Navigating the journey of weight loss can often feel like an uphill battle, particularly as we approach the menopausal years. For women in their 40s and 50s, the challenge of shedding those extra pounds becomes not just a matter of willpower but a complex interplay of hormonal changes. However, understanding these changes and how to work with your body rather than against it can unlock the door to successful weight loss during and around menopause. In this comprehensive blog post, we’ll dive deep into the hormonal shifts that make weight loss more challenging during menopause and outline effective strategies to overcome these obstacles.

You can also listen to the podcast version of this blog on your favourite streaming platform.

Expect To Learn:

  • Hormonal Changes: Insight into how hormonal fluctuations around menopause contribute to weight gain, particularly around the middle.
  • Common Mistakes: A look at the usual pitfalls that hinder menopause weight loss efforts and how to avoid them.
  • Effective Strategies: Practical advice on diet, exercise, and lifestyle adjustments tailored for menopause weight loss.
  • Private Coaching: The value of a menopause weight loss private coach in navigating these challenges.
  • Success Stories: Real-life examples to inspire and illustrate the potential for transformation.

How Hormones Are Stopping You From Losing Weight Around Menopause

The journey through menopause marks a significant shift in a woman’s hormonal balance, primarily characterized by fluctuations and eventual decline in estrogen and progesterone levels. These hormonal shifts can begin as early as the late 30s and have profound effects on weight, often leading to the dreaded “middle-age spread.” Here’s a closer look at the hormonal players:

  • Estrogen and Progesterone: The decline in these hormones not only leads to common menopausal symptoms like hot flashes and mood swings but also contributes to weight gain. Lower estrogen levels are particularly notorious for causing an accumulation of fat around the midsection.
  • Cortisol: This stress hormone can have a cascading effect on weight, particularly for women over 40. Elevated cortisol levels, triggered by stress and exacerbated by menopausal hormonal changes, can lead to increased appetite, cravings for comfort foods, and a slower metabolism.

Common Mistakes That Hinder Weight Loss

Many women attempt to combat menopause-related weight gain with the same diet and exercise routines that worked for them in their younger years. However, these methods often fall short due to not addressing the unique hormonal environment of menopause. Extreme diets, intense workout routines, and inadequate focus on hormonal balance can all sabotage weight loss efforts.

Strategies for Successful Menopause Weight Loss

To overcome the weight loss challenges presented by menopause, a more nuanced approach is required—one that considers hormonal balance and the body’s changing needs. Here are some effective strategies:

  • Hormonally Balanced Eating: Adopting a diet that supports hormonal health is crucial. This means focusing on nutrient-dense foods, managing blood sugar levels, and avoiding extreme diets that can further disrupt hormonal balance.
  • Appropriate Exercise: Switching from high-intensity workouts to exercises that keep cortisol levels in check, such as Low-Intensity Steady State (LISS) training, can be more effective. This type of exercise supports fat loss without overstressing the body.
  • Hormone Replacement Therapy (HRT): For many women, HRT can be a game-changer in managing menopause symptoms and aiding in weight loss. Consulting with a menopause expert can help you determine if HRT is a suitable option for you.

The Power of Private Coaching

Embarking on a weight loss journey during menopause can feel daunting, but you don’t have to do it alone. A menopause weight loss private coach can provide the specialized guidance and support needed to navigate this challenging period. From tailoring your diet and exercise plans to addressing hormonal imbalances, a coach can be instrumental in helping you achieve and maintain your weight loss goals.

Our Fit Over 40 Private Coaching has helped 1000s of busy women around menopause, not only to lose weight and fit back into their favourite clothes, but empower them to retake control of their lives. CLICK HERE to get started today!

How Rav Lost 3 Stone During Perimenopause

Rav Bhatti’s story is a powerful testament to the effectiveness of a tailored approach to menopause weight loss. Despite struggling with weight and a challenging perimenopause, Rav managed to lose 3 stone by aligning her fitness regimen with her hormonal needs and utilizing HRT. Her success highlights the potential for transformation with the right strategies and support.


Menopause should not be a period of resignation to weight gain and discomfort. By understanding the hormonal changes at play and adopting a tailored approach to diet, exercise, and lifestyle, weight loss during menopause is not only possible but achievable. With the guidance of a menopause weight loss private coach and the inspiration from success stories like Rav Bhatti’s, you can navigate this transition with confidence and grace, achieving your health and fitness goals.