If you’re a woman in your 40s or 50s struggling to lose weight, especially during menopause, you’re not alone. Hormonal changes can make it harder to shift those extra pounds, and methods that worked in your 20s and 30s seem less effective now. This can feel incredibly frustrating, but there’s hope. In today’s post, we’re going to explore the inspiring story of Nikki, a 47-year-old woman who lost 1½ stone (about 10kg) during perimenopause and regained her confidence, all with the help of a private coach from the Trinity Transformation’s Fit Over 40 program.
We’ll break down her journey and share actionable tips for anyone looking to lose weight and feel more comfortable in their body during this life stage.
And if you’re ready to take the next step, we’ve got some fantastic resources to help you kickstart your own transformation.
Nikki’s Transformation: How She Lost 1½ Stone During Perimenopause
Nikki’s story is a powerful example of what’s possible, even when you feel stuck. At 47, she found herself gaining weight despite an active lifestyle and a demanding job. Sound familiar?
Like many women over 40, Nikki felt frustrated because the usual strategies—cutting calories, doing more cardio—just weren’t working anymore.
On top of that, she was navigating personal challenges, including a difficult marriage and job stress.
But when she joined the Fit Over 40 program and started working with her coach Danni, everything changed.
Within just 12 weeks, Nikki dropped 1½ stone (10kg) and regained her energy and confidence. Her transformation wasn’t just physical.
She felt empowered to make significant changes in her life, including advancing in her career and ending her long-term, unhappy marriage. The weight loss gave her the boost she needed to take control of her health—and her future.
Why Weight Loss During Menopause Feels Impossible
Menopause and perimenopause bring about a lot of changes—hot flashes, mood swings, disrupted sleep—and, of course, weight gain.
Many women in their 40s and 50s notice that even though they’re not eating differently or working out less, they’re gaining weight, particularly around the belly.
It’s not just in your head!
The hormonal shifts of menopause, especially the drop in estrogen, cause your body to store more fat, particularly around your midsection.
On top of that, muscle mass tends to decline with age, making it harder to keep your metabolism ticking over as efficiently as it did in your younger years.
This combination of hormonal changes and muscle loss is why the same workouts that worked in your 20s and 30s no longer give you the results you want.
The Game-Changer: Low Impact Strength Training (LIST)
What helped Nikki, and what can help you too, is shifting your approach to exercise. Many women over 40 rely on cardio like spinning or running to burn calories, but this can actually backfire during menopause. Too much cardio can increase stress hormones like cortisol, which makes fat loss even harder.
Nikki’s coach, Danni, introduced her to Low Impact Strength Training (LIST)—a method that focuses on building lean muscle and burning fat without over-stressing the body. Unlike high-impact cardio, LIST is gentle on your joints, making it ideal for women in their 40s, 50s, and 60s. It’s designed to:
- Boost metabolism: By building muscle, LIST helps rev up your metabolism, which naturally slows down with age.
- Protect joints: LIST is easy on your knees, hips, and back, so it’s sustainable long-term.
- Support hormonal balance: Strength training helps regulate hormones that are often disrupted during menopause.
How Nutrition Contributes To Weight Loss
The other piece of the puzzle was nutrition. Like many women, Nikki initially thought the solution to weight gain was to eat less and work out more. But as she learned, eating too little can slow down your metabolism even further.
Danni crafted a nutrition plan for Nikki that didn’t involve severe restrictions or fad diets. Instead, it focused on eating the right balance of macronutrients—protein, fat, and carbs—so her body could burn fat effectively while keeping energy levels high.
Here’s a glimpse into how Nicky lost 1½ stone:
- Protein first: Protein is essential for maintaining muscle mass, especially during menopause.
- Don’t fear healthy fats: Avocados, nuts, seeds, and oily fish are staples of a balanced diet. Healthy fats are crucial for hormone production and help keep you satisfied, reducing the temptation to snack on sugary foods.
- Balanced carbs: Carbs weren’t off-limits, but Nikki learned to focus on whole, unprocessed carbs. These provide sustained energy without causing blood sugar spikes.
Mindset and Motivation: Why Accountability Matters
One of the biggest factors in Nikki’s success was accountability. Her coach Danni wasn’t just there to hand her a plan and send her on her way.
She provided ongoing support, checking in with Nikki regularly to tweak her plan and keep her motivated.
Nikki’s story highlights the importance of having someone in your corner, especially when you hit roadblocks. Weight loss during menopause is different. It’s not about doing more—it’s about doing the right things for your body at this stage of life.
The emotional support from her coach helped Nikki stay consistent, even on days when motivation was low. This consistency was key to how Nikki lost 1½ stone and transformed her body and mind.
How You Can Achieve the Same Results
If Nikki’s story resonates with you, know that you can achieve similar results. Whether you’re struggling to lose weight, feel uncomfortable in your clothes, or just want to regain your energy and confidence, the right approach makes all the difference.
Here’s how you can start your own transformation:
- Shift your exercise to LIST: Ditch the high-impact cardio for a strength-based routine that builds muscle and burns fat without overwhelming your body.
- Focus on balanced nutrition: Instead of cutting calories to extremes, prioritize protein, healthy fats, and balanced carbs to support your hormones and metabolism.
- Get support: You don’t have to do this alone. Working with a coach who understands the challenges of weight loss during menopause can provide the accountability and guidance you need to succeed.
Ready to take the first step?
We’ve got some fantastic resources to help you get started:
Explore our Fit Over 40 program and see how personalized coaching can help you transform your body and life: Learn More
Download our free guide to discover how to drop 1-2 dress sizes in 12 weeks: Free Guide
Sign up for our free training to learn the key steps to successful weight loss after 40: Free Training