Menopause brings a host of changes to your body, especially how and where fat is stored, which is why a menopause 5-day plan can be useful for many women navigating these changes. As oestrogen and progesterone levels drop, your body may store more fat around your midsection rather than your hips and thighs.
Combined with other changes like stress, cravings, and a slower metabolism, this can make losing belly fat a real challenge.
But don’t worry! With the right approach, you can manage these changes and get back to feeling your best.
In this blog post, we’ve put together a 5-day plan that addresses the common struggles women face during menopause. This plan will help you get started with lifestyle changes that are actually sustainable and can transform your body and mindset.
Why Menopause Causes Weight Gain
Before we explain our Menopause 5-Day Plan to Lose Weight, it’s important to understand why menopause leads to weight gain, especially around the belly.
During menopause, the levels of oestrogen and progesterone in your body drop significantly. This shift causes your body to store fat differently than it used to. Instead of accumulating fat around your thighs and hips, it now tends to gather around your midsection.
As if that wasn’t enough, menopause also causes a decline in muscle mass and slows down your metabolism, making it harder to burn calories. Add in increased cortisol levels (the stress hormone), and you have the perfect recipe for gaining weight around your belly.
But don’t worry, because with the right plan, you can take back control, build your confidence and tone up your body.
5-Day Example Meal Plan For Menopause
Creating healthy, balanced meals that support weight loss and hormonal changes during menopause can feel overwhelming.
With a slower metabolism, shifting appetite, and the need for more nutrient-dense foods, it can be challenging to find meals that not only fuel your body but also taste good. Many women struggle to know what to eat, how much to eat, and how to prepare meals that keep cravings in check and boost energy levels.
That’s where Trinity Transformation comes in.
We take the guesswork out of meal planning by providing easy, delicious, and nutrient-packed recipes tailored to your unique needs. Our meal plans are designed to help you stay on track with your goals, whether you’re aiming to lose weight, reduce belly fat, or simply feel more energized throughout the day.
Here’s a 5-day example meal plan to show you just how easy and satisfying healthy eating can be during menopause:
Day 1:
- Breakfast: Double-Chocolate Proats
- Dinner: King Prawn Pad Thai Zoodles
- Snack: Mind-Blowing Rocky Road
Day 2:
- Breakfast: 3 Ingredient Protein Pancakes
- Lunch: Tuna Poke Bowl
- Dinner: Sticky Venison Burger Loco Moco
- Snack: Two Minute Protein Brownie
Day 3:
- Breakfast: Pizza-Style Omelette
- Dinner: Homely Chicken Risotto
Day 4:
- Breakfast: Low-Carb Calzone Omelette
- Lunch: Fig and Lentil ‘Colour Blast’ Salad
- Dinner: Chicken, Mushroom & Bacon Pasta
Day 5:
- Breakfast: Bacon & Syrup Pancakes
- Snack: Cookie Dough Protein Bars
How To Lose Weight For Women Over 40
Losing weight after 40 can be more challenging due to hormonal changes, stress, and a slower metabolism. But by making simple, sustainable lifestyle adjustments, it is possible to take back control.
1. Clear Up Your Environment
When it comes to eating right, the best strategy is to set yourself up for success. Having unhealthy snacks and sugary drinks easily accessible at home makes it much harder to stick to your goals—especially if you’ve had a stressful day.
Many believe willpower alone is enough to maintain a healthy diet, but the truth is, willpower alone isn’t enough.
All the food and drink in your house will eventually get eaten, and your willpower will only hold out for so long—especially if you’re dealing with a busy and stressful lifestyle.
Once that willpower runs out, it makes it increasingly more difficult to stop yourself from reaching for those tempting snacks.
Instead of relying solely on discipline, it’s much more effective to structure your environment so that you don’t need to rely on willpower at all. By clearing out unhealthy options and surrounding yourself with healthier alternatives, you’ll make it easier to stick to your weight loss plan.
What’s much more reliable is setting up your environment – the people and things around you – so that you don’t need to use willpower and you don’t have to try to be disciplined. If you haven’t got it readily available, your much less likely to go out of your way to try and get it.
What To Do:
- Do a “Cupboard Cleanse”. Go through your pantry, fridge, and cupboards and remove any tempting foods that could derail your progress. This might include sugary snacks, processed foods, or alcohol. If you don’t want to throw them out, put them somewhere hard to reach so you have to really think before indulging.
In our Fit Over 40 program, we encourage our members to focus on foods that fill you up, nourish your body, and support your weight loss goals.
2. Reduce Alcohol and Caffeine
Many women enjoy a glass of wine or a cup of coffee to unwind or jumpstart the day, but did you know that both alcohol and caffeine can interfere with weight loss progress, especially during menopause?
