly but end up gaining it all back.
If you lose just 1 pound a week over a year, that adds up to 3.7 stone—an incredibly significant weight loss. And because this pace is sustainable, our clients are not just losing weight—they’re also building healthy habits and lifestyle changes that help them maintain their results.
They don’t go back to old, unhealthy patterns because they’ve learned how to manage their weight and health long-term.
3.Limiting Beliefs
Limiting beliefs are one of the most common obstacles people face when trying to achieve lasting transformation. Many women carry the mindset that every time something goes well, they deserve a treat, whether it’s food, a drink, or some indulgence.
On the flip side, when things go wrong, they fall back on, “I need a treat to feel better.” These patterns become ingrained and make it hard to break out of unhealthy habits.
Some people also believe they’ve never been slim, so they think they can never be slim. This self-fulfilling prophecy holds them back from believing in the possibility of change.
Many clients have only ever tried diets that are unsustainable or unhealthy, which reinforces these beliefs. They haven’t learned the right methods for long-term health, and it’s a lack of education that leads to these limiting ideas.
It’s important to note that it’s not wrong to have limiting beliefs, they happen naturally, but the problem is that they go unchecked. People don’t know how to question them or let them go.
Often, they were told as children that they weren’t good at sports or exercise, but now, in their 40s, 50s, and 60s, they’ve discovered that they can be good at it. It’s entirely possible to make a change.
The most important thing to understand is to question everything you’ve been told or everything you believe about yourself. A lot of limiting beliefs come from childhood, from what we were taught at school, by parents, partners, or friends.
However, it’s hard to recognize and overcome them on your own. Getting external help from a coach or counselor can be invaluable. They help you to see where these beliefs are holding you back and how to dismantle them so you can make progress.
“I was the heaviest I’d been in my adult life. Until I came across Trinity I’d started to believe it was age and menopause related and there was no escaping – especially when I looked around and saw my female peers similarly changing shape round the middle. I figured I would just have to get used to it. In September I hit my target weight of 9st 10. The program has taught me I can TAKE CARE OF ME. I have realised that my REAL goal is to be alive, fit and well for my family for many years to come”.
– Jo McClements (56), Trinity Client
4. Waiting To Feel Motivated
Another common mistake is waiting for motivation to strike before taking action. Many people fall into the trap of thinking they’ll start working out, eating better, or planning their meals once they “feel motivated.”
However, motivation is just a feeling, and it’s something we create ourselves, it doesn’t simply appear like magic.
In fact, psychiatrist David Burns says, “Motivation follows action.” That means that you need to take action first, and motivation will come afterward.
Let’s say you wake up feeling tired and unmotivated. The hardest part is starting. Whether that means getting in the car and driving to the gym or, simply getting out of bed to begin your workout. Once you start, your mindset will shift from resistance to action, and you’ll generate your own motivation.
The hardest step is always the first one. Instead of wasting time scrolling on your phone or mentally listing all the things you need to do, waiting for that burst of motivation, try using the “5-second rule.”
Count down from 5, and then get up and start whatever you need to do. Once you begin, you’ll start to feel the motivation naturally.
By doing this consistently, taking action before waiting to feel motivated, you’ll start seeing results, and that will reinforce the habit. Over time, you’ll rely less and less on motivation because the habit itself will carry you through. The solution is to focus on creating a habit of doing what needs to be done, even when you don’t feel like it.
Once you start taking action, the motivation will come, and you’ll build momentum toward your goals.
How Can I Be Motivated To Lose Weight? 5 Tips To Make A Change
1. Get a Coach That Understands
One of the best ways to stay motivated when losing weight in menopause is by having a coach who understands your journey. At Trinity Transformation, our coaches work closely with you to offer the support, motivation, and guidance you need to reach your goals.
Unlike generic weight-loss plans, Trinity coaches understand the unique challenges that come with menopause and tailor the programme to fit your specific needs. Whether you’re struggling with fluctuating energy levels, hormonal changes, or simply feeling unmotivated, our coaches are there to help you stay focused, set achievable goals, and make progress.
