Fit at 60: Valerie’s 20-Pound Weight Loss After Menopause
Is it possible to lose 20 pounds after menopause? Absolutely!
Often times women approaching 60 question whether or not they can get in shape and make serious changes to their bodies. The answer is absolutely! While a woman’s body responds differently in her 50’s & 60’s after menopause than it did in her 20’s & 30’s before menopause, it is possible to lose bodyfat and gain muscle. In fact, I work with women each day that transform their bodies to get fit at 60. Let me introduce you to one of these amazing women who decided ahead of time that she would be fit at 60!
How the Female Body Changes at 60
As women enter their 50s and 60s, hormonal shifts, slower metabolism, and changes in muscle mass can make it feel harder to see progress. After menopause, estrogen levels decline, which can cause the body to store more fat around the abdomen and make weight loss feel more challenging. Muscle tissue also tends to decrease with age if it’s not actively maintained, which is why strength training becomes so important for women over 60.
Bone density, joint comfort, and energy levels may also shift — but these changes don’t have to hold you back. With smart nutrition, regular strength training, and consistent daily movement, women can build muscle, increase metabolism, and improve overall health at any age. I see it happen all the time — and Valerie is a perfect example. Let me introduce you to one of these amazing women who decided ahead of time that she would be fit at 60!
Fit at 60 Transformation
Name: Valerie Lewis
Age: 59 on October 24th
Hometown: Kenai Peninsula, Alaska
While I was born and raised in Minneapolis, I have spent my last 30 years living in Alaska. I met my husband when I was 17, we’ve been married over 34 years now. We have one daughter that is living on her own and one seven-year old terrier mix named “Wolfy”. I earned an Associates Degree and have worked in the admin field for many years. I have had my current job for 10 years, and I package mortgage loans and do credit counseling.
“When I was 35-45, my life was extremely difficult and stressful and I took comfort in food and my weight got up to over 200 pounds. I had tried everything almost under the sun to lose weight.”
When I was 35 – 45 years old, my life was extremely difficult between stressful jobs, a teenager, and aging/ill parents. I also had just found out my left leg was filled with blood clots (I was born with a thick blood disease). I had an extreme hard time trying to exercise for a long while with my left leg 3 inches bigger than my right. I obviously took comfort in food and my weight got up to over 200 pounds. I tried everything almost under the sun to lose weight try to make my fit at 60 transformation. Going to the gym was my normal thing for my entire adult life; however, I did not how to work out correctly.
Food allergies entered my life around age 42. I finally figured out I was allergic to trans fats or hydrogenated oils and dairy. Right away, 50 pounds fell off without even trying once I eliminated those from my diet. This really motivated me to start working out harder. I started doing acupuncture to help with the severe allergies. The benefits from doing acupuncture for a couple years very steady, I lost 2 inches off my left calf, I no longer had to carry an epi pen, and I flew through Menopause with no hot flashes or night sweats.
When you want to be fit at 60, getting your family involved is critical.
Other great news is that my husband started working out. He got really into lifting and researching exercises, supplements, and really helped me to stay motivated. I started having protein first thing in the morning and within 20 minutes of working out. He also got me taking BCAA’s (Branch Chain Amino Acids) to help prevent sore muscles.
I started seeing some nice muscle definition in my legs and arms, but my middle section was not looking good still. I thought maybe I should start working my abs by doing major ab focused exercises if I wanted to be fit at 60. Still, I had that extra around my middle. Then, at age 50, I found out I had osteoarthritis in both hands. I had to change the way I did things to prevent pain in my hands. I started taking CBD, which keeps me off Advil and other things to prevent pain in my hands.
What lead you to working with Julie Lohre and FITBODY in your quest to be a woman that was seriously fit at 60?
I kept thinking I will never get rid of this extra around my middle. Knowing I was struggling so hard to get rid of that extra weight, my husband in all his research came across online fitness coach Julie Lohre. He said I should reach out to her and see if we could hire her to help me. I kind of hesitated due to the fact it was all online. I realized after using a couple of local trainers, I still wasn’t getting the results I wanted, which was no love handles and a flat tummy. So, I reached out Julie Lohre hoping she could take me on.
