Fez 90Fit, Derby (2026)

06/02/2026

Can Stress Stop Weight Loss?

Yes, high stress can absolutely impact your weight, especially if it’s ongoing.

When you’re stressed, your body releases CORTISOL, the stress hormone.
When cortisol stays high, your body goes into survival mode. Fat loss becomes very difficult because your body is focused on protecting itself, not burning fat.

This is why extreme dieting when you’re stressed often backfires.
Eating less, panicking about food, or overtraining can actually push cortisol even higher.

The real solution is to TACKLE STRESS AT THE ROOT, not just food.

Simple ways to lower cortisol and support fat loss:

* Go for a brisk walk (especially outdoors)
* Do short, gentle workouts instead of intense sessions
* Avoid screens first thing in the morning
* Delay caffeine and drink water first
* Stretch, breathe, or do a short morning or night routine

These small habits help calm your nervous system and signal safety to your body, which is when fat loss can actually happen.

If stress is high, the priority is REGULATING YOUR BODY, not punishing it.

Comment STRESS if you want simple routines to help lower cortisol and support weight loss.

05/02/2026

If you’re trying to lose fat, improve your health, or reduce inflammation, the type of oil you use matters more than most people realise.

There are two oils you should focus on:

Coconut oil – this is the best oil to cook with.
It’s stable at high heat, meaning it doesn’t break down easily when cooking. This makes it ideal for frying, sautéing, roasting, and everyday cooking.

Extra virgin olive oil – incredibly healthy, but best used cold.
It supports heart health, helps reduce inflammation, and is rich in antioxidants. Use it as a drizzle over salads, vegetables, avocado, or cooked meals once they’re off the heat.

Cooking olive oil at high temperatures can damage its nutrients, which is why it’s better saved for cold use.

So remember:
Cook with coconut oil.
Dress and drizzle with extra virgin olive oil.

Simple swaps like this can make a big difference to your health over time.

04/02/2026

FOUR DRINKS TO MELT THE MENOPAUSE POUCH 💚

These four drinks are scientifically backed to help reduce bloating, improve digestion, and support fat loss during menopause. Take notes!

1️⃣ Warm Lemon & Ginger Drink (Morning)
• Calms bloating
• Boosts digestion
• Reduces water retention
How to make it:
– Warm water
– Juice of ½ a real lemon
– Fresh ginger slices (no powder!)
– Optional: pinch of turmeric

2️⃣ Cinnamon & Green Tea (Late Morning / After Lunch)
• Cinnamon balances blood sugar
• Green tea boosts metabolism & energy
How to make:
– 1 cup green tea
– ½ tsp cinnamon
– Optional: squeeze of lemon

3️⃣ Apple Cider Vinegar Drink (Before Lunch or Dinner)
• Reduces bloating
• Curbs appetite & sugar cravings
How to make:
– 1 tbsp ACV
– Warm water
– Optional: squeeze of lemon (only once per day!)

4️⃣ Turmeric Calming Drink (Between Lunch & Dinner)
• Anti-inflammatory
• Supports hormone balance
• Calms the gut
How to make:
– ½ cup warm milk (any milk)
– ½ tsp turmeric
– Pinch of black pepper

Comment “DRINKS” and I’ll help you lose that belly pouch.

03/02/2026

What are the two healthiest types of bread to have if you love bread and want it in your diet?

There are two good options:

1. Sourdough – supports gut health and is easier to digest.

2. Wholemeal – higher in fibre, keeps you fuller for longer, and supports digestion.

White bread and half-and-half options are best avoided if fat loss and health are the goal.

If you’re choosing bread, stick to sourdough or wholemeal.

Comment BREAD if you want help fitting carbs into your diet after 40.

02/02/2026

Late-night snacking or sweet cravings after 40? Try these five strategies:

Protein and fibre with every meal
Keeps you full longer and prevents those sudden carb cravings.

Create a routine around cravings
If you often crave sweets in the evening, schedule a small snack or cup of green/herbal tea at that time. Brushing your teeth after helps trick your brain and stops mindless eating. Reduce screen time too—it triggers extra snacking.

Control evening blood sugar
Cut back on carbs at dinner to avoid the post-meal slump and reduce sugar cravings.

Manage stress
High cortisol triggers cravings. Short walks, workouts, meditation, or yoga help reduce stress and curb emotional snacking.

