Peri & Menopausal Specialist

The ULTIMATE Beginner's Guide to Menopause Weight Loss

Introduction

Welcome to the ultimate beginner’s guide to the menopause weight loss! If you’re navigating the challenges of menopause and feeling frustrated that what worked before no longer does, you’re in the right place.

In this guide, we’ll dive into the science behind menopause weight gain, nutrition changes to make, healthy approaches to weight loss, and essential tips for success.

Welcome to the ultimate beginner’s guide to the menopause weight loss! If you’re navigating the challenges of menopause and feeling frustrated that what worked before no longer does, you’re in the right place.

In this guide, we’ll dive into the science behind menopause weight gain, nutrition changes to make, healthy approaches to weight loss, and essential tips for success.

If you are new to my Menopause Teachings – I am a qualified Menopause Practitioner, a member of The British Menopause Society, founder of Menopause Mastery and a Menopause Educator to health professionals. I have worked with over 1800 women on a 1-1 basis and spoke to 100s of thousands of women as a keynote speaker at many Menopause Conferences.

So what you are about to read here is not only evidence based but it has been proven time and time again with the endless menopause women who have worked with myself and my team of menopause experts in our Menopause Mastery Virtual Clinic

If you are new to my Menopause Teachings – I am a qualified Menopause Practitioner, a member of The British Menopause Society, founder of Menopause Mastery and a Menopause Educator to health professionals. I have worked with over 1800 women on a 1-1 basis and spoke to 100s of thousands of women as a keynote speaker at many Menopause Conferences.

So what you are about to read here is not only evidence based but it has been proven time and time again with the endless menopause women who have worked with myself and my team of menopause experts in our Menopause Mastery Virtual Clinic

Understanding Menopause Weight Gain:

During menopause, hormonal changes can lead to an increase in visceral fat, the type of fat that surrounds your organs and contributes to health risks. Unlike subcutaneous fat, which lies just beneath the skin and is easier to lose, visceral fat is more stubborn and tends to accumulate around the abdomen, increasing the risk of heart disease, diabetes, and other health issues.

As per The North American Menopause Society:

” Visceral Fat on average naturally increases from 5% to around 15% – 20% in women during their peri menopause years”

This is one of many reasons why menopause weight loss feels DIFFERENT – before menopause we really only had to worry about subcutaneous fat (ie a calorie deficit or “eating less and moving more”) whereas in order to successfully see menopausal weight loss you need to focus on BOTH -ie your subcutaneous fat AND visceral fat. Visceral fat ismainly driven by poor gut health, inflammation, hormonal changes and insulin resistance.

As per The North American Menopause Society:

” Visceral Fat on average naturally increases from 5% to around 15% – 20% in women during their peri menopause years”

This is one of many reasons why menopause weight loss feels DIFFERENT – before menopause we really only had to worry about subcutaneous fat (ie a calorie deficit or “eating less and moving more”) whereas in order to successfully see menopausal weight loss you need to focus on BOTH -ie your subcutaneous fat AND visceral fat. Visceral fat ismainly driven by poor gut health, inflammation, hormonal changes and insulin resistance.

Nutrition Changes for Menopause Weight Loss

FOCUS ON WHOLE FOODS:

Fill your plate with nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients while keeping you feeling satisfied and energised.

LIMIT PROCESSED FOODS:

Cut back on processed foods, refined sugars, and unhealthy fats, which can contribute inflammation which will drive increases to visceral fat.

BALANCE MACRONUTRIENTS:

Aim to include a balance of carbohydrates, protein, and healthy fats in each meal to support energy levels, muscle maintenance, and hormone balance.

Healthy Approach to Weight Loss

SET REALISTIC GOALS:

Focus on making sustainable lifestyle changes rather than chasing quick fixes. Remember, slow and steady progress is key to long-term success.

PRACTISE MINDFUL EATING:

Pay attention to hunger cues, eat slowly, and savour each bite. Mindful eating can help prevent overeating and promote a healthier relationship with food.