My weight on January 1, 2022 was 139. I was mortified and thought no way, it’s creeping up. I new I needed to lose 20 pounds after menopause. So, I started eliminating the comfort junk food once again and lost about 4 pounds. I weighed 135 when I started working with Julie Lohre the end of February this year.
Nutrition for 60 year Old Woman to Lose 20 Pounds After Menopause
“I find that I am eating quite a bit more food than I used to… I guess (before working with FITBODY & Julie Lohre) I was eating way too many carbs and calories with no nutrients. Now, I never feel stuffed or starving. I feel perfectly comfortable all the time now. I can picture myself eating like this the rest of my life.
Fit at 60 Female – Valerie Lewis
What is the right kind of nutrition for a 60 year old woman that wants to lose 20 pounds after menopause? Well, I found that it starts with hydration. Drinking a gallon of water a day is amazing and not that hard to do. I love my new way of eating, this is not a diet at all. I find that I am eating quite a bit more food than I used to, I feel like I am always eating – well, at least every 2-4 hours. I guess I was eating way too many carbs and calories with no nutrients. Now, I never feel stuffed or starving.
Lose 20 Pounds After Menopause
I feel perfectly comfortable all the time now. I can picture myself eating like this the rest of my life. I find it is not that hard to keep track of how much protein, carbs, fat, and calories I eat when I use an app called MyFitnessPal. I look at food before I eat it and think, “What nutrients will this provide my body with?” Although, once-in-a-blue Moon, I will have a small treat. It doesn’t hurt me at all when I do it sparingly!
How Has Your Body Changed Working With Online Fitness Coach for Women, Julie Lohre?
Now, I weigh 113 – 115. This is the same weight I was when I first met my husband. He’s very happy! My BMI is finally under 20 and I beat my goal to lose 20 pounds after menopause! I lost my love handles finally!!!! I find I have a little bit of loose skin, but my tummy is finally looking flatter… no more menopause belly!
I know I still have more work to do in building up my muscles, but I am on an upward pattern and plan to stay there. I really am addicted to the gym. I also love to walk my dog and do yoga at home. I cross country ski in the Alaska winters and love shoveling snow believe it or not – it is fantastic exercise.
| February | September | 7 Mo Change | |
|---|---|---|---|
| Weight | 135 | 113.8 | – 21.2 Pounds |
| BMI | 21.5 | 19.7 | – 1.8 |
| BodyFat % | 28.1 | 23.7 | – 4.4 |
| Visceral Fat % | 5.0 | 4.0 | – 1.0 |
If you’re a woman in your 50s or 60s who’s tired of guessing what works, I’d love to help you do what Valerie did — build strength, lose weight after menopause, and feel incredible again.
Through my online fitness and nutrition coaching, I’ll create a personalized plan that fits your body, goals, and lifestyle. You can do this!
What is it like working with online fitness coach Julie Lohre?
My online fitness coach, Julie Lohre will send me updated exercises often, so the exercises keep changing. I never have to walk into the gym and say to myself, “What should I do today at the gym.” I no longer do the same exercises over and over again. She has an amazing exercise database online to see how to do new exercises I am not familiar with. Julie always responds to all my questions in a very timely manner. She is very supportive and motivates me to try harder, as does my husband. I have a great team in my corner. I love reading the articles in her FITBODY Magazine and love her inspirational e-mails.
My goal is to be in a Bikini Fit competition by the time I am 60 years old. I had an aunt that wore a bikini when she was 74 – I met her when I was in middle school and thought that was so impressive. I thought I want to be able to do that! I am going into the competition for FUN. Just to say, “I did it.”
My favorite quote is from an aerobic class I took many, many years ago. I will never forget it. The instructor said, “You grew it – you lift it”.
Sample Meal Plan for 60 year old woman to lose 20 pounds after menopause:
While my online fitness coach, Julie Lohre changed my nutrition plan every 2 weeks depending on the changes we saw in my progress update and my feedback, here is a sample of what I ate. Wholesome, healthy, satisfying foods that fueled my body! This sample meal plan for a 60 year old woman is one that you could follow as you approach 60 or if you want to be fit at 60.
