Nicola Graham, 54, had struggled with her weight for years, but it wasn’t until she was hit by the menopause that she decided to take action
Tipping the scales at nearly 17st and mourning the loss of her father, Nicola Graham, 54, said the menopause struck her “like a bolt”. Resolute in her mission to reclaim her wellbeing through nutritious eating and consistent physical activity — without spending a single penny on weight loss medications — Nicola became a member of her neighbourhood Slimming World group in January 2024.
Now 7st slimmer, Nicola’s journey stands as proof of the transformative impact of lifestyle modifications and unwavering self-belief.
Nicola said: “I was completely unprepared for how the menopause affected me – it changed everything. I suddenly felt like I was invisible to the world, my brain was foggy and I was constantly exhausted. The hot flushes and night sweats were relentless – my bedding was never out of the wash.
“Looking back, I sometimes can’t believe my body carried that extra 7st through such a tough time. Taking control of my health with the support of my Slimming World group helped me feel ‘seen’ again. My confidence was fading fast.
“At my lowest point I would enter a meeting room at work with my head down and try to blend into the background, now I stake my place! I feel strong, empowered and I’m so proud of what I’ve achieved.
“Although I’d tried losing weight before, this time I was determined to make a change. I found a Slimming World group locally and my husband Ian agreed to join with me. I lost 5lbs in the first week. That was a lightbulb moment for me.”
Nicola, a director of human resources for a multi academy trust in the North East, said: “I’ve struggled with my weight since my late teens, after I stopped competitive swimming. As a child, I used to train for hours every day, but when that ended, my appetite didn’t. I kept eating large portions, and without the exercise to balance it, the weight crept on.
“By my early 20s, I was wearing size 20 clothes and had accepted being the ‘larger than life’ friend even though inside, I felt anything but. My knees and hips ached constantly and I spent eight months on crutches after surgery to repair cartilage damage. I was also on medication for high blood pressure, as any strenuous activity triggered prolonged palpitations, which terrified me.
“After losing my dad in December 2023, Ian and I made a spontaneous decision to get married and, in September 2024, we had our dream Mamma Mia-style wedding in a whitewashed chapel on a tiny private island in Kos. I’d always hoped for a family of my own, but after several rounds of fertility treatment, it wasn’t meant to be.
“I had no diagnosed conditions, but being significantly overweight may have affected my chances. Today, I feel incredibly lucky to have three amazing stepchildren through Ian, who’s been by my side every step of our Slimming World journey. Together, we’ve lost 12st.”
Grief was ‘a motivator’
Nicola said: “Losing my dad was one of the main motivators to join Slimming World. He’d be so proud of what I’ve achieved and how much healthier I am today. I’ve gone from a size 20 to a size 10. Since losing weight I successfully completed the summit of Catbells in the spring of 2025, something I have always wanted to do.
“I’ve learnt that I need the support of others around me to help maintain my focus and give me encouragement. I have found that at Slimming World. I love my group, we support each other both in group and through our Facebook page. I also know now that I need the accountability for me, my group and my Consultant Vicky who’s been such a star throughout. Vicky invests so much time and energy into everyone, I feel I owe it to her to be successful too, not just to myself.”
Nicola’s journey mirrors findings from a Slimming World survey of 2,472 participants, which demonstrated that women navigating the menopause can achieve successful weight loss through healthy lifestyle modifications on the Slimming World programme. More than three quarters (79%) of members surveyed who were experiencing the perimenopause or had gone through the menopause confirmed they had successfully shed pounds with Slimming World.
Those currently in perimenopause who took part in the survey identified their top three most prevalent symptoms as exhaustion or low energy levels (51%), struggles with concentration (38%), and poor sleep quality (37%). Despite Nicola beginning to experience perimenopause at 52, which is around the average age for women in the UK, it can vary greatly and for some, it can occur much earlier.
The symptoms can significantly impact relationships, work life and weight loss efforts. A recent survey revealed that a staggering 85% of women found losing weight more challenging during the perimenopause and post-menopause stages.
Slimming World’s health and research consultant dietitian, Dr Amanda Avery, said: “We know the menopause can be a challenging time for many women. The support provided by Slimming World helps members feel healthier, confident and in control throughout this life stage.
“The programme empowers members to manage symptoms through healthier eating and regular activity. With tailored support, a wealth of resources and practical tips, members can manage symptoms, maintain a healthier weight and build lasting positive lifestyle habits. Our research shows weight loss is possible during the menopause.”
Vicky Robson, who manages the Town End Farm Working Men’s Club in Sunderland and is also Nicola’s consultant, praised her, saying: “Nicola is a true inspiration to everyone in our group. Her incredible 7st weight loss during the menopause shows what’s possible with determination and support.
“She’s living proof that you can take control of your health at any stage of life – and do it without relying on weight loss drugs. We all feel proud to know Nicola and I feel privileged to have played a small part in helping her rediscover the fabulous woman she’s always been.”
To discover more about Vicky’s groups, which run on Tuesday evenings at 7pm, Wednesday at 9.30am or Saturday mornings at 8am and 9.30am, call Vicky on 07496 968689. For further information or to locate your nearest group, visit slimmingworld.co.uk.
Nicola’s diet before
Breakfast: Frequently skipped
Lunch: Fast food chicken nuggets or crisps laden with fat and salt, or supermarket frozen pizza
Dinner: Takeaway pizza, rich curries with Persian rice fried in butter until crispy, poppadom and pickles, homemade lasagne with indulgent béchamel sauce, full-fat steak mince, full-fat cheese and cheesy garlic bread
Dessert: Share-size chocolate bar or ice cream
Snacks and drinks: 1-2 glasses of wine each evening, full-fat crisps
Nicola’s diet now
Breakfast: Overnight oats with abundant fruit and low-fat yoghurt or Slimming World’s full English breakfast (two slices of lean bacon with the fat trimmed off, Slimming World sausages, grilled tomatoes, spinach, two poached eggs and mushrooms – most items cooked in the air fryer)
Lunch: Fresh salad with smoked salmon or lean meat, homemade low-fat dressing with no added sugar Dinner: A Slimming World roast chicken dinner with fresh vegetables and low-fat homemade gravy
Dessert: A medley of blueberries, strawberries and raspberries served with low-fat yoghurt
Snacks and drinks: Fruit, high fibre cereal bar, water, de-caffeinated coffee, gin with slimline tonic