Plan smart alternatives
Keep healthier options ready: blueberries, strawberries, protein drinks, or homemade treats like almond-date flapjacks. Having a go-to alternative stops you reaching for unhealthy snacks.

These five steps help you control cravings, protect your metabolism, and support fat loss after 40.

Comment CRAVINGS if you want more tips to beat sugar and snack cravings after 40.

02/02/2026

Kirstie had hit a wall. Diets, fads, quick fixes… nothing stuck.

We focused on resetting her metabolism and building habits that actually work. Slowly but surely, her body started to change, and the results speak for themselves.

Now she’s stronger, healthier, and more confident than ever.

Curious how she did it? Comment FIT and I’ll share exactly what worked.

01/02/2026

Ozempic, Mounjaro, and fat loss injections are becoming more common, especially for women over 40. But this is a conversation that needs honesty.

Yes, these injections can lead to weight loss while you’re taking them. That part is true.

The problem comes with long-term use and maintenance. For many women over 40, stopping the injections often leads to rapid weight regain because the underlying metabolism has not been improved.

There are also growing concerns around side effects, cardiovascular health, and the impact on your relationship with food. These injections do not teach your body how to burn fat efficiently or how to maintain results naturally.

Weight loss achieved without fixing metabolism is rarely sustainable. Once the injections stop, the body often rebounds.

Food is not the enemy. Starving appetite chemically does not solve the real issue.

If fat loss is your goal after 40, the safest long-term solution is improving metabolism through nutrition, strength training, sleep, and stress management.

Always speak to a medical professional before considering any medication.

Comment HEALTH if you want to lose weight in a way that supports your body long term.

31/01/2026

Why does stress seem to make your stomach fat worse and leave you feeling bloated? There are two main reasons, especially after 40.

1. Stress and cortisol
When stress is high, cortisol rises. Cortisol is the hormone that tells your body to store fat, and it prefers the stomach area, particularly the lower belly. When cortisol stays high, fat loss becomes very difficult.

2. Stress and gut health
High stress can disrupt digestion and increase gas and bloating. This makes your stomach look and feel bigger, even without fat gain.

This is why stress can cause both belly fat and bloating at the same time.

Reducing stress is not optional after 40. Walking outside, strength training, breathing exercises, yoga, meditation, or prayer all help bring cortisol down.

When your body is calmer, fat loss becomes possible again.

Comment STRESS if you want simple ways to reduce cortisol and flatten your stomach after 40.

30/01/2026

You do not need endless cardio to flatten the menopause belly.

Here are five things that actually work after 40:

1. Reduce stress and improve sleep
Less stress and more sleep matter more than any workout. Aim for seven hours if possible, six at a minimum.

2. Lift weights or do strength based training
Strength training increases calorie burn by building lean muscle, which is essential after 40.

3. Walk every day
You do not need 10,000 steps. Walking daily is enough. A short walk after your evening meal is especially effective.

4. Protein and fibre at every meal
This supports blood sugar control, digestion, and fat loss.

5. Stop chasing quick fixes
There is no shortcut after 40. Consistency beats extreme solutions every time.

Respect your body. Hormones, aging, and stress all play a role. Focus on health first and fat loss will follow.

Comment MENOPAUSE if you want help flattening your belly without cardio after 40.

29/01/2026

Weight Loss Tip: What’s the Best Biscuit to Have with Your Tea?

Let’s be real – tea without a biscuit? Not the same! 🍵

If you're on a weight loss journey but still want a little treat, Rich Teas are your best friend.
✔ Only 38 calories
✔ Low fat
✔ You can enjoy 1–2 a day without ruining your progress

Perfect for when you're craving something with your cuppa ☕

💬 Comment BISCUIT and I’ll send over my weight loss snack guide 🍪

28/01/2026

What are the best protein sources for women over 40?

Here are the top five that support metabolism, muscle, and fat loss:

1. Eggs – the most absorbable protein. Your body uses almost all of it.

2. Chicken or turkey breast – lean, easy to digest, and very effective.

3. Fish – especially oily fish like salmon and mackerel for added healthy fats.

4. Lentils – a great plant-based protein option.

5, Beef or lamb – nutrient dense and supportive for muscle maintenance.

Eggs come out on top every time. And yes, you can safely have up to six eggs a day, yolks included, spread across meals.

Protein is essential for fat loss and metabolism after 40.

Comment PROTEIN if you want help working out how much protein you need daily.

27/01/2026

CUT THE CRAP!

Fez 90Fit

06/02/2026

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