Train Smarter, NOT Harder
Which workouts are best for midlife fat loss?
And just like that…it’s November!
Do you feel equal parts happy anticipation and quiet anxiety for what’s on the calendar in the coming weeks?
We are beginning the 🎶most wonderful time of the year🎶, and it’s a challenging time to stay on track with your health goals.
Especially when you’re in the perimenopause or post-menopause years.
If you’re finding it harder to lose those extra 5, 10, or 15 pounds…
And you’re worried about just maintaining your current weight through the holidays,
You are NOT alone.
The old standby = “Eat less & exercise more” approach won’t work anymore!
We need to consider the big picture: your exercise, nutrition, sleep and stress all matter now.
Today’s issue specifically highlights the best exercise strategies for midlife women that help you achieve and maintain a healthy weight.
Still doable during the busiest time of year?
You bet!
Why This Matters
Muscle loss and fat gain often go hand-in-hand. If you’ve noticed the scale creeping up, you may also be experiencing sarcopenia = the gradual loss of muscle and strength that comes with aging and hormonal changes. It doesn’t just affect body composition - it impacts your energy, mobility, and overall quality of life with every passing year.
FITNESS SIMPLIFIED
Can you guess the #1 cause of weight gain in midlife?
It’s a steady decline in daily movement.
It happens slowly—through injuries, lifestyle shifts, or simply lowering your standards—and before you know it, you're moving far less than you did just five years ago.
Less movement leads to muscle loss, which slows your metabolism and increases fat storage…
Even if your eating hasn’t changed.
More movement = more muscle = better metabolism.
👉 Women who stay consistently active into midlife are far less likely to gain weight.
Daily movement matters. Big time!
Fitness Tip to Lose Excess Fat in Midlife
Move Every Day. Period.
Beyond general movement, which workout style is the best for fat loss?
Believe it or not, “more cardio” is NOT the answer.
Sarcopenia-fighting, muscle-building workouts (i.e. strength training) are your best strategy.
Ideally, aim to complete 2-3 challenging strength sessions each week.
Start small.
Build up your weights over time.
Just don’t stop moving!
✅ Moving everyday + muscle-building workouts = the key to lasting fat loss in midlife.
Here are 3 simple exercises that build and maintain the biggest muscles on your body, with the extra bonus of no equipment needed!
Easy, Do Anywhere Exercises to Prevent Muscle Loss
- Elevated Glute Bridges (8-10 reps): Lay on the floor with your heels resting on a chair and legs at 90-degree angle; push your hips up feeling the muscles activate along the back of legs & hips; return hips to floor and repeat.
- Split Squats (8-10 reps): Position feet in lunge position with one leg forward and the other back; Sink towards the floor, keeping your front knee aligned over your foot. Do all reps on one side, then switch.
- Bent-over W’s (8-10 reps): Hinge at the hips with back neutral and arms bent in a “W” shape; Straighten arms down then reach back up in the “W” movement, activating your upper back muscles.
Extra tip: Remember to buffer your higher intensity, strength training days with lower intensity recovery days. This includes walking, stretching and mobility work. This balance will support your muscle building efforts and keep you moving daily.
Did You Know...
- Fidgeting more throughout the day can increase your metabolic output by as much as 10-12%! Activities such as using a standing desk, walking around, doing 10 body squats and simply moving more during the day count. This can make a difference of around 200 extra calories expended by the end of the day!
- Overall muscle mass makes a huge impact on metabolism. Between two women weighing in at the exact same number on the scale, the one with more muscle mass on her body will burn more energy every day and have an easier time getting and staying lean.
- Steady state cardio, like running, walking or cycling, is not the best solution for midlife weight loss. These activities are great for your heart and overall daily movement but only build minimal muscle mass, which is crucial for metabolism and longevity.
NUTRITION SIMPLIFIED
Movement and exercise are key to achieving a healthy body weight.
But these are not the only areas that need focus.
If your goal is to lose body fat, you may need a midlife mindset shift around your nutrition as well.
Stop eating for weight loss (a.k.a. severe calorie restriction!)
Instead, start using food as the fuel needed for your workouts and to build muscle.
Nutrition Tip to Lose Excess Fat in Midlife
Use Food as Fuel
When you anchor your meals around high-PROtein + PROduce-rich ingredients, you give yourself energy to move and recover well.
When you “Eat your PROs”, you are fueling with nutrient dense foods that will nourish your body and carry you through your day.
Pay special attention to the meal closest to your workout - your periworkout meal.
This is where you should include a whole food starchier carbohydrate like oats, rice, beans or whole grain bead.
The more intense the workout, the more your body needs these whole food carbs to replenish energy stores and prep for your next session.
Do you like to workout in the morning?
Try this yummy oatmeal recipe that gives serious fall vibes while offering a punch of nutrients to start your day off right.
Pumpkin Pie Oatmeal
More ideas to Fuel Your Body
- Quick protein oatmeal: Smash a banana in a bowl, then mix 1/2 cup quick oats, 3/4 cup liquid egg whites, dash salt, cinnamon and nutmeg. Microwave for 2 min, stir, then add another 1 min cook time. Stir in milk of choice to texture preference, a little brown sugar and top with nuts & seeds.
- Top a split baked sweet potato with your favorite chili to get a solid balance of whole food carbs, protein and fiber.
- Roast winter squash like kabocha, acorn and delicata with onions and turkey or chicken sausage; eat leftovers for breakfast with a couple fried or poached eggs on top.
MINDSET SIMPLIFIED
When you have a specific goal (like losing weight in midlife), it’s easy to fixate on the outcome.
But remember, we’re playing the long game for health AND vitality!
You cannot control results.You only have control over your daily actions and choices.
Instead of constantly checking for progress, ask yourself:
✔️ Did I move today?
✔️ Did I prioritize strength training?
✔️ Did I fuel my body well?
✔️ Did I manage stress and get good sleep?
Stay consistent with these actions.
And the results WILL follow!
Mindset Tip to Lose Excess Fat in Midlife
Focus on what YOU CAN control
THE TAKEAWAY
Our bodies change in midlife, and that simply means your priorities might need to change, too! When fat loss is one of your health goals, building muscle should be at the very top of your priority list. Once you know what your body actually needs now, it all starts to make sense and progress feels possible again.
- Move every day. Period.
- Use food as fuel
- Focus on what you can control
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 324. Menopausal Belly Fat & Why It’s Killing You
Ep 260. Preventing (and Reversing!) Muscle Loss After 40
Ep. 330. The Suprising TRUTH About Fat Loss - Simple Strategies for a Fitter, Leaner Body in Midlife
SPECIAL RESOURCE
If you’re ready to start prioritizing muscle building work, but you’re short on time OR equipment - this routine is for you. It’s a quick full-body workout that you can easily do anywhere, and it only uses your body weight. Join me and follow along as we do a quick warm-up, followed by a simple workout and ending with a refreshing cool down.
15 MIN FULL BODY WORKOUT FOR BEGINNERS
Until next week... Be strong
