Losing weight, especially in the 40s, isn’t easy, let alone the stubborn belly fat. But what if it is possible? No, you don’t need to spend hours at the gym or starve yourself all day. According to Melissa, a top fitness coach, small, sustainable changes to your daily routine can make a big difference. “You can’t spot-reduce belly fat. No amount of crunches will change that. Fat loss happens systemically, through sustainable habits, custom nutrition, and strategy. You can lose it, though, I promise!” she said. Here are 5 effective ways to lose weight and belly fat in the 40s.Add more protein
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Protein is a game-changer, especially for women who are going through hormonal changes. “Most women over 40 aren’t getting enough,” the coach said. She suggested aiming for 0.7 to 1.0 grams of protein per pound of ideal body weight, adjusting based on your activity level. Protein-rich diets help preserve muscle mass, which naturally declines with age. Adding protein to the diet also curbs late-night snacking tendencies.Lift weights and walk daily
If you think cardio alone could help you lose weight, you are mistaken. Strength training is essential for losing weight. “Strength training 3 to 4 times a week builds muscle, supports bone health, and improves insulin sensitivity,” the coach said. She also emphasized completing about 8,000 to 10,000 steps every day. This can boost fat loss and reduce inflammation.Hydration is key
Dehydration can silently sabotage your fat loss efforts. The fitness coach emphasizes that water impacts everything from energy to cravings to digestion. “Aim for at least 1/2 your body weight in oz daily and more if you’re active or prone to bloating,” she said in a video shared on Instagram. Drinking adequate water can support weight loss efforts in several ways. It helps to curb appetite, boost metabolism, and improve exercise efficiency. Drinking water before meals can also reduce overall calorie intake.
Sleep is non-negotiable
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This one factor is where most people get it wrong. Poor sleep can drastically affect the weight loss journey. Melissa stresses that quality sleep is non-negotiable. Sleep disturbances become more common after 40, often due to hormonal changes. But sleep is essential for weight loss and overall health. Without adequate sleep, appetite-regulating hormones go haywire, and recovery suffers. Aim to get about 7 to 9 hours of sleep every night. Know your macros
Generic diet plans often miss the mark for women in their 40s. “Your body’s needs change after 40. Generic plans won’t cut it,” she says. Melissa recommends tracking the intake of macros, especially protein, carbs, and healthy fats, to ensure your nutrition supports your goals. Understanding how much fuel your body needs, and from what sources, can help in the fat loss journey, preserve muscle, and also keep you energized.
