If you’re over 40, you might notice that battling the bulge isn’t quite as simple as it used to be. In this post, you’ll learn how to eat, exercise, and change your habits to lose stubborn body fat and turn back the clock.
Do you have “love handles“? Or maybe just feel a little extra soft where you used to feel firm? Do you say “yeah right!” when someone says “age is just a number…”
Do you have a flabby “dad bod”? Or maybe you’re getting an extra curve where you don’t want one? You could be working out and eating the same way you did when you were 25, but suddenly you’re unable to burn body fat.
Don’t beat yourself up—it has nothing to do with willpower and everything to do with a phase of your life known as pre-menopause.
Pre-menopause usually begins somewhere around the age of thirty-five, and it just means that your body has slowed the production of growth hormone. A lower level of growth hormone levels means reduced body mass and bone mineral density and an increase in body fat, especially in the belly.
Other hormones affected are estrogen, progesterone, cortisol, and insulin.
Estrogen: Excess estrogen can lead to estrogen dominance, which causes inflammation and stubborn fat.
Progesterone: Lowered progesterone is the main causes of estrogen dominanance.
Cortisol: Excess cortisol can make weight loss nearly impossible. Sleepless nights, stress, over or under exercise, and poor eating habits can cause cortisol dysregulation.
Insulin: As we age our sensisitivity to insulin decreases, causing insulin resistance and eventually Type 2 Diabetes. Controlling insulin is priority #1.
Learn How The 3-Week Metabolism Diet Reverses Insulin Resistance And Boosts Your Anti-Aging Hormone, Growth Hormone
Here are a 8 simple steps to help you lose fat when you’re over 40.
STEP 1: COMMIT TO A LIFESTYLE CHANGE AND CHANGE YOUR HABITS
We’re going to ease into this list, because sometimes lists can get overwhelming. There are MILLIONS of weight loss tips on the internet, so let’s put your mind at ease.
If you do just one of the items on this list, then it won’t have a big effect on its own.
If you want good results, then you need to combine different methods that have been shown to be effective.
Interestingly, many of these are the same things we generally associate with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long-term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
STEP 2: CONTROL YOUR STRESS AND GET SOME SLEEP
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.” Stress and anxiety are very common, and most people experience them at some point in their lives.
Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place.
Also, stress triggers the body to produce cortisol, a stress hormone. It has been known to increase appetite and lead specifically to belly fat storage.
This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain.
Research shows high cortisol levels increase appetite and drive abdominal fat storage.
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
Getting a sufficient amount of high-quality sleep is very important for weight loss.
Studies have repeatedly shown sleeping less than five hours a night for adults and less than 10 hours for children is linked to an increased risk of weight gain.
In women, short sleep duration is consistently linked to increased waist size, compared to those who get a good night’s sleep.
Similarly, sleep-deprived people are up to 55% more likely to become obese.
Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects.
A 16-year study of more than 68,000 women found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.
The condition known as sleep apnea, where breathing actually stops intermittently during the night, has also been linked to excess visceral fat.
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
STEP 3: EAT THESE FAT-BURNING FOODS
The 3-Week Metabolism Diet focuses on whole foods: healthy fat-burning fats; organic vegetables; pasture-raised meats, poultry, and wild-caught fish; pasture-raised eggs and grass-fed dairy. I also find it beneficial to add in clean carbs like sweet potato and rice a few times per week. People who are especially active, those who have a super-high metabolism, and some women do well adding clean carbs more often.
It’s important to cycle your carbs after 40, even if you’re extremely active, as your insulin sensitivity decreases, causing more susceptibility to insulin resistance.
Here’s a basic list of what to eat to burn fat, look amazing, and feel young when you’ve reached forty and beyond:
Contrary to what mainstream nutrition guidelines might tell you, healthy fats are good for you. They help you burn fat and are a necessary component of a healthy diet. These fats include:
- Butter from grass-fed cows
- Lard and tallow from pasture-raised animals
- Fatty meat from pasture-raised animals
- Coconut oil, coconut butter, and full-fat unsweetened coconut milk
- Avocado and avocado oil
- Olive oil
- Organic soaked and dehydrated nuts and seeds, nut oil, and nut butters
You need to get enough protein, but a lot of low-carb diets overdo it. You should be eating far more leafy green and fresh veggies than you do meat. Get your meat from grass-fed or free-range animals whenever possible.
