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Menopause & Weight Loss / Weight Gain

Weight Gain should not be inevitable during the menopause. Nor should struggling to lose weight. We have helped dozens of women to lose weight, tone up and get fit, even during the menopause.

One of the key things to bear in mind is that the menopause itself it not the cause of weight gain! Moreover, there are several things you can do to prevent weight gain and. if desired, lose weight. lose body fat, tone up and get in the shape of your life – even during the menopause and beyond!

Vanessa (46)

“My experience of going through the menopause along with an under active thyroid was no different to others making progress who didn’t have these health issues. I trained 2-3 times a week and focused on my nutrition. 

2/3 of my weight came off pretty quickly (which had never happened before) and my body was toned like I’d never seen. This motivated me to achieve my goal and, 2 years on, I’m still in a place where I make good and healthy meal choices but also have wiggle room for days/nights out!”

According to the NHS,

“During the menopause, muscle mass reduces meaning that fewer calories may be needed. Over time this can lead to weight gain. Being careful about energy intake and doing more physical activity can help prevent weight gain”

The Association of UK Dietitians (BDA) concur,

“During the menopause, muscle mass reduces which means you may needing that fewer calories may be needed. Over time this can lead to weight gain. Being careful about how many calories you consume, your portion sizes and doing more physical activity can help prevent weight gain”.

According to The British Nutrition Foundation,

“A healthy, varied diet and a healthy lifestyle, including not smoking, limiting alcohol consumption, doing physical activity and maintaining a healthy bodyweight, can help to reduce the severity of menopausal symptoms and protect against long-term health problems associated with loss of oestrogen, such as cardiovascular disease and osteoporosis”.

The BDA note,

“Resistance activities, such as using weights, are especially important to both preserve and build muscle mass”. The NHS concur, “Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause. It can also help you keep as well as possible in the future”.

Lorraine (56)

“I’ve lost weight and toned up. My body shape has changed, I’m eating healthier and my health is the best it’s ever been. I’m so glad I made the decision to join!”

So, you see, weight gain is not inevitable, and weight loss isn’t impossible! All you need is the right plan, the right knowledge and the right support.

In fact, we’ve helped so many women to lose weight, tone up, get fitter and stronger, and have a better body during the menopause than they had in their 20s!!

If you’ve got the motivation and the mindset then we can help you with the knowledge and the experience!

Check our Private Personal Training packages here.

Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.

As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!


The Reach Personal Training approach to health and fitness is no-nonsense but fun, friendly and motivating. We don’t do short-cuts or fad diets. Our FAT LOSS and BODY TONING training programmes are based on science and common-sense and they get long-lasting results.

If you hate the thought of drifting aimlessly from machine to machine around a commercial gym, with Jeremy Kyle on the TV, then get in touch today to enquire about our Private Personal Training & Group PT packages


Unit 9, Carr Mills, Business Park, 919 Bradford Rd, Birstall, Batley WF17 9JY