5 Daily Hacks to Lose Belly Fat in Perimenopause—Without Starving or Overtraining

Welcome back to Get Fit in Your 40s! Are you ready to finally understand how to lose weight in your 40s without extreme diets or hours of cardio? In today’s episode, we break down simple, sustainable strategies to boost your metabolism, balance your blood sugar, and eat in a way that works with your body — not against it. Whether you’re dealing with cravings, bloating, or stubborn belly fat, this episode is your roadmap to results.

You’ll learn:
✅ Why fiber is your secret weapon for fat loss and digestion
✅ The biggest mistakes women over 40 make when trying to lose weight
✅ How to balance your meals to stay full and energized all day

✅Sleep and strength training 

Whether you're just getting started or have been on this journey for a while, you'll walk away empowered and equipped with practical tools you can use today.

Resources & Links Mentioned:

📥 FREE Fiber Cheat Sheet – Learn how to eat more fiber for weight loss & better digestion → Download Here
📥 The Ultimate Guide to Losing Weight in Your 40s → [Get It Here]
📲 Follow me on Instagram for daily fitness & nutrition tips → @become.fitforever
🎧 Subscribe to the Get Fit in Your 40s podcast and leave a review if this helped you!

Transcript

0:23

Welcome back to another episode of Get Fit in Your forties, the podcast where we talk all real and sustainable ways to lose weight, especially while navigating hormonal shifts that hit for women after 40. I'm your host CoStar, a fitness and nutrition coach and co-founder of Become Fit Forever, or BFFI started this company with my best friend, coach Dukie, speaking of which, today's literally. My first solo episode because Coach Ducey is attending and speaking at small business week, which is super exciting. Today's episode is all about the most underrated and powerful hacks that women over 40 need to be doing on daily basis in order to go from feeling exhausted, burnt out, accumulating belly fat, to feeling energized, focused, full of energy and vitality in their forties and beyond. Before we dive in, make sure you're following us on Instagram. Our account is become do fit forever. We post tons of helpful info, recipes hacks for women over 40 who are trying to live their fullest potential. Before I get into this episode, I want to get a little bit personal. As I was researching this episode, I realized how important it is for us to be vulnerable and remind you that Change is absolutely possible. If you are in a place of feeling really low, you feel lack of energy, lack of motivation, you have belly fat that you've been trying to lose and you're unable to get there. I want you to understand that We were able to accomplish that. My clients have been able to accomplish that. Coach Dukey has been able to get to the other side That's why We are open and honest about our journeys throughout our social media platforms. I remember when I had just turned 30 years old, I had two little kids. My firstborn was three years and my son was just about one, and I felt absolute crap. no one talks about feeling awful in their thirties because that's when people are typically starting their families. But for me, my body was not okay. I started developing this unexplained shoulder pain that would paralyze me. I would just lay down for hours. I would. Call my husband seek help, and I couldn't even attend to my baby because my shoulder was in excruciating pain. I went through a lot of medical, testing and research lab work CAT scan, and every single type of scan, you name it, I found zero answers. Till this day, we don't know what that was. My lifestyle at that time honestly was a mess. I was living off of coffee. I was exhausted 24 by seven. I was breastfeeding, not sleeping. I was up most of the night. I was skipping meals, especially breakfast and lunch, thinking that it would help me lose weight because I'm cutting down on calories, and then by the afternoon I would be starving and I would binge on croissants and coffee, That was my routine. Then dinner was usually takeout because I had zero energy to cook, at first I thought it was my low. Iron that I didn't have energy at this age, Which I was able to, take care of with medical help, it was a cycle of craving, undereating, binging, poor sleep and emotional burnt out. And on top of that, I was carrying. 30 extra pounds, If you want to hear more about my journey, and how I overcame disordered eating, go back to season one and listen to my story. Looking back now with everything I've learned as a nutritionist it all makes sense. My sleep was a wreck. Even when I had a moment to myself at night, I would stay up late just to clean. Write emails, catching up with my family overseas. So of course I wasn't sleeping well I wasn't exercising at all because I did not have any energy. And the only walk I did was literally just walking with my kids to the playground. I had really low metabolism, constant cravings, mood swings. I was 35 pounds heavier with aches and pains and no idea how to feel like myself again. My body felt like an 80-year-old. after becoming a nutritionist in years of trial and error and finally losing the weight. I look back. And think, what if I never made those changes? And it's pretty humbling when I look at it in that way. Now I'm 39 years of age, and if I hadn't stayed in that same path I would probably be dealing with early arthritis because it runs in our family. I would also be pre-diabetic and have heart conditions because that also runs in our family. Since my diet was so unstable, my lifestyle was inconsistent, and I was completely disconnected with my body, and that's why I'm so passionate about helping women over 40. Yes, age happens, and There's a lot of things including hormonal shifts that are happening in our body that are not in our control. But trust me when I tell you that 90% of how you feel is tied to your daily choices. It's not just your hormones. It's the bad habits we've been carrying for many years and change is possible. Alright, let's get into the hacks. We are starting with hack number one, which is sleep. Sleep is one of the most underrated, most powerful tools for weight loss and energy After forties as we age, our sleep changes a