Let’s Bust Some Menopause Fat Loss Myths!
The area of menopause is fraught with misinformation and confusion. Tracy and her team are always focused on clearing the fog for you and helping to provide the clarity that allows you to still achieve your goals. Don’t let the myths stop you!! Take control, secure in the knowledge that menopause is not a show-stopper.
“You can’t lose fat during menopause.” 
False
Fat loss is still absolutely possible. While hormonal shifts can affect where fat is stored (e.g., more around the abdomen), the fundamental mechanism of fat loss – sustained energy deficit – still applies. It may take more precision and patience, but not resignation.
“Your metabolism crashes after menopause.” False (but nuanced)
Resting metabolic rate may decline slightly with age, largely due to muscle loss (sarcopenia) and reduced activity, not menopause itself. Strength training and protein intake can mitigate or even reverse this.
“Hormones make it impossible to lose belly fat.” False
Estrogen decline can increase visceral fat deposition, but it doesn’t override the laws of energy balance. It changes how fat is stored, not whether you can lose it. Strategic training, protein, and sleep matter more now than ever.
“You have to eat very little to lose fat in menopause.” False
While a calorie deficit is needed, very low intake can backfire by increasing fatigue, muscle loss, and stress. It’s more effective to combine modest calorie reduction with resistance training and nutrient-dense meals for sustainable results.
“Intermittent fasting (IF) is the best method post-menopause.” False (context-dependent)
IF can work if it helps you control calories, but it’s not superior for fat loss in menopause unless it suits your lifestyle. For some women, fasting increases stress or worsens sleep, which can be counterproductive. Individual response matters more than hype.
“Menopause weight gain is inevitable.” False
Weight gain tendency may increase due to hormonal and behavioural shifts (e.g. less sleep, more stress, reduced movement), but it’s not inevitable. Awareness and strategy beat defeatism.
“Cardio is the key to losing menopausal fat.” False
Cardio helps with heart health and energy expenditure, but resistance training is more powerful for preserving muscle, maintaining metabolic rate, and reshaping the body. Fat loss without strength training leads to a smaller, weaker version of the same shape. Both cardio and resistance training can be a part of a fat loss approach.
“It’s your hormones stopping you from losing fat.” False (but commonly believed)
Hormones shift your physiology (e.g. sleep, cravings, fat storage), but they don’t prevent fat loss. What changes is your hormonal environment, which can affect hunger, stress response, and energy levels. The challenge is real, but not insurmountable.
For a really informative and entertaining listen, Tracy has also had some incredible menopause focused guests on Move Daily Talks. In this particular session, Tracy chats to registered dietician, Nigel Denby, a fat loss and menopause specialist, based on out Harley Street in London, England.
Mastering Menopause
Tracy is passionate about supporting our warrior Movers, through what can be a really tough season. Menopause Override 2.0 is a program specifically designed for menopause support. It’s a terrific option, with coaching from Tracy herself, as well as full programs of workouts.
Join Tracy and Guests on Move Daily Talks
Every Saturday Tracy is joined by a special guest on her successful, and informative podcast, Move Daily Talks. Here is the latest release for you to listen to, learn from and enjoy. Or watch it on YouTube.
This Weeks Workouts!
Here is your handy reminder of the current week’s workouts. All of the workouts are available either free via the YouTube channel, or are the Members Exclusive workouts, which you can access if you sign up to our Membership. Don’t forget that the workouts are released across the week and so make sure you are signed up for YouTube notifications by subscribing to the channel!
