Navigating Menopause: Five Strategies That Helped Me go from Fat to Fit

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Melissa Neill

Menopause is a transformative phase in a woman’s life, usually accompanied by changes in weight and metabolism.

As I journeyed through perimenopause and menopause, I faced the challenges of gaining weight and initially try as I might I couldn’t seem to shift fat especially around my mid-section. In this blog, I want to share the five strategies that proved to be a game-changer in my weight loss journey during this unique life stage. They go beyond conventional weight loss techniques and you have to throw out of the window what you already know and worked in your younger days for weight loss. Trust me, this stuff works if you do it properly.

🏋🏽‍♀️ Strength Training

During perimenopause and menopause, you are going to lose muscle and this one of the reasons why your metabolism has slowed down. But the great news is you can do something about loss of muscle. You can build it up and therefore rev up your metabolism. This is where lifting heavy weights made all the difference. Building and preserving muscle through strength training not only helped me manage my weight but also contributed to improved bone density and reduced the risk of osteoporosis—a concern for many women during this phase. Not only that lifting weights will greatly reduce your risk of heart disease, type 2 diabetes and many other health conditions. You will develop better balance, mobility and stability and even improve the quality of your life as you age. There is a reason why lifting weights is dubbed ‘the elixir of youth’.

🍽 High Protein Diet

Hormonal changes can sometimes lead to increased cravings and snacking. Embracing a high-protein diet proved to be a game-changer for me. Protein keeps you feeling full and satisfied, helping to curb those hormonal hunger pangs. It’s also essential for maintaining muscle mass and supporting hormone balance. And crucially you burn more calories just by eating when your diet is rich in protein rather than carbs and fats.

🍩 No Cheat Meals:

Dealing with hormonal fluctuations can make it tempting to indulge in comfort foods, but I discovered that completely eliminating cheat meals from my routine helped me maintain a more balanced relationship with food. This approach allowed me to stay on track with my nutritional goals, even when faced with those menopausal cravings.

🏃🏽‍♀️ Cardio (But Not Too Much):

Cardiovascular health is of utmost importance during perimenopause and menopause. However, excessive cardio can lead to stress on the body and loss of muscle which slows metabolism down. I found that balancing cardio in moderate way, for 30 mins or less 2-5 times a week was key. Or you can chose like I to do to walk instead, in which case you can do as much as you like. I like to get in 10,000 steps per day. This approach allowed me to maintain a healthy weight, support heart health, and manage stress levels.


Last but certainly not least, the power of a positive mindset is incredibly important during the menopausal journey. Hormonal fluctuations can affect mood and motivation, but by staying positive and focused on my goals, I was able to overcome many challenges. Remember that staying consistent over time is far better than doing this for 3 weeks or so then falling off. So you need the think of this as a lifestyle choice for the rest of your life like I did.

Navigating perimenopause and menopause is a journey that goes beyond hormonal changes and hot flashes. It’s about embracing a holistic approach to health, and that includes managing our weight and well-being.

Remember that every woman’s experience is unique, and your path to success may be different. Embrace self-improvement, set realistic goals, and stay positive. Your journey during this phase of life is one of transformation and empowerment, and I hope my experience inspires you on your path to success.

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