lot. After 40, our circadian rhythm. Starts to shift. you might notice that you're getting tired earlier, or you're sleeping lighter, or waking up frequently in the middle of the night. It is normal. It is also due to the decline in estrogen and progesterone, which is related to perimenopause. You may also be waking up more, whether it's the use of bathroom hot flashes. or just feeling wired from work stress. your kids are probably pre-teens and teens, and so you got a lot of stress on your mind, or maybe your kids are going to college, so you got a lot going on. And you know what is the craziest thing that I've learned is that after the age of 40, your body starts to produce less melatonin, the hormone that helps you fall asleep, which means falling asleep and staying asleep actually gets harder. Lack of sleep increases, cortisol, your stress hormone. When cortisol is high, your body craves fast energy. Which usually means sugars and carbs That's why after a rough night sleep, you are reaching for pastries, you're reaching for coffee because you feel like you're gonna get your energy with those things. Your body's just craving it. Sleep deprivation also leads to. Poor decision making, low energy, mood swings, water retention. I personally retain up to three to five pounds of water when I don't sleep well. if you are struggling to lose belly fat, but your sleep is trash, it is not gonna happen. The opposite is actually true. You might start seeing that the number on the scale is craving out because you can't put a pin on this craving and you just can't help it. Here are things that you can do today to improve your sleep in perimenopause. creating a bedtime routine is really important. Setting boundaries around work, chore, family, wind down with intention, and make your sleep sacred. Why do we always. Throw whatever we have left over from the day To finish late at night. No, we need to set those boundaries. We need to understand that sleep is the most important thing you can do for yourself and your body. I've known a lot of people that fight their sleep, but you need to create bedtime routines and rituals that will make going to sleep on time, a habit, rather than fighting with yourself for willpower. Number two is taking magnesium at night. Magnesium is critical for muscle relaxation, for calming the nervous system. Try taking 200 to 400 milligrams of magnesium before bed. Number three is limiting blue light. the rise of social media, the rise of phone usage has really changed people's lifestyle. For worse. I've seen people staying up till really late at night watching Instagram, being on TikTok, sending emails, and just doing work. You need to set boundaries around blue lights. Finish watching your last Instagram reel, your last text message. Put your phone away and put it somewhere out of reach. If you are living in a two story home, leave your phone downstairs. You don't need to bring that into your bedroom. Your bedroom is forced sleep. research has shown that blue light delays melatonin production. So the more you're sitting with your phone, the more time it'll take you to wind down. try to ditch your phone 30 minutes before bedtime. Number four is cool. Your bedroom. Set the thermostat to 68 to 72 degrees Fahrenheit. Use breathable sheets, especially if you're dealing with hot flashes. Nobody enjoys and loves, sleeping in a warm room. Number five, tri melatonin. Or ashwagandha. A low dose around five milligrams of melatonin can help if you're struggling to fall asleep. Ashwagandha is a great way to help reduce stress and balance cortisol, but please make sure that you speak to your doctor first before taking any supplements, especially if you're somebody who's on other medications. if you have intense perimenopause symptoms and it's disturbing your life, make sure to talk to your doctor about HRT Hormonal replacement therapy. It is not for everyone, but it has been game changer for many of our clients when nothing else has worked. The goal is to support your body, not suffer through it. All right. Tip number two is blood sugar balance. When your blood sugar's constantly spiking and crashing your energy, mood, metabolism, they all go for a ride with it. And I know this. because this was literally my life. As I mentioned before, I was skipping meals because I wanted to save calories, and then I would have blood sugar drop and then I would go for coffee and croissant and then it would spike and drop, it was just this whole mess all day long. One of the other factors that's working against you as women over 40 is that Our insulin sensitivity drops, which means our body doesn't process sugars and carbs as it used to in our twenties and thirties. this is why balancing your blood sugar is one of the most underrated fat loss hacks for a woman over 40. It is not about cutting out Carbs. It is about pairing them with protein, fiber, and healthy fats so you don't get those crazy spikes and crashes, when you eat food that's high in carbs, they digest really quickly. They go into your bloodstream and it gives you this. Spike in your blood sugar, this energy rush, and since carbohydrates digest really fast, you use that for energy needs, and then it crashes really fast, then your blood sugar is seeking more energy. So start having those cravings again. Instead, you need to pair your carbohydrates with source of protein and fats because proteins and fats. digest within three to four hours. it slows down that spike and drop in your blood sugar. So what are the hacks? Eat within 90 minutes of waking up. Don't skip breakfast. Your body needs fuel. especially protein aim for 25 to 30 grams of protein at every meal. It helps you stay full, keeps your metabolism really high, and stabilizes your blood sugar throughout the day. Add fiber, rich carbs. I am talking lentils, chickpeas, berries, apples, whole grains, quinoa, oats, fiber slows down how fast sugar hits your bloodstream, which keeps your insulin levels steady. Healthy, fast. Think of avocados, Nazis, olive oil. They all help you slow down the digestion and keeps you full. And please don't go hours without eating. That is just setting yourself up for cravings and binges later, try to eat your three meals and a snack. Yes, We recommend fasting for