Seven Habits to Cultivate to Lose Belly Fat in Midlife

Habits are the Backbone of Consistency!

If you’re a midlife woman (over 35 yrs. old) finding it challenging to manage your weight, especially around your belly, despite your efforts to eat healthily and exercise, these seven habits are game-changers for you! Let’s work to commit to three or all, imperfectly but consistently, and watch how you begin to lose that belly fat in midlife in no time!!  

Establishing healthy habits takes time, so if you’re stuck with the same routine and noticing your waistline expanding, it’s time to switch things up.

Let’s Talk Strategies

1️⃣ Prioritize quality protein in each meal—aim for at least 35 grams. I recommend 0.8-1 gram of protein per pound of your ideal body weight. Protein boosts metabolism and helps build muscle.

2️⃣ Increase your daily steps. Aim for 10,000 steps; avoid being sedentary. Take short walks throughout the day, even if just for 10 minutes. Consider a family walk after dinner, park farther away, take the stairs, or use a walking pad—just avoid sitting all day.

3️⃣ Incorporate resistance training 2-3 times a week. Shift from intense HIIT or bootcamps to lifting heavier weights. Building muscle enhances fat burning efficiency, balances blood sugar, improves insulin resistance, and reduces the risk of chronic disease.

4️⃣ Ensure 7-8 hours of quality sleep each night. Adequate sleep regulates hormones, particularly those related to hunger and stress, both contributing to increased belly fat.

5️⃣ Boost fiber intake to a minimum of 25 grams daily. Fiber, combined with protein, helps you stay full longer and positively affects blood sugar and insulin response.

6️⃣ Limit added sugar intake to less than 25 grams. Read labels to uncover hidden sugars in packaged foods. While fruits and vegetables contain no added sugars, some protein bars and convenience items may be loaded.

7️⃣ Restrict alcohol consumption to 1-2 days a week at most. Alcohol negatively affects sleep and recovery, making progress more challenging.

 

Let’s make these habits a part of our routine by Spring and watch the belly fat in midlife begin to wither away‼️ 

Reply to this email “HABIT” and I’ll send you  my FREE habit tracker!

Which of these habits do you plan on committing to over the winter?

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