The personalized approach keeps you motivated because you always have someone to check in with, offer encouragement, and help you navigate any setbacks.
2. Prioritize Sleep and Stress Management
Motivation to lose weight is often hard to come by when you’re tired or stressed. Sleep and stress management play a crucial role in finding that drive. When you’re sleep-deprived or under constant stress, it’s not just your energy levels that take a hit—your cravings, mood, and eating habits do too.
Stress eating or drinking becomes a common coping mechanism, which can quickly derail your progress. Learning how to manage these triggers can make all the difference.
You can start by setting a consistent sleep routine, practicing relaxation techniques, or incorporating mindfulness exercises to keep your stress levels in check. When you’re well-rested and less stressed, you’ll find it much easier to stay motivated and on track with your goals.
3. Set Realistic Goals and Give Yourself Time
Weight loss in menopause isn’t about quick fixes—it’s about sustainable changes. Setting realistic goals that align with your body’s capabilities is essential for staying motivated. Unrealistic expectations, like wanting to drop two stone in a few weeks, only lead to frustration when those goals aren’t met.
Instead, focus on losing 1-2 pounds per week, which is a healthy, sustainable rate.
Remember, it’s not just about losing the weight but also breaking unhealthy habits and replacing them with good ones that stick. This process takes time, and giving yourself the patience to achieve your goals will keep you motivated for the long haul. As those positive habits become ingrained, you’ll not only lose weight but also maintain it without reverting to old behaviors.
4. Educate Yourself Around Nutrition and Exercise
One of the most empowering things you can do to stay motivated is to educate yourself about proper nutrition and exercise. During menopause, there are countless myths and misconceptions around weight loss that can leave you feeling stuck.
It’s essential to unlearn these outdated beliefs and replace them with real facts that are suited to your body’s changing needs. For example, understanding how to balance your macronutrients or why strength training is vital for menopause weight loss can give you the tools to succeed.
Trinity’s coaching programme helps guide you through this educational process, teaching you what works best for your body so you can stay confident and motivated along the way.
5. Find Your Community
Motivation thrives in a supportive environment, which is why finding a community of like-minded individuals can be key to your success. At Trinity, many of our clients have found the support of our community to be invaluable.
Being part of a group where others are going through the same journey as you helps keep you motivated, accountable, and inspired. Whether it’s sharing struggles or celebrating wins, having people to connect with helps you feel less isolated and more determined to reach your goals.
The encouragement from fellow members can push you through tough days, reminding you that you’re not alone on this journey.
Take a look at how having a community was game-changing for our client, Isabel.
How Can I Be Motivated To Lose Weight? Trinity Can Help You!
At Trinity Transformation, we’ve helped over 7,000 women successfully lose weight and feel more confident in their bodies, even during menopause. With a 97% success rate, our clients have achieved incredible results through sustainable, long-term changes.
Our programme is designed to address the unique challenges women face during menopause, from managing hormonal changes to finding motivation when energy levels fluctuate. With expert coaching, tailored plans, and a supportive community, Trinity provides everything you need to succeed on your journey to better health.
What the Programme Offers:
- Personalized coaching tailored to your goals and lifestyle
- Expert guidance on nutrition and exercise for menopause
- Access to an encouraging community of like-minded women
- Support with stress management, sleep, and mindset shifts
- Accountability to keep you motivated and on track
Frequently Asked Questions
Is it possible to lose weight and belly fat after menopause?
Yes, with the right approach to nutrition, exercise, and lifestyle changes, it is absolutely possible to lose weight and belly fat after menopause.
How do I lose weight during menopause naturally?
Focus on strength training, a balanced diet, increasing protein intake, and incorporating stress management techniques like meditation.
Why is weight loss so hard after menopause?
Hormonal changes slow metabolism and lead to an increase in fat storage, particularly around the belly. These changes make traditional weight loss methods less effective.
How to deal with menopausal weight gain?
Focus on sustainable lifestyle changes, including regular physical activity, a balanced diet, and managing stress. By making small, consistent changes and shifting your mindset, you can lose weight, feel confident, and reclaim your health during menopause.