Protein sources can include:
- Grass-fed beef, bison, and buffalo
- Pasture-raised poultry, pork and eggs
- Wild-caught seafood
- Grass-fed, fermented dairy, like cheese, kefir, cottage cheese, and yogurt
Vegetables and Fruits
Eat as many raw vegetables as you like—especially leafy greens and root vegetables. Throw them in an omelet, blend them into a green smoothie with some stevia and ice, make a huge salad with a drizzle of oil and lemon, or simply snack on some raw celery sticks. You should be eating 5 – 7 servings of veggies a day, and you can cram a lot of those into one big smoothie or salad.
METABOLIC GREEN SMOOTHIE RECIPE: Blender full of greens (kale, spinach, lettuce, chard), 1 cucumber, 1 carrot, 1 Tablespoon coconut oil, 1/4 cup full-fat unsweetened canned coconut milk, 1 tsp. raw honey, and 2 Tbsp. organic whey protein or hydrolyzed gelating, purified water and ice. Blend.
As for fruit, take it easy. Fruit can pack in a lot of sugar. If fat-loss is your goal, stick primarily to lower-sugar choices like a serving or two of fresh berries or half a green apple.
When you are rehabbing a metabolism it’s important to combine fruit with proteins and fat. (More on carb cycling here)
Drink a lot of pure, filtered water. More often than not, if you feel hungry you’re probably just thirsty. Drink a big glass of filtered water right when you wake in the morning, and drink a glass about 30 minutes before each snack or meal.
Try adding a slice of organic lemon to your water for a refreshing beverage that will help cut cravings. Water helps the digestion process, makes you feel fuller, and you function better all-around when you’re hydrated.
STEP 4: AVOID THESE FAT-STORING FOODS
Contrary to popular belief, fat doesn’t make you fat.
The wrong kind of fat makes you fat… so do refined foods, processed sugar, wheat (and most grains), and artificial sweeteners. These foods cause low-grade inflammation in the body, leaky gut, and craving cycles that lead to fat storage and a whole host of health issues.
Here is a list of foods to stay away from if you’re trying to lose weight:
- Prepackaged processed foods
- Wheat/gluten (including breads, pasta, crackers)
- Corn in any form
- Refined white sugar (including brown sugar, sugar syrup, cane sugar)
- Refined grain oils (corn oil, safflower oil, canola oil, etc.)
- Artificial sweeteners (blue, yellow, and pink packets)
- Soda or sports drinks of any kind
- Agave Syrup
If you stick to the outside of the grocery store, avoiding the middle aisles except to grab some olive oil, your healthy fat-burning grocery trips will be a snap!
I teach you exactly what foods to eat for a fat-burning metabolism inside The 3-Week Metabolism Diet, to learn more and watch the FREE fat loss presentation, click below:
STEP 5: TRY CARB CYCLING TO BALANCE INSULIN
One of the best-kept secrets to losing weight during somatopause, or even after menopause, is ketogenic fasting. This does not mean “starve yourself.” Carb-cycling is a way of timing your meals to optimize your fat-burning hormones, reduce inflammation, and regulate insulin and blood sugar throughout the day.
Your eating pattern on the first day might look something like this:
7:00AM: Organic coffee with coconut oil, grass-fed heavy cream, butter, full-fat coconut milk, or MCT Oil. Or if you don’t drink coffee, try blending some fat in your tea or have a cup of bone broth. You can even blend some avocado oil in water with a greens powder.
11:00AM: Giant salad with fresh organic greens, sprouts, nuts/seeds, cherry tomatoes, cucumber, and feta cheese drizzled with olive oil. Or if you’re short on time, whip up a green smoothie blended up with organic veggies like broccoli, celery, spinach, cucumber, fresh mint leaves, olive oil, soaked chia seeds, purified water, and a dash of stevia.
1:00PM: Scrambled eggs with onion, kale, and hot sauce, or if you’re not that hungry, snack on some nuts or carrot sticks.
6:00PM: Feast of meats and veggies and paleo dessert. This could be a big juicy grass-fed burger on top of a thick slice of tomato and greens, piled high with grilled onions, melted cheese, bacon, mustard, hot sauce and a pickle. Or try whole chicken legs with roasted veggies, salmon and asparagus, or sauteed shrimp over zucchini noodles.
By starting your day with a little bit of healthy fat like cream, butter, or coconut oil, you give your brain and body some fuel without spiking glucose.
On the second day of carb-cycling, try pushing that first snack back 30 minutes—so, in this case, to 11:30am.
How does carb cycling help burn fat?
