Best Ways Middle-aged Women Can Shed Excess Fat

You notice that your waist thickness has increased since you are in your mid-thirties. Fret not because you are not alone out there. It is normal to gain weight around your waist or see your breasts sagging when you hit 35. Based on the findings of physicians, it is usual too if you notice a slight fall in your metabolism each year. Besides being overweight, women in their late thirties find it hard to eat healthy, especially if they are working moms. Again, premenstrual symptoms like fluctuating weight become worse when they reach their late thirties. It was evident after the findings of the National Institutes of Health (NIH). Then, that does not imply that you will never take the right steps to weight loss. 

According to an article published on, women should cut back on their calorie intake and switch to exercises. Corporate women should avoid multitasking because it makes them stressed out when they manage too many things at the same time. It leads to emotional eating when you consciously think of food or eat some snack high in calories. Give each task a specific time and focus on it solely. It will make you productive as well as help you avoid emotional eating. Coming back to losing weight, here are some of the best ways middle-aged women can shed excess fat: 

Eat Five times 

Your daily food intake should be three meals and two healthy snacks. It is a recommendation by health and fitness experts all over the world. Make sure your snacks do not have more than 200 calories each time. Switch to high-protein bites such as boiled eggs, yogurt, protein shakes, beef jerky, snack bars, poke bowls with low sugar and lean meat to keep you full for at least three hours. These foods reduce your cravings. 

Eat a good breakfast in the morning that has proved to help in losing weight. For lunch and dinner, switch to a diet full of green leafy veggies, salads, soups, and salmon.  

Stay away from 100-calorie snacks

Even if you are feeling hungry at home or work, ditch the 100-calorie snacks pack because they have very high sugar content and less protein. Therefore, these snacks will not make you full. Instead, they will spike your body insulin level, a hormone responsible for building fat. For instance, a 100-calorie pack of chocolate chip cookies contains 8.5 grams of sugar and 1 gram of protein. Switch to a cup of edamame that has 17 grams of protein and 3 grams of sugar. You should also cut back on sugar to control premenstrual symptoms, as cited by the NIH. 

Focus why you want to stay fit and slim

Why do you want to lose weight in the first place? Beyond a slim waist and firm breasts, what is that you really want? More energy, staying healthy, running your apartment block without feeling too exhausted or you want to look attractive? Once you get answers to these questions, you can see the bigger picture and get inspiration to stay fit and healthy. If your sagging breasts are your concern due to growing fat around the region, consult your doctor. Moreover, wear the right sports bra if you are working out. Visit sites like or similar platforms. 

Take more proteins and moderate carbs 

Your daily diet and snacks should include 14 grams of proteins and 25 grams or less of carbohydrates. You can eat a six-ounce pack of plain, Greek yogurt that has 17 grams of proteins and 6 grams of carbs. Watching what you eat plays a significant role to help you stay fit and slim. 

Avoid eating that is on your kid’s plate

It is not a good habit to waste food when people stay without it, especially the underprovided ones. Then, that does not mean that you will clean your kid’s plate whenever they have something left on every time. The point can be explained with the help of a suitable example. For instance, when you eat three chicken nuggets left by your kid, you add extra 142 calories to your body. If you do this frequently, you will gain unwanted weight. Again, finishing 50 percent of a small order of a pizza, burger, or any other fast food will add 136 additional calories. 

Embrace technology to lose weight

When you are on a goal of weight loss, grab your smartphone. There are high-end phones with integrated pedometers to help you measure the number of steps you walk daily. According to experts, you must have a target to achieve 10,000 steps gradually. Besides, you will find mobile apps that help you monitor your calories and compute how much of it you intake daily. These little things matter a lot when it comes to losing weight. 

Sleep soundly 

It is challenging for moms to sleep soundly if they have babies at home. Sleep matters a lot if you want to lose weight. Based on an article published in the Annals of Medicine, deprivation or less sleep have an adverse impact on the hormones controlling your appetite, thus resulting in weight gain. 

Sleep soundly at night. Keep your bedroom cool and sleep in a room away that is comparatively silent. Follow a regular bedtime, according to the Centers for Disease Control and Prevention. 

Find people with the same fitness goals 

Based on the findings of the New England Journal of Medicine, obesity is contagious, if you are associated with obese people. That does not mean that you cold shoulder if someone has gained weight. Then, you should realize that peers have an influence on the food and lifestyle choices you make. Therefore, hang around with friends and workers, who love an active lifestyle and want to lose excess fat. 

If you see your friend eating salad and soup for lunch, you should follow suit and ditch the fast food. Again, if you see your coworker walking her dog, you can do the same. You can also just walk 1 km daily to stay in shape. 


Now that you have these tips handy, stay active, eat the right food, and wear the right lingerie when working out. Say hello to the slim you!