How to Lose Weight and Keep It Off After Menopause
(Without Losing Your Mind or Your Socks)
Ah, menopause. That glorious, inevitable cosmic prank we all knew was coming but hoped might politely skip our chapter.
One minute you’re breezing through your 30s and 40s, flipping fat off like a casual ex and then—BAM!—it clings on like a bad karaoke partner who just won’t leave the stage.
And all those tricks that worked before? The low-carb this, the fasting that, the kale smoothies and the quinoa rituals? Suddenly, they laugh at you like they’re in on some joke you weren’t invited to.
And let’s not forget the dazzling buffet of options out there nowadays—meal plans, injections, magic pills promising the moon and a tighter bum. But ask yourself, will they…
a) Actually work?
b) Actually stick around once you’ve stopped taking them?
I’ll be blunt: Probably not.
Forget Pills, Think Skills
The secret to losing weight and keeping it off? It’s not a pill, potion, or some fancy gadget with an app.
It’s skills.
Skills are those things you do without thinking: brushing your teeth, tying your shoelaces, nodding politely while secretly planning your escape.
If you can master your eating habits like that, then congratulations: you’ve cracked the code.
Your Behaviours Are the Currency of Change
Think of your behaviours as the currency in the bank of your body.
Want to lose weight? You gotta pay the price every day with what you do—what you eat, how much you move, making sure you get enough rest.
No magic coin, no quick hack.
Like money buys stuff, your habits buy results.
Eating habits—what, when, how much—you control the till.
Activity habits—whether it’s dancing like nobody’s watching or lugging groceries like a champ—they keep your engine revving.
But here’s the kicker: it’s about easy, doable behaviours that you can stick with, not heroic sprints that burn you out faster than a cheap candle.
Master Your New Behaviour Like Riding a Bike
Remember learning to ride a bike? The wobbling, the near-falls, the sheer terror of looking like a total dork?
Weight loss habits are the same.
Pick one simple behaviour.
Practice.
Wobble.
Fall.
Get up.
Repeat.
Eventually, you cruise—and then you have energy left over to enjoy the ride.
4 Game-Changing Skills to Win the Menopause Weight War
Here are my four weapons of choice—no unicorn dust, no snake oil—just practical, science-backed moves that helped me and my clients sail through menopause without surrendering to the muffin top.
1. Tune Into Your Body’s “Perfect Gauge”
This is your internal fuel meter.
Eat when hungry, stop when satisfied.
No calorie-counting madness.
Sounds simple, but most of us eat when the clock says so, or because food’s staring at us like a needy toddler.
Mastering your hunger/fullness cues is like turning down the volume on the food noise in your head. It’s the holy grail of eating well.
2. Pile On the Veggies
Veggies are the unsung heroes of your plate.
Colourful, fibrous, filling and packed with nutrients that make your insides do a happy dance.
Half your plate at lunch and dinner. Aim for it like a boss.
Pro tip: dinner usually gets the veggie love, but lunch is often the sad sidekick. Beef up that midday meal and watch your energy soar.
3. Move Like You Mean It (But Make It Fun)
Exercise is not a punishment for eating cake.
Find movement that makes your heart sing.
Dance around the living room, take up yoga, hike or my personal fave—walk the dog like you’re on a mission.
Strength training is your secret weapon now—muscle keeps your metabolism humming and your body strong.
Forget the calorie burn obsession. Focus on feeling strong, alive and damn good in your skin.
4. Stress Less, Sleep More
Stress hormones are sneaky little devils that love to plump up your belly fat.
Sleep? It’s your body’s reset button, your secret weapon against the late-night “oh why not” snacks.
Deep breaths, phone detox, saying “no” more often and fresh air breaks are your best friends.
Remember: you can’t outrun stress, but you can outsmart it.
Consistency Is Queen (Or King)
There’s no magic, no instant gratification.
It’s about what you do most days.
Listening to your body, managing stress, eating to nourish, moving to energise.
Weight loss after menopause is absolutely doable—it just might take a smidge more patience.
The secret? Consistency.
Stick with it. You’ve got this.
And hey, if you want someone to cheer you on or help sort the noise, I’m here.
Because this stuff? It’s what I love doing.
Click here to get in touch.