24/01/2026
As we age, it becomes harder to maintain muscle and the same body weight.
If we eat the same way we did in our 20s or 30s, we will gain weight. The same applies to how we train.
Strength training becomes our magic tool in our 40s and beyond.
As estrogen declines, muscle mass naturally decreases—and with less muscle, our metabolism slows down.
Long, intense cardio sessions don’t help much at this stage.
They often raise cortisol levels, increase fatigue, and can actually work against fat loss and hormone balance.
Here are my 5 top tips for losing fat (or maintaining) in your late 40s:
1️⃣ Eat high-protein, high-fiber, minimally processed meals
This supports muscle, stabilizes blood sugar, controls cravings, and keeps you full longer.
2️⃣ No dieting. No skipping meals.
This is the season to nourish, not restrict. Consistent, healthy meals support hormones, metabolism, and energy.
3️⃣ Know your macros
Understand how much protein, carbs, and fat YOU need.
Use a slight calorie deficit for just a few weeks, then return to maintenance. Chronic dieting works against you at this age.
4️⃣ Stay active and walk every day (at least 3 miles)
Walking reduces stress, calms the nervous system, improves mood, supports digestion, and helps burn calories—without spiking cortisol.
5️⃣ Strength train consistently
Strength training builds muscle, boosts metabolic rate, improves insulin sensitivity, protects bones, and supports hormones and mood.
✨ Fat loss in your late 40s is about working with your body, not against it.
👇 Now I would love to hear from you:
What other tips helped you lose fat at this stage of life?
What was the biggest breakthrough in your journey?