STAY CONSISTENT:

HEALTH is not one size fits all and health is not a list of “set to dos” like “Walk 10,000 steps every day” “eat these exact meals every day” and so on - No one’s life looks the exact same every single day so trying to follow a SET health plan is just setting yourself for a difficult ride. Learn how to ebb and flow, how to include socialising, how to easily adjust your exercise plan on days you end up having less time, learn how to navigate changes to your day that means your planned meals end up going upside down - ie learn what a HEALTHY LIFESTYLE actually means

Balancing Cortisol for Menopause Weight Loss

As we go through menopause and start to lose our anti inflammatory hormone estrogen our body starts to produce more cortisol.

Combine a higher level of cortisol with poor sleep, stress inducing activities (like skipping meals, over exercising, prolonged fasting etc) and unmanaged stress levels you can easily tip over into a state of unbalanced cortisol levels.

This can lead to weight gain, especially around the abdomen. To balance cortisol levels, start with reducing the things that INCREASE cortisol.

Stop undereating (ie those 1200 calories diets, detox diets etc)

Stop overtraining and undereating

Reduce fasting windows

Avoid having coffee for breakfast

Start prioritising sleep

Stop avoiding poor gut health

Managing Gut Health for Menopause Weight Loss

As women age the range of diversity of our gut microbiome vastly declines. Research shows it plateaus in women around the age of 40 and slowly decline there after.

Many studies have now shown that the change of the gut diversity in women over 40 has direct links to the microbiome’s role in energy and estrogen metabolism causing weight gain, lower metabolism and increased insulin resistance.

Start with these two foundational basics when it comes to improving your gut health.

EAT PROBIOTIC-RICH FOODS:

Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet to support a healthy balance of gut bacteria.

FIBER-RICH FOODS:

Include plenty of fiber-rich foods like fruits, vegetables, whole grains, and legumes to support digestive health and promote feelings of fullness.

Melatonin levels are also affected by the following:

Low iron

Low Vitamin D

High Cortisol

Overexposure to Artificial Light Exposure

Eating too little and over training: ie overstressing your nervous system

Stop undereating (ie those 1200 calories diets, detox diets etc)

Poor Gut Health and Microbiome

Overuse of Caffeine

Unmanaged Stress

Irregular sleep patterns

So, What Can We Do?

REDUCE CORTISOL LEVELS IN THE EVENING

Keep stress levels low and the body calm in the evening. Ensure you have a good wind down routine in the evening and avoid activities that can spike cortisol ie looking at work emails before bed/scrolling

AVOID EATING TOO CLOSE TO YOUR BEDTIME

During menopause, gut digestion slows, hence eating less volume of food at night reduces insulin load. Studies show high insulin disturbs melatonin production

MANAGE OVERALL STRESS/ANXIETY LEVELS

As estrogen levels decrease during menopause our body naturally produces more cortisol meaning women become less stress resilient and its very easy to exist in that “fight or flight” mode. Ensuring you have solid consistent tools to reduce and manage stress levels will help reduce cortisol levels and help aid sleep quality

EAT MORE ANTI INFLAMMATORY FOODS

The American Heart Association found that women following a more anti inflammatory diet during menopause had a better overall sleep efficiency - we also see this as being a key difference in reducing night sweats

HAVE A PLANT BASED PROTEIN SOURCE AT NIGHT

The American Heart Association found that women following a more anti inflammatory diet during menopause had a better overall sleep efficiency - we also see this as being a key difference in reducing night sweats

A GOOD NIGHT’S SLEEP STARTS IN THE MORNING

Morning light exposure is important to reset the circadian clock. Melatonin should be high at night and low in the morning. Light in the eyes in the morning has the single most influence on re-setting the circadian clock

How this client lost 32lbs of Menopause Weight and...

KEPT IT OFF!

When this client first came to us she was completely overwhelmed. She had tried many diets and had been exposed to endless conflicting information. She didn’t know what was “right”, where to start or HOW to make any of it work for HER life!

We started by collecting a FULL list of her menopausal symptoms - this allowed us to build a nutrition plan with the correct foods to actually REDUCE the Brain Fog, Hot Flashes, Night Sweats, and Joint Pain.

As a large % of weight gain during menopause is related to Visceral Fat increase during peri menopause years it was important for us to determine what was driving inflammation in HER body and a plan to reduce it.

