Fez 90Fit, Derby (2026)

24/03/2026

If you’re having a really hungry day, there’s always a reason behind it.

And it’s important you don’t just ignore it, you understand it.

First thing… it’s not just willpower.

Here are the most common reasons 👇

1. Hormones
If you still experience PMS, your body will naturally crave more carbs and sweeter foods.
That’s normal, just listen to your body, but make smarter choices.
2. Dehydration
A lot of the time, what feels like hunger is actually lack of water.
Before you reach for food, ask yourself… have I actually drunk enough today?
3. Low energy (usually from poor sleep)
This is a big one.

If you didn’t sleep enough (less than 6 hours), your body the next day will try to get energy from food instead.

And it won’t crave protein or veg…

It will push you towards high carb, high fat, sugary foods.

That’s not random, that’s your body trying to survive.

So what should you do?
- Drink more water
- Prioritise sleep
- Eat properly during the day
- And if it’s hormonal… don’t fight it, just control it better

Because once you understand why the hunger is happening…
you can actually manage it instead of feeling out of control

DM FATLOSS if you want help controlling cravings and staying consistent

23/03/2026

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.

23/03/2026

1.8 kg (4 lbs) lost in just one week!

The best part? No calorie counting, shakes, pills, or fat-loss injections.

Just consistent workouts and habits that actually work with your body.

Want results like this? DM me FIT and I’ll show you how.

22/03/2026

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.

21/03/2026

Early Signs Your Metabolism Is Slowing (often from mid-30s):

1. Feeling colder than usual – your house isn’t cold, others aren’t cold, but you feel chilly.

2. Energy crashes in the afternoon – between 2–5 PM you feel wiped, crave sweets, or need a nap.

3. Little pockets of fat – especially around the lower stomach, even if your weight hasn’t increased much.

What to Do Immediately:

1. Eat more protein – preserves lean muscle that naturally starts declining from your early 30s.

2. Strength training – rebuilds muscle, which boosts metabolism.

3. Prioritize sleep and recovery – inadequate sleep worsens metabolism, increases cravings, and slows fat burning.

Start taking these steps as soon as you notice the early signs to prevent the slowdown from progressing. Early action makes a huge difference before full menopause.

DM FATLOSS if you want a simple plan to protect and boost your metabolism from now.

20/03/2026

Here’s the truth

After 40 life gets busier
Work family stress hormones it’s a lot

So if you’re relying on motivation to stay on track
you’re setting yourself up to fail

Motivation is unreliable
Structure is what gets results

The women who see the best progress all do this one thing
They plan and prep everything

Not perfectly but consistently

That means

1. Meals are planned
No guessing no skipping no what should I eat

2. Workouts are scheduled
It’s in the diary not based on how you feel

3. Daily movement is set
Walk workout or something active every day

4. Even sleep is planned
Bedtime isn’t random it’s part of the routine

Because when it’s planned
you don’t need motivation anymore

You just follow the process

That’s the difference between
Starting and stopping
Staying consistent and seeing results

Treat your health like a priority not an afterthought
and it will pay you back

DM FATLOSS if you want help building a routine that actually works

19/03/2026

Does creatine need to be taken every single day to work?

Yes, it should be taken daily.

Creatine works by saturating your muscles over time. Taking it a couple of times a week isn’t enough to keep levels topped up. Consistency is what gives you the effect.

Minimum dose:
• 5g per day (about 1 teaspoon), great for muscle strength and performance.

Emerging research also shows creatine may support:
• Brain health
• Cognitive function
• Healthy aging

For additional brain benefits, some evidence suggests up to 10g per day (2 teaspoons).

Creatine isn’t a steroid. It’s naturally stored in your muscles. Supplementing simply increases your available energy for short bursts of effort, helping you push out that extra rep where real progress happens.

And no, there’s no need to cycle it.

If you’re training and want strength, muscle support, and long-term health benefits, take it every day.