Alcohol and Weight Loss
When you drink alcohol, your body prioritizes burning the alcohol over burning fat. This means the calories from alcohol and the foods you eat alongside it are more likely to be stored as fat, particularly around your midsection, which is a common concern for women during menopause.
Caffeine and Cortisol
Caffeine works by blocking adenosine receptors in your brain, which reduces feelings of tiredness. However, caffeine has a half-life of around 6 hours, meaning its effects linger in your body for hours, making it harder to fall asleep if consumed later in the day.
And, not only that, it can cause spikes to your body’s internal stress levels by increasing the hormone cortisol. High cortisol levels make your body more likely to store fat, especially around the belly area. Reducing caffeine intake, especially in the afternoon, is a great way to manage stress and prevent fat storage.
What To Do:
- Reduce alcohol intake or switch to alcohol-free alternatives like Eisberg Sparkling Wine, Becks Blue, Seedlip or Lucky Saint Unfiltered Lager.
- Keep alcohol out of easy reach to avoid temptation.
- Cut back on caffeine in the afternoon by switching to decaffeinated options.
3. Exercise Smarter, Not Harder
When it comes to losing weight during menopause, exercise is essential—but it’s important to do it in a way that supports your body’s changing needs.
Low Impact Strength Training (LIST)
Unlike high-intensity cardio, which can spike your cortisol levels and cause injuries (especially if you’re carrying excess weight), LIST is gentle on your body while building lean muscle. This helps you burn more calories even when you’re at rest, which is essential for long-term fat loss.
Building lean muscle also boosts your resting metabolism, helping to counteract the natural slowing down of your metabolism during menopause.
Increase your daily steps
One of the easiest ways to boost your metabolism and lose weight during menopause is to increase your daily steps. It’s especially useful if you spend most of your day sitting at a desk or on the sofa. If you’re sedentary your body isn’t burning many calories.
By simply adding more movement to your day, you’ll be able to burn fat more easily without making major sacrifices.
Walking outside not only burns calories but also improves your mood, reduces stress, and helps you feel refreshed. It’s also a great natural way to boost your energy levels, it might seem counterintuitive, but moving your body actually increases your energy.
What To Do:
- Aim for 3-4 sessions per week of Low Impact Strength Training. These sessions can be short but effective, lasting around 30 minutes. Not only will this help you lose belly fat, but it will also prevent injuries and keep your body strong.
- Aim to walk at least 5,000 steps per day. If you’re just starting out, try breaking your walks into smaller chunks—perhaps a short stroll in the morning, a walk at lunch, and another after dinner. To make walking more enjoyable, invite a friend or walk your dog.
4. Take Control of Your Diet
Track Your Food Intake
As you age, your metabolism naturally slows down, making it crucial to be mindful of how much you’re eating. To lose fat effectively, it’s important to track the foods you’re eating and ensure you’re consuming the right amount—not too much, but also not too little.
This is unique to each person and depends on various factors like your age, weight, height, body fat percentage, hormones, and dieting history. There’s no universal “magic” calorie number like 800 or 1200 kcal that works for everyone.
At Trinity, we calculate this individually for each client, ensuring you’re following a meal plan tailored to your unique needs to help you reach your goals without feeling deprived.
Avoid Overeating
Overeating, especially on weekends, is one of the main reasons people struggle to lose weight. This often stems from a combination of social pressure, stress, lack of sleep, or out-of-control cravings. Weekends, in particular, can be more challenging as routines break and you’ve got more time at home.
At Trinity, we work closely with our clients to identify the root cause of their overeating—whether it’s stress, poor sleep, or emotional triggers—and help them find practical strategies to manage it. By improving sleep, reducing stress, and planning healthier weekend meals, they can stay on track with their fat loss goals.
Tips To Help:
- Plan Your Weekend Meals: Prepare a menu for the weekend that includes healthy, balanced meals. Having a plan reduces the chances of turning to unhealthy options out of convenience.
- Prep Your Meals: Cook in bulk or batch cook meals in advance so you have nutritious options ready when cravings strike.
- Use Healthy Substitutes for Snacks: Stock up on healthy snack alternatives like nuts, fruits, and veggies, making it easier to resist unhealthy choices.
5. Manage Your Lifestyle
Exercise is only part of the equation. What you eat and how you manage your day-to-day life plays an equally important role in menopause weight loss.
Get Enough Sleep
Sleep plays a vital role in regulating the hormones that control hunger—Leptin and Ghrelin. After a poor night of sleep, Ghrelin (the hormone that makes you feel hungry) increases, while Leptin (the hormone that signals fullness) decreases.