Lose 20 Pounds After Menopause Diet Plan
1600 Calorie Meal Plan | 1600 Calorie Diet Plan for Women
Macronutrient breakdown 30% Protein, 44% Carbs, 26% Fat
Meal 1 Breakfast Bowl
½ cup oatmeal
1 TBSP Flax Seeds
1 cup Strawberries
1 whole Egg
Meal 2 Peanut Butter Protein Shake
2 scoops PBP Plant Based Protein or UMP Protein Powder
1 TBPS Peanut Butter
Meal 3
3 oz Water Packed Tuna
1 TBSP Reduced Fat Mayo
2 Slices Ezekiel Bread
Veggies toppings (lettuce, onions, tomato, etc)
Apple
Meal 4
6 oz Grilled Chicken Breast
½ cup Pineapple
3 oz Carrots
6 oz Sweet Potato
1 TBPS Butter
FAQs About Getting Fit at 60 and Losing Weight After Menopause
How long does it take to get in shape at 60?
Everyone starts in a different place, but most women begin noticing more energy and strength within 4–6 weeks of consistent training. Visible changes like fat loss and muscle tone usually follow over the next 3–6 months. With steady effort and smart nutrition, it’s realistic to lose 15–20 pounds in that time — just like Valerie did.
Is it possible to get in shape at 60?
Absolutely. Women over 60 can improve strength, lose body fat, and boost energy with the right plan. It comes down to consistency with strength training, daily movement, and balanced nutrition — not perfection. Your body still responds beautifully to training at this stage of life.
What’s the best exercise for women over 60?
The best exercises are ones that build strength without stressing your joints. I recommend compound movements like squats, rows, and presses with dumbbells or machines, combined with low-impact cardio like walking, cycling, or swimming. A mix of these helps maintain lean muscle and protect bone health.
Can a 60-year-old woman still build muscle?
Yes — and it’s one of the most important things you can do for your health. Strength training stimulates muscle growth at any age, especially when paired with enough protein and recovery. Building muscle increases metabolism, improves posture, and keeps you strong for years to come.
How can women over 60 lose belly fat after menopause?
Hormonal shifts after menopause can make fat loss harder, especially around the midsection, but it’s absolutely possible. Focus on protein-rich meals, strength training 3–4 times per week, and staying active throughout the day. Managing stress and getting quality sleep also help balance hormones that affect belly fat storage.
Valerie’s transformation proves that age doesn’t define your potential. You can build strength, lose weight after menopause, and feel confident in your body again — no matter where you’re starting.
I’ve seen it time and time again with women in their 50s and 60s who thought their best years were behind them. With the right plan and consistent effort, your body can become stronger, leaner, and more energized than you ever expected.
If you’re ready to see what’s possible for your own body, I’d love to help you create your personalized plan. Learn more about my online coaching for women over 50.
Research Supporting Fitness and Weight Loss After Menopause
Fragala, Matthew S., et al. “Resistance Training for Older Adults: A Position Statement From the National Strength and Conditioning Association.” Journal of Strength & Conditioning Research, vol. 33, no. 8, 2019, pp. 2019-52.
– Provides evidence-based guidelines on strength training for older adults, covering program design, physiological adaptations, and functional benefits. Lippincott Journals
Khalafi, M., et al. “The Effects of Exercise Training on Body Composition in Postmenopausal Women: A Systematic Review and Meta-Analysis.” Menopause (New York, N.Y.), vol. 30, no. 8, 2023, pp. 1000-12.
– Examines how resistance, aerobic and combined exercise affect fat mass, muscle mass and waist circumference in postmenopausal women. PMC
Davis, S. R. “Understanding Weight Gain at Menopause.” Climacteric, vol. 15, sup-1, 2012, pp. 419-29.
– A review of how the menopause transition affects body weight and fat distribution—supports your article’s explanation of body changes with age. Taylor & Francis Online
Isenmann, E., et al. “Resistance Training Alters Body Composition in Middle-Aged Women according to Menopause Status: A Controlled Study.” BMC Women’s Health, vol. 23, 2023, article no. 284.
– Investigates how post-menopausal women respond to resistance training compared to pre-menopausal; relevant to your target audience (women 50-60+).