at least 12 to 13 hours just to allow your body to digest. On to tip number three. This one might surprise you. Start lifting weights. We talk about this all the time in all of our social media platforms on our YouTube channel. Women over 40 need to be lifting weight regularly. Cardio is not going to cut it anymore. Women after 40 start losing about three to 8% of their muscle mass every decade unless you're doing something to maintain it. Nature is taking your beautiful muscles away from you. Muscles is the most metabolically. Active tissue that we have, it helps you burn calories at rest. It helps with insulin sensitivity, it helps with posture, strength, injury prevention after the age of 50. And yes, even hormonal balance, plus strong women just feel good in their skin, right? We want to be avoiding those injuries after the age of 50 and no lifting weight will not. Make you bulky This is a myth. It just tones your body. Our body doesn't produce testosterone enough. for us to build muscles that look like men. It defines your shape. It gives you confidence. You can just start a simple, even two to three day a week with dumbbells at home resistant bands or body weight exercises, and what's the best way to do strength training A split training is the best way to go. We recommend our clients do one upper body day, one lower body day, and one full body day. Not just lifting the same weights every week. The whole point of resistance training is that you are going higher on your waist every week, so your body and your muscles feel sore. If you are getting used to one type of dumbbells, then you've been lifting every single week. you're doing your upper body and you're lifting the same weight By week three, you should really be upping that weight, or you should be really upping how many reps you're doing off that particular workout because you wanna make sure that your muscles are getting sore And you should really be walking every single day, 30 minutes a day. That is non-negotiable. Hack number four, Eat more fiber. Did you know that 90% of Americans are hardly getting five grams of fiber per day? That is a huge problem. And has been the underlying issue for many diseases, such as heart attacks and, high cholesterol Why does fiber matter? It regulates your blood sugar. It is actually a. Form of carbohydrate that doesn't digest. It helps you with your energy balance. and it also helps you support weight loss. It fuels your gut microbiome. Our. Immune system relies on our microbiome. the more fiber you eat, the more you're feeding your gut microbiome. It also helps balance your hormones, fiber binds to excess estrogen and eliminates it. Reducing symptoms like mood swings, heavy periods and things like that. And women over 40 need to be aiming at least 25 to 30 grams of fiber per day. And best sources are chia seed, flexe, leafy green vegetables, avocados, berries, lentils, os, whole grains. check the show notes And grab the free fiber cheat sheet It is so important to be eating fiber every single day. If there's one thing you're going to take away from this podcast episode, let it be this, you need to hit at least 25 to 30 grams of fiber. Every single day. And if you're somebody who's intimidated by the idea of tracking your meals, start tracking for a few days just so you could see how much fiber, how much protein you're consuming on a daily basis. Last but not least, the final hack is smart supplementation. we're all living through a very stressful time. I believe that the quality of food in the US has been declining, and because of that smart supplementation can really feel. fill in the gap. It can give you that extra boost in your mood, energy, and overall health, especially for women in your forties. One of the supplements I always recommend, and we talked about it earlier, is magnesium Woman over 40 really benefit from at least 200, 2 400 milligrams of magnesium per day. That helps promote muscle relaxation, helps you recover from workouts and support better sleep if you lift weights. Or you're staying active. Magnesium is a game changer, helping you feel relaxed and rebuild while you are asleep. Another important one is vitamin B12 and B six. These are essential for energy production. They help convert the food that you eat into feel supports. Brain function fights fatigue as we age. Our ability to absorb vitamin B12 decreases, which can lead to Brain fog, tiredness, and that afternoon crash, a solid daily dose of 25 to 50 grams can be really helpful. And again, if you are somebody who's no, I'm just gonna stick to eating healthier food, you can stick two, high quality foods such as organic leafy green vegetables. Legumes, fortified foods, egg, dairy, fish, poultry. if you are somebody who, whose diet is filled with these foods and you don't eat that much vitamin B12 supplement. But if you don't, honestly it's not a bad idea to add some A third supplement that I personally love is ashwagandha. It is an adaptogen. Adaptogen is a natural substance, usually a herb or plant that helps your body adapt to stress and maintain balance. If you are going through perimenopause and menopause, Uganda may be able to help with mood swings, stress, sleep. It also known to reduce cortisol levels, which helps you feel calmer. I personally take it during my luteal phase. That's the week before my period, which I feel like my mood changes my. Energy changes, I feel fatigued, so this really gives me a nice lift. Again, make sure that you speak to your doctor about these supplements, especially if you are somebody who's taking other medication because Ashwagandha could interact with other medications. All right, bestie. This was a lot of information just in one podcast. I hope that you find it helpful. I hope that you are able to take some notes and implement these tips today. Make sure to share it with your family and friends to make sure they're benefiting as well. If you have any. Questions, concerns or comments, go to our YouTube channel and write a comment or go to our Instagram and send us a DM make sure to subscribe to our podcast on Apple Podcast, Spotify, or wherever you're getting your podcast from. we are so grateful to have you here, and we're looking forward to seeing you in the next episode.