This imbalance leads to stronger cravings and a higher likelihood of overeating. Prioritizing quality sleep not only keeps these hunger hormones in check but also helps reduce stress, which keeps cortisol levels low.
Take ‘Me Time’
It’s easy to put yourself last when balancing work, family, and other commitments, but taking time for yourself is crucial for reducing stress and staying on track with your health goals. Regular “me time” allows you to unwind, recharge, and prevent burnout.
Incorporate a Simple Mindset Routine
Managing stress is key to successful weight loss, and one effective way to handle it is by practicing a daily mindset routine. Taking a few minutes each day to reflect on your thoughts, write down positive affirmations, or express gratitude can significantly reduce anxiety and help you approach challenges with a clearer mind.
Tips To Do This:
- Start a Daily Mindset Routine: Write down 1-2 mindset exercises each morning or evening to reflect on your thoughts and reduce stress. You can start with journaling three things you’re grateful for or challenges you’ve overcome.
- Schedule “Me Time”: Set aside at least 30 minutes each week for activities that help you relax, whether it’s taking a bath, walking in nature, or reading. Put it on your calendar like any other important appointment.
- Practice Meditation: Use a guided meditation app (such as Calm or Headspace) for 5-10 minutes daily to help manage stress and lower cortisol levels. This will improve your mental focus and reduce stress eating.
- Prioritize Sleep: Aim for 7-8 hours of sleep per night. Create a bedtime routine by shutting off screens 30 minutes before bed and using relaxation techniques like reading or listening to calming music.
- Track Stress-Induced Eating: Keep a food diary, noting when you eat due to stress. Becoming aware of this pattern will help you make more mindful choices and avoid emotional eating.
What Else Can Help?
Consider Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy (HRT) can help balance the drop in oestrogen and progesterone during menopause, which might help with managing weight and fat distribution. By restoring some hormonal balance, HRT may help shift fat storage away from the belly.
Join a Supportive Community
Losing weight during menopause can feel lonely, but it doesn’t have to be. Joining a community of like-minded people can give you the encouragement and support you need to stay on track. A supportive group will help keep you accountable and motivated, lifting you up when times get tough.
Get a Coach Who Understands Menopause
It’s easy to fail when going it alone. After a long, stressful week at work, combined with the chaos of family life and endless responsibilities, it’s tempting to give in to comfort foods like wine, chocolate, or takeaways. This is where having someone to keep you accountable makes a huge difference.
A coach who understands the unique challenges of menopause will not only guide you through your fitness and nutrition plan but will also check in regularly to ensure you’re staying on track.
Just as you show up to work each day and work hard because you have a boss keeping an eye on your tasks, having someone who holds you accountable increases your chances of success.
Trinity offers expert coaching designed specifically for women over 40. Our coaches will support you every step of the way, helping you overcome obstacles and stay committed to your goals.
Isabel, one of our Trinity clients stressed how important a coach was for her in her journey:
“The accountability was key for me. There were days when I didn’t want to do the workout or felt like eating chocolate, but I didn’t want to let Danny down. It wasn’t just about ticking boxes—it was about having someone who really got it, someone I could share my wins and struggles with, who knew exactly what I was going through”.
Why This Menopause 5-Day Plan to Lose Weight Works
This Menopause 5-Day Plan to Lose Weight works because it addresses the unique challenges women face during menopause. It’s not about extreme diets or hours of exercise. Instead, it focuses on small, sustainable changes that fit into your lifestyle and help you lose weight consistently.
Here’s why it works:
- Low Impact Strength Training builds muscle, boosts metabolism, and is gentle on joints.
- Walking more helps you stay active without overloading your schedule.
- Cleansing your environment eliminates temptation and sets you up for success.
- Cutting back on alcohol and caffeine reduces fat storage and stress.
- Improving sleep and reducing stress keeps your hormones balanced and prevents overeating.
“Before I started TRINITY I weighed 92kg and I was the heaviest I’ve ever been. I’ve made amazing progress with Trinity from day one! I lost a stone in 3 weeks and have just continued losing weight whilst gaining strength, energy and bags of confidence! Trinity has changed my life completely!”
– Julie (50), Trinity Client
Looking To Make A Change?
We understand how difficult it can be to manage your weight during menopause, especially with everything else life throws your way.
But remember, there are options, and you don’t have to do it alone. With the right support, a plan tailored to your needs, and accountability, you can overcome these challenges and reach your fitness goals.
Download our free guide for more tips, or sign up for our free training to learn how our Fit Over 40 program can transform your life.