Comment CREATINE if you want to know the best time to take it.

18/03/2026

After years of dieting and feeling like you’re barely eating…
suddenly you’re eating more and still losing weight every week?

It feels confusing — but here’s what’s really going on 👇

Your body has been stuck in “diet mode” for years.

Constant calorie cutting, skipping meals, and jumping between fad diets
teaches your body one thing:
👉 Food is scarce, hold onto fat.

So what happens?

1. Your metabolism slows down
Your body burns fewer calories just to survive.

2. Your energy drops
You move less, train less, and feel constantly drained.

3. Fat loss stalls
Your body clings onto fat as a survival mechanism.

But when you start fueling your body properly… everything changes.

✔️ Eating enough (not starving)
✔️ Protein in every meal
✔️ Balanced, consistent meals
✔️ Better meal timing

This tells your body:
👉 “I’m safe. I’m fed. I don’t need to store fat anymore.”

And the result?

- Your metabolism increases

- Your energy goes up

- Your workouts improve

- You build and protect lean muscle

- And your body finally feels safe enough to let go of fat

That’s why you can eat more…
and still lose weight consistently.

Because it’s not about eating less —
it’s about eating right for your body now.

DM FATLOSS if you’re ready to stop dieting and start seeing real results.

17/03/2026

Always starving at night even after a “good” day?

It’s not willpower.

The real reason is usually this… you’re under-eating earlier in the day.

A very common pattern:
No breakfast (or just coffee)
Light lunch (like a salad)
Then by evening… you’re starving

Your body is simply trying to catch up on the calories it needed earlier.

And that’s why you don’t crave cucumber…
You crave carbs, sugar, and high-calorie foods.

Here’s how to fix it:

1. Eat proper meals earlier in the day
Don’t skip breakfast. Don’t go too light at lunch.

2. Have protein with breakfast and lunch
This stabilises blood sugar and reduces cravings later.

3. Add a proper afternoon snack
Something more substantial like nuts, yoghurt, or fruit with protein.

When you fuel your body properly earlier in the day,
evenings become so much easier to control.

DM FATLOSS if you want help fixing your hunger and losing weight properly.

17/03/2026

2kg (4lbs) lost in Vanessa's first week.

The best bit? No calorie counting, weighing food, shakes, pills or fat loss injections!

Instead we work on what's broken - the metabolism.

Want help doing the same? DM me FIT and I’ll show you how.

16/03/2026

Most people think the biggest fat loss problem is sugar.

But for women in perimenopause and menopause, the real issue is usually not eating enough protein.

When we look at client food diaries, the pattern is very clear. The women eating enough protein consistently are usually the ones seeing the best progress.

A very common example is breakfast.

Many women start the day with toast, fruit, or just coffee. Then they feel hungry all day.

Adding protein in the morning changes that.

Protein helps to:

1. Stabilise blood sugar levels

2. Reduce cravings for carbs and sweets

3. Protect lean muscle, which naturally decreases with age

And muscle matters because muscle helps keep your metabolism higher.

Think of protein as the building blocks for your muscles. If you’re not eating the bricks, you can’t maintain the wall.

That’s why every meal should include a protein source and ideally you should have protein within the first hour of waking.

This one change alone can make a huge difference to fat loss progress.

DM FATLOSS if you want help fixing your metabolism and losing weight properly.

15/03/2026

The 5-Minute Morning Trick for Faster Fat Loss 💥

Your first 90 minutes decide how your body burns fat all day — and most women get it wrong.

Do these 5 quick habits to reset your hormones and boost energy:

1. Get sunlight within 10 minutes of waking

2. Drink water with pink salt + lemon before coffee

3. Move for 5 minutes — stretch or light workout

4. Eat a protein-packed breakfast

5. Don’t scroll your phone first thing Start your day right and set your body up for fat loss success.

💬 Comment WORKOUT and start losing weight today!

Fez 90Fit

24/03/2026

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