Your body usually uses glucose (sugar) for energy. But once you begin regularly fasting, it will switch to burning ketones—otherwise known as your fat stores. You want your body burning fat for energy. Fasting stimulates the release of human growth hormone (HGH), which is essential for making you look and feel young again.
Don’t make yourself miserable while transitioning to cycling your carbs . If you’re hungry, grab something to eat—just make sure it’s a low-carb veggie (like cucumber, celery, or leafy greens) or a healthy fat (like avocado, coconut oil, eggs, or raw nuts). Then you can look forward to a hearty meal in the evening.
If you practice carb-cycling for just 3 weeks, you should see a marked change in your body. You’ll gain muscle mass and lose fat simply by stimulating the production of HGH and switching from burning glucose to ketones. You may even experience sharper memory, better mental clarity, and more energy throughout the week.
While carb-cycling can be one of the most powerful tools in your arsenal, it’s not for everyone. If you’re diabetic, have a history of eating disorders, or if you’re pregnant or nursing fasting isn’t advised. Some women also experience mood swings and disrupted sleep when fasting.
But here’s the good news, even if carb fasting isn’t for you, weight loss after 40 is still possible simply by eating fat-burning foods and avoiding the wrong kinds of food that store fat.
STEP 6: REBOOT YOUR METABOLISM WITH METABOLIC EXERCISE
Ready for some great news? Your body doesn’t require hours on the treadmill or exhausting long workouts of any kind. The best way for you to achieve rapid weight-loss and impressive body-sculpting only takes a few minutes a day!
Strength Training to Build Muscle
If you want strong bones, a youthful metabolism, and vitality into your golden years, strength training is a must.
If you’re doing the same walk every day, or the same elliptical workout, you’re likely getting good cardio but at some point you adapt—so you’re not sculpting your body or losing any more weight.
This can be as simple as doing swings with the kettlebell a few days a week. Start by warming up with a minute of jumping jacks or jogging. Then, do a minute of push-ups or squats. Move on to your kettlebell swings, squats with weight, or lunges with weights. You could take it a step further with some gym equipment at this point, like bench presses and deadlifts. Just make sure you focus on starting small with correct form–avoiding injury and consistency are keys to success.
The Metabolic Workout – Interval Training to Lose Fat
If you want to lose fat and you’re in decent shape, interval training is as good as it gets. Try a metabolic workout inside The Flat Belly System.
Here’s how to do a metabolic workout: Warm up with light cardio, mobility, and dynamic stretching (at least 60 seconds). Work out and get your blood pumping for 20 seconds, followed by 10 seconds of rest. Repeat 10 times for a total of 5 minutes. You can do simple exercises like jumping rope or pedaling as hard as you can on a stationary bike. If you’re more athletic, try burpees or hill-sprints. Do whatever full-body movement is best for you—but do it as hard as you can and don’t forget the 10 second rests (hint: if you’re doing it right, you definitely won’t forget to rest between sets!).
Cool down with a 60 seconds of light cardio, mobility, or dynamic stretching.
But if that sounds too intense for you, don’t worry about results-oriented exercise. Just move your body every day (walk the dog or run around with your kids—whatever makes you happy), get out in the sun, do ONE strength workout a week and ONE interval workout a week, and rest one day a week.
You can look amazing and feel great at any age. With some simple diet changes and effective workouts, you’re going to rock it at 40, 50, and even 70!
STEP 7: DON’T STARVE YOURSELF AND DROP THE DIETING MINDSET
If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.
By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.
This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet.
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.
You’ll need to find some low and medium carb meals that are simple, delicious and can be prepared in under 10 minutes: Over 63 Recipes That Will Help You Drop Stubborn Fat
On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.
STEP 8: JOIN THE 3-WEEK METABOLIC FAT LOSS CHALLENGE
Want more step-by-step strategies to burn fat over 40? Join our premium online coaching community, The 3-Week Metabolism Diet.
What Do Other 40+ Year Olds Know That You Dont?
If it seems like you’re always the one struggling to lose weight, it’s because other people are doing something you aren’t. They know something you don’t know.
Stay ahead of the pack by taking action on a hormone-balancing, metabolism-focused approach to eating and weight loss. If you’re tired of making the same mistakes over again and have the weight you do lose, just come back they why not try something new and start your HEALTHY fat loss journey today.
These women took on The 3-Week Metabolism Diet and here’s what happened:
If you’re ready to join these happy women, then head over and watch the FREE presentation to see what the metabolic fuss is all about: