Menopause and perimenopause often come with a wave of physical and emotional changes, from belly fat that seems impossible to lose to dips in energy and mood. 

For women going through this phase, the struggle to feel confident and comfortable in their bodies can be tough. But as Suzy’s story shows, with the right approach, it’s possible to regain control over your health and achieve remarkable results.

Starting Point: A Common Struggle with Menopausal Weight Gain

Suzy, a dedicated medical professional, had always been active. Yet despite working out intensely—sometimes 6-7 days a week—she noticed weight creeping up, especially around her midsection. 

Her body no longer felt familiar, and her efforts to “fix” it only seemed to add stress. 

Feeling frustrated and out of control, Suzy knew there had to be a better way and sought guidance to make a lasting change.

Step One: Redefining Her Fitness Approach

When Suzy connected with me, her journey began with a surprising shift: less was more. 

I adjusted her workout schedule to just five days a week, focusing on quality over quantity, which helped reduce unnecessary stress. I designed a balanced program with three days of resistance training and two days of cardio for her. 

Here’s what her week looked like:

• Monday: Full Body Resistance Training
• Tuesday: Cardio
• Wednesday: Full Body Resistance Training
• Thursday: Rest
• Friday: Cardio
• Saturday: Full Body Resistance Training
• Sunday: Rest

In addition, we added a goal of 10,000 steps a day, allowing Suzy to increase her total daily energy expenditure naturally, without overloading her body.

Nutrition Adjustments to Support Energy and Belly Fat Reduction

In addition to optimizing her workout routine, we focused on simplifying Suzy’s nutrition to make it sustainable for her busy lifestyle and targeted at managing belly fat. 

Suzy wanted to incorporate more plant-based protein into her diet, so we created a whole-food-based plan that balanced nutrients and kept her meals enjoyable. 

By minimizing processed foods and sugary drinks, Suzy stayed full and fueled while working towards her fitness goals.

Suzy’s meal plan was simple but effective:

• Breakfast: Eggs or Tofu, Avocado, Toast, and Nuts
• Lunch: Tofu/Tempeh/TVP or Meat, Vegetables, Leafy Greens
• Snack: Greek Yogurt and Fruits
• Dinner: Tofu/Tempeh/TVP or Meat, Vegetables, Leafy Greens

With flexibility built in, Suzy was able to adapt recipes to her taste while meeting her protein and nutrient targets. 

Her favorite, high-protein edamame pasta, became a staple. By keeping her nutrition straightforward and focused on whole foods, Suzy saw improvements in her energy and felt more empowered in her journey to reduce belly fat.

Tracking and Accountability: Staying on Course

To maintain momentum, Suzy used her Apple Watch to track her steps and monitor her daily activity. 

We also set up an accountability system with daily check-ins and a weekly review of her progress. These check-ins are an essential part of the program and ensure progress toward goals. 

These regular check-ins were key in helping Suzy stay motivated and make any necessary adjustments along the way.

Visible Results and Confidence Boosts

After just a few weeks, Suzy began to notice real changes. 

The scale started to reflect her progress, and more importantly, her waist measurements decreased, and her clothes fit better. 

Each week brought new victories, from fitting into old jeans to receiving compliments from colleagues. By week 10, Suzy felt stronger and more confident. 

Her nursing staff even noticed the transformation, with one colleague jokingly asking for her “arm workout” secrets!

Key Takeaways from Suzy’s Journey

For Suzy, one of the biggest lessons was understanding that her body in perimenopause and menopause didn’t respond the same way it had in the past.

The intensity and frequency of her previous workouts were no longer effective—in fact, they may have hindered her progress. 

She learned that structured resistance training was more effective than just “working out.” Through this journey, she now understands the difference between exercise and training for body composition.

Suzy’s Advice to Other Women Facing Similar Challenges

Suzy’s transformation journey is proof that even with menopause, it’s possible to reach your goals and feel amazing. Here are her top tips:

1. Follow a Structured Routine: A well-structured plan with strength training is essential for managing belly fat and maintaining muscle mass through menopause.
2. Eat Enough and Eat Right: Don’t skimp on food; focus on whole foods and adequate protein, even if it means trying new plant-based options.
3. Prioritize Self-Care and Balance: Rest is as important as training. By listening to her body and managing stress, Suzy found a path that worked for her.

Suzy’s story is an inspiring example for women navigating the challenges of menopause and perimenopause. 

By focusing on structured strength training, balanced nutrition, and reducing stress, she achieved a transformation that not only changed her body but renewed her confidence and energy. 

For any woman struggling with belly fat, hormonal changes, or self-confidence during menopause, Suzy’s journey shows that with the right support, you can look and feel your best at any age.