6 Things I Gave Up to Lose Fat After 40 (And You Should Too!)

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When it comes to fat loss, especially for women over 40 and around menopause, what you stop doing can be just as important as what you start doing.

And in this blog, I’m sharing the six key things I stopped doing that made a massive difference in my fitness journey. These changes have helped me stay in shape for the past four to five years, and I want to show you how they can help you too!

🥂I Stopped Drinking Alcohol

The first and perhaps most transformative thing I gave up was alcohol. There’s a growing understanding that any alcohol consumption can be harmful to your overall health, especially around menopause. It disrupts your hormones, impairs muscle building, and can lead to fat storage—especially around your midsection. Once I quit alcohol, I slept better, had more energy, and saw a noticeable reduction in belly fat. And no, I don’t miss it at all!

🍰 I Quit Eating Sugar

Sugar is another big culprit that I had to let go of. For women over 40, consuming sugar can exacerbate insulin resistance, making it harder to lose fat and easier to store it around the midsection. When I do indulge on special occasions, I feel terrible the next day, like a sugar hangover. That’s how I know it’s not worth it in my day-to-day life. I’ve switched to sugar substitutes like monk fruit and erythritol to keep my sweet tooth in check.

🍽️I Stopped Eating White Flour

White flour, found in foods like pasta and pizza, creates massive blood sugar spikes that can wreak havoc on fat loss, especially if you have insulin resistance. I’ve eliminated white flour from my diet and replaced it with whole grains like brown rice, quinoa, and sweet potatoes. It’s not about cutting out carbs but choosing carbs that support steady blood sugar levels.

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🏃‍♀️I Gave Up Long-Distance Running

I used to be a long-distance runner, but I had to give it up. Endurance training depletes muscle mass, which is critical for fat loss, metabolism, and overall health as we age. Instead, I focus on strength training and short bursts of high-intensity interval training (HIIT). This change has helped me retain muscle and boost my metabolism, making fat loss more sustainable.

🕙I Stopped Doing Intermittent Fasting

Intermittent fasting might be trendy, but it’s not ideal for women over 40. It can slow down your metabolism and lead to muscle loss, which you definitely don’t want. I did intermittent fasting for 18 months and found it unsustainable in the long term. Many women I’ve worked with have experienced the same thing. Fasting might help with weight loss initially, but it can harm muscle retention, and without muscle, your metabolism suffers.

💓I Stopped Putting Everyone Else First

This is a big one. I stopped putting everyone else’s needs before my own and made my health a priority. Once I did that, I not only felt better but was also able to positively impact those around me. Trust me—taking care of yourself is never something you’ll regret.

If you’re looking to kickstart your journey or add structure to your routine, consider joining my FREE 7-Day program available on the App store or Google Play. For those wanting a more personalized approach, I offer paid programs designed specifically for women over 40. Don’t wait; start your transformation today!

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