This not only helped with reducing body fat but it greatly helped reduce joint pain and allowed her to start exercising again without pain.

By doing a full HORMONAL SCREENING we were able to determine if her cortisol levels were showing high or not. By doing a full PELVIC HEALTH SCREENING we were able to determine if she was experiencing any early signs of weakened pelvic floor (which is something that declines in ALL menopausal women).

This allowed us to determine the specific exercises we should include and the ones to avoid while working towards our weight goal but also to ensure we were optimizing her HEALTH at the same time.

How this was implemented?

We didn’t really change HOW MUCH she was eating or change her workouts really. We focused on her NUTRITION choices – leaned towards more anti inflammatory foods, rejigged her mineral intake, worked on more balanced meals and increased her overall fiber intake.

She not only lost 32lbs but also eliminated her symptoms,
overhauled her energy and got her SPARK back!

Done FULLY natural via nutrition, gut protocols and sleep correction

Menopause woman loses an amazing...

8lbs in 7 Weeks!

“In the past 2-3 years, have gained 10lbs that I cannot lose”

7 weeks after working with us she has lost 8lbs of her menopausal weight gain…

This is one of our peri menopause clients who like most couldn’t understand why her weight was going UP even though she hadn’t changed how she ate or exercised.

In fact 14 months ago she invested in a personal trainer and has been training harder than ever – but her weight remained STUCK. Her menopause symptoms like sleep,
brain fog and hot flashes were getting worse. Her gut health was becoming worse each month and her frustration levels were steadily increasing…

WHY did her body feel so different now?

WHY do things no longer work?

WHY despite eating healthy & exercising do i feel worse?

These were just some of her frustrations…
Sound familiar?

As this client’s estrogen levels were now starting to decline her body was producing more cortisol and her inflammation was increasing – both of these led to an increase in VISCERAL FAT (especially around her core) as well as impacting her sleep, anxiety levels and overall hormone regulation.

As she was showing many signs of heightened cortisol and inflammation (low energy, broken sleep, hot flashes, joint stiffness, gut concerns, added weight to her core etc) this is what we tackled first.

As this client’s estrogen levels were now starting to decline her body was producing more cortisol and her inflammation was increasing – both of these led to an increase in VISCERAL FAT (especially around her core) as well as impacting her sleep, anxiety levels and overall hormone regulation.

As she was showing many signs of heightened cortisol and inflammation (low energy, broken sleep, hot flashes, joint stiffness, gut concerns, added weight to her core etc) this is what we tackled first.

We didn’t really change HOW MUCH she was eating or change her workouts really. We focused on her NUTRITION choices – leaned towards more anti
inflammatory foods, rejigged her mineral intake, worked on more balanced meals and increased her overall fiber intake.

After years trying to lose 10lbs she has lost 8lbs in 7 weeks. She is now experiencing ZERO hot flashes She is now having completely UNBROKEN sleep Brain fog? GONE!

In 7 weeks: No supplements have been used here. No fasting and no gimmicks.

Done FULLY natural via nutrition, gut protocols and sleep correction

CONCLUSION

Congratulations on taking the first step towards achieving your menopause weight loss goals!

All success stories start with the first few steps… This guide outlines those first few foundational steps.

Start there – start with putting the foundational basics in place. If you have been struggling with menopausal weigh loss strip things back to these basics!

If you’re interested in personalised support and expert guidance on your
menopause weight loss journey, we invite you to learn more about our Menopause Mastery program and join the 100s and 100s of women who have achieved transformative results. Together, let’s unlock your full potential and thrive during menopause and beyond.

YOU CAN BOOK A FREE MENOPAUSE CONSULTATION WITH MYSELF OR MY TEAM BELOW TO GET YOUR JOURNEY STARTED

AND IF YOU WANT TO LEARN MORE ABOUT HOW MENOPAUSE MASTERY WORKS

Here’s to your health and happiness!

YOU CAN BOOK A FREE MENOPAUSE CONSULTATION WITH MYSELF OR MY TEAM BELOW TO GET YOUR JOURNEY STARTED

AND IF YOU WANT TO LEARN MORE ABOUT HOW MENOPAUSE MASTERY WORKS

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