I’ve been in the fitness and nutrition space for over 30 years and have seen my fair share of fad diets, extreme exercise routines, and cleanses all in the name of losing belly fat. I know it can be frustrating to see added pounds as you age and to not find a method that will work for you. 

In this blog, we're diving into why taking care of our muscles is key for fat loss and especially as we hit our middle years. 

Maybe this strikes a chord with you: you're in the middle of life's craziness, trying to balance work, family, and all the curveballs that come your way. Stress levels are up, sleep might be down, and let's face it, our bodies are changing. Hormones are doing their thing, and suddenly, that belly fat becomes a stubborn companion.

Now, many of us might try the classic approach: cutting back on calories and hitting the treadmill like there's no tomorrow. But here's the thing: that might not be the whole solution. Why? Because our muscles are telling a different story. 

Muscles aren't just for lifting weights or looking good in a dress (although that's a nice bonus!). They're important for burning calories, keeping our metabolism humming, and even balancing out those tricky hormones. But as we age, we naturally start to lose some muscle mass, making it tougher to keep that belly fat in check.

And nourishing your muscles to reduce belly fat is simpler than it seems! 

First up, let's talk about what we're putting on our plates. Protein is like the superhero for our muscles, so make sure you're getting plenty of it from sources like chicken, fish, beans, and tofu. As a woman in my 50s, I aim for 40-50g of lean protein in each of my 4 meals a day. Protein is necessary for muscle growth, regeneration and helping us feel fuller for longer. If you don’t want to track your food, try tracking just protein. Or if that sounds like too much for your season of life, aim to fill your plate first with lean protein before adding carbohydrates and healthy fats. 

Another way to help your metabolism to happily run is staying hydrated. Getting enough water and electrolytes is also crucial for keeping our muscles happy and our metabolism firing on all cylinders. 

Last but not least, strength training! Regular resistance training helps to build and maintain muscle mass. Muscles help us perform everyday activities like carrying groceries, reaching for that hidden kitchen tool in a high cabinet or playing with your kids and grandkids. 

If you're a middle-aged woman feeling frustrated with that stubborn belly fat, quit the treadmill and calorie counting and try shifting your focus to your strength and muscles. Most of us are old enough to know this but it’s hard to fight the mindset of what worked in your 20s and 30s. You may have been able to drastically cut calories or hit the treadmill more and seen the scale move or belly fat diminish. If those methods aren’t working for you now (and I would argue could be detrimental to your health), I’d encourage you to try a new approach. If you want to add in more cardio, try adding in a daily walk for some steady-state cardio and track your calories for information, not deprivation. 

All of this is a process both in method and mind. Be gentle with yourself. You may not have the body you had as a 25 year old but you have more wisdom and resiliency now than ever before. Let those be your super powers on your journey to better health (and more muscles!)