We all have those areas of our body where it is really difficult to shift fat, including me.
So how do you get rid of stubborn fat when you’re over 40?
Among these stubborn areas, belly fat takes the spotlight, often becoming an unwelcome guest for most women due to declining estrogen levels. But it’s not just the belly; your back, ‘love’ handles, thighs, buttocks, and upper arms can also put up a fight when it comes to shedding fat.
For me, the challenge used to be belly fat, but over the past 4 years, even with minor weight changes, I’ve managed to maintain a decent mid-section. Now, my struggle lies more in my thighs and butt, which is a common concern for women, particularly those with African heritage like me. However, embracing our curves has become a positive and welcome trend in recent years (remember heroin chic?) !
Stubborn fat, as I’ve discovered, isn’t just about genetics. Hormones play a substantial role, causing fat accumulation even in areas that where you were slim.
Fear not, though, because there’s a solution for these stubborn fat zones. However, it’s important to note that spot reduction isn’t the answer. You can’t magically zap fat away from a specific area with targeted exercises. Instead, a comprehensive approach to overall fat loss is your key to success.
Let’s dive into the strategy that can melt stubborn fat and welcome a healthier, fitter you.
Building Strength and Muscle
Consistent strength training is your new best friend. Aim for four weekly sessions, split into two upper body and two lower body workouts. Progressive overload, where you continually challenge your muscles, is the secret sauce here.
Regardless of whether you’re looking to shed 10 or 100 pounds, strength training is essential. Why? Because building muscle ramps up your body’s fat-burning capacity even when you’re not active. Cardio has its role, but don’t rely on it alone.
Cardio
If you want to replicate my progress in toning thighs and butt, go for High-Intensity Interval Training (HIIT). Short bursts of intense activity, lasting 10 to 30 minutes, 3-5 times a week, are the most effective. Why not hours of traditional cardio? Excessive cardio can hinder muscle growth and slow your metabolism—critical components for women over 40.
Nutrition’s Role
Nutrition is your best friend in this journey. Protein takes center stage. Aim for 35% to 40% of your diet as protein, approximately 1g per pound per pound in body weight or your current weight if over 170 lbs shoot for your goal body weight. Why the protein focus? Because it helps build muscle, the powerhouse for fat loss and it takes longer for your body to break down protein than carbs and fats. This will help you burn more calories (yes you burn calories digesting food!) and build your metabolism.
Stress Management
Finally, stress control is key to successful fat loss. If you’re navigating perimenopause, ‘stress fat’ might be clinging to you, courtesy of fluctuating hormones and cortisol spikes. Tackling stress is not just about your waistline but your overall well-being.
Having walked this path personally and coached women facing similar challenges, I understand the nuances of this journey. Let’s embrace this transformative phase together and emerge stronger, both physically and mentally.