How to lose weight and keep it off after menopause

Menopause.

We all know it’s coming, but I’m not sure any of us are really ready for it when it hits. Especially when fat seems to cling on tighter than ever and the things that worked in your 30s and even 40s suddenly don’t.

And sure, with today’s smorgasbord of weight-loss options—from meal plans to injectables to the latest “magic” pills—it’s easy to believe the hype. But will these options a.] work? and b.] give you the lasting results you crave?

I’ve got to be honest with you: Probably not.

Forget Pills, Think Skills

The real secret to losing weight—and keeping it off—isn’t hidden in a pharmacy.

You don’t need another diet or pills. You need skills.

Think about it: Skills are the things you do without even thinking. Brushing your teeth, driving a car or tying your shoelaces. You’ve practiced them so much, they’re second nature. That’s exactly what you need to create with your eating habits.

Your Behaviours Are the Currency of Change

The actions you consistently take—your behaviours—are what "pay for" the outcomes you want, like losing weight and keeping it off.

Just like money is used to buy things, your habits and choices are what "buy" the changes you want to see in your body. For example:

• Eating behaviours like what, when and how much you eat influence your body weight.

• Activity behaviours like walking, strength training or whatever your jam is, help maintain your metabolism, strength and health.

There’s no magic pill, trendy diet or quick fix for lasting change. The real key lies in your daily behaviours — specifically ones that are easy and doable.

It’s about finding what works for YOU and sticking with it consistently. That’s where lasting success begins.

Then it’s about mastering those behaviours, much like learning to ride a bike — it requires practice, patience and a willingness to wobble a bit before you’re cruising confidently down the road.

Start by choosing one simple behaviour, practice it consistently and be patient with the process. The goal is to make the behaviour feel as automatic as brushing your teeth.

Once it becomes part of your routine, you’ll spend less mental energy on it and more on enjoying the results. Then you can move onto mastering the next skill.

4 Game-Changing Skills to Help You Lose Weight and Feel Amazing After Menopause

I navigated the challenges of menopause without gaining weight by leaning on four core skills. They’ve worked wonders for my clients, too. They’re practical, backed by science and designed to help you achieve your best health.

These four simple yet powerful skills can help you manage your weight, boost your energy and feel amazing, during peri and post-menopause.

1. Tune Into Your Body’s “Perfect Gauge”

Your perfect gauge is like an internal fuel meter, guiding you to eat when you're hungry and stop when you've had enough. No calorie counting or rigid portion sizes—you need to become highly skilled at listening to your body’s signals.

The problem? Most of us eat because it’s “time,” because food is there, or just out of habit. Spend the time to master your hunger and fullness cues and you’ll know exactly what your body needs and when it needs it. It takes practice, but it’s a game-changer for long-term health and satisfaction.

2. Pile On the Vegies

Vegies are the superheroes of your plate—loaded with incredible nutrients, fibre and the power to keep you satisfied. Aim to fill half your plate with colourful vegetables at lunch and dinner for meals that are both nourishing and satisfying.

While most people manage this at dinner, lunch is often the veggie slacker. So, if your lunch could use a boost, aim to pile on those vegies and feel the difference!

3. Move Like You Mean It—But Make It Fun

Exercise shouldn’t feel like a chore. The trick is to find movement that lights you up—whether it’s dancing, yoga, hiking or (my favourite) walking the dog.

Strength training becomes especially important during peri and post menopause. Building muscle is your secret weapon for staying active, strong and supporting a healthy metabolism. So, let go of the calorie-burning obsession and focus on movement that makes you feel strong, energised and alive!

4. Stress Less, Sleep More

Stress and sleep are weight loss wildcards, especially after menopause. High cortisol (the stress hormone) can encourage belly fat, but you have tools to manage it. Try deep breathing, unplugging from your phone, saying “no” more often or giving yourself a few minutes outside to get some fresh air.

And don’t underestimate the power of sleep! Quality rest is your body’s reset button, giving you the energy to make healthier choices and avoid late-night “what-the-hell” or “fuck-it” eating.

Overall, Be Consistent

The real way to lose weight after menopause isn’t about extreme diets or intense workouts. It comes from what you do most of the time.

It happens when you are listening to your body and working with it, managing stress, eating foods that truly nourish you and moving in ways that make you feel strong and energised.

You may also need to adjust your expectations. Weight loss after menopause is absolutely possible, but it might take a bit more time.

The secret? Consistency. Stick with it and the results will come!

And if you need help with any of this please get in touch. This is what I love doing :)