In this blog, we’ll explore the inspiring story of Nicola, a 53-year-old woman who was able to lose 4 stone (56 pounds) despite the struggles of menopause. Her story is proof that weight loss whilst menopausal is achievable, and we’ll also share actionable tips and strategies that can help you, too, succeed during this challenging stage of life.
Nicola’s Wake-Up Call
Nicola’s journey began with a powerful motivator: her younger sister was diagnosed with type 2 diabetes. This life-altering news acted as a wake-up call, and Nicola realised it was time to take control of her own health before it was too late.
At 53, she was navigating the difficulties of menopause, dealing with sciatica, and struggling with her weight—starting out at 15 stone and 10 pounds.
Looking back at how she felt, Nicola shared:
“I was overweight and becoming more self-conscious. I tended to wear loose, baggy clothes to hide the lumps and bumps.”
For many women going through menopause, this sense of hiding is all too familiar—whether it’s dreading trying on clothes, avoiding social situations, or shying away from summer holidays.
But Nicola was determined to make a change.
Weight Loss Whilst Menopausal: What Worked for Nicola
The key to Nicola’s transformation was her decision to join the TRINITY Fit Over 40 Program. Having tried other methods in the past, she was ready for something that truly understood the unique challenges women face during menopause.
The program, designed specifically for women over 40, combines tailored workouts, personalised nutrition, and 1:1 coaching—all essential components for successful weight loss whilst menopausal.
Here are the strategies that helped Nicola lose 4 stone and regain her health:
1. Small, Achievable Goals
At first, Nicola had doubts about whether she could stick with a new routine. However, using her project management skills, she approached her weight loss with a clear plan.
Rather than focusing on the entire mountain of weight she wanted to lose, she broke it down into small, achievable goals.
“I prioritised my workouts and started to see small wins to begin with,” Nicola explained.
The key here was consistency—by focusing on making gradual progress, she was able to stay motivated and continue seeing results.
2. Support and Accountability
One of the standout features of the TRINITY Program is the personal coaching element. Nicola’s coach, Dave, became a vital part of her success. Weekly coaching sessions offered her the accountability and motivation she needed to stay on track, even when life got tough.
Nicola’s determination was tested when her father passed away, a difficult emotional hurdle that might have derailed her progress. But instead of turning to food for comfort, she relied on her support network to keep her focused on her health goals.
“Having the weekly check-in and chat with Dave has kept me focused and motivated,” she shared.
The TRINITY community also played a big role in Nicola’s success. With access to WhatsApp groups and challenges, she found herself surrounded by like-minded women who were on similar journeys, which provided extra motivation and camaraderie.
3. Tailored Fitness and Nutrition
Another major factor in Nicola’s weight loss success was the program’s approach to exercise and nutrition, which is specifically tailored for women experiencing menopause.
Many women in their 40s and 50s make the mistake of focusing solely on cardio workouts, thinking that more time on the treadmill will help shed pounds. However, during menopause, Low Impact Strength Training (LIST) is a far more effective way to boost metabolism and burn fat.
LIST workouts build lean muscle mass, which is crucial because muscle mass tends to decline with age and can slow down your metabolism. For Nicola, this shift in her exercise routine helped her body respond in a way that endless cardio hadn’t.
On the nutrition side, Nicola didn’t follow a restrictive fad diet. Instead, she worked with her coach to create a sustainable meal plan that focused on balanced macronutrients—particularly protein, which is essential for muscle maintenance and fat loss.
This approach helped her feel full and energised while shedding pounds consistently.
4. Mindset and Emotional Resilience
While physical changes were happening, Nicola also discovered the importance of mental and emotional wellbeing in her transformation. Her progress wasn’t just about the number on the scale—it was about building confidence and emotional resilience.
Nicola reflected on the program’s focus on mindset and stress management, calling it one of the best things she implemented during her journey. “I have found the stress shield and focus on mindset to be the best thing that I have implemented,” she said.
For many women, menopause can bring about increased stress and anxiety, which can often trigger emotional eating. By focusing on her mental wellbeing, Nicola was able to manage these challenges and stay on track with her goals.
Nicola’s Weight Loss Whilst Menopausal: A Life-Changing Transformation
By the end of her TRINITY journey, Nicola had lost an incredible 4 stone, dropping to a size 12. She no longer needed to hide behind baggy clothes—now, she embraces shopping and loves trying on clothes that fit well and make her feel confident.
More than just physical results, Nicola’s weight loss journey brought newfound joy into her everyday life.
She now has the energy and stamina to enjoy long walks with her dog, something that used to feel like a struggle.
“I enjoy buying clothes now as I’m confident they will fit!” she said. This sense of confidence has extended into her professional life as well.
Colleagues and friends have complimented her on her renewed energy and motivation at work, and Nicola is proud of the ripple effect her transformation has had on every area of her life.
Actionable Tips for Weight Loss Whilst Menopausal
Nicola’s story shows that weight loss whilst menopausal is possible with the right approach. If you’re ready to take control of your health and start your own transformation, here are a few actionable tips you can follow:
- Focus on strength training: Incorporate Low Impact Strength Training (LIST) into your routine to build muscle and boost your metabolism. Strength training is more effective than cardio for weight loss during menopause.
- Prioritise protein in your diet: Protein helps maintain muscle mass and keeps you feeling full longer, making it a crucial part of any menopausal weight loss plan.
- Break down your goals: Set small, achievable goals to keep yourself motivated. Celebrate every win, no matter how small, to maintain momentum.
- Get support: Whether it’s a coach, a fitness group, or a friend, having accountability can make all the difference in staying consistent and motivated.
- Manage stress and mindset: Focus on building emotional resilience and managing stress to prevent emotional eating and stay on track.
Start Your Transformation Today
If Nicola’s story has inspired you, why not take the first step towards your own transformation? You deserve to feel confident, strong, and comfortable in your own skin, no matter what stage of life you’re in.
To get started, we’ve got some fantastic resources that can help you achieve your goals:
- Download our free guide to learn how you can drop 1-2 dress sizes in 12 weeks: Free Guide
- Sign up for our free training to discover the exact steps to successful weight loss after 40: Free Training
- Learn more about our Fit Over 40 Program and see how personalised coaching can help you transform your health: Fit Over 40