Lexi Wright - Time for Health Nutrition & Fitness Coaching

Listen, I know where your head is right now, it’s a common theme of women over 40. Summer is coming and you are looking at your wardrobe thinking about what you are not going to wear again this year. The shorts that have been at the back of the drawer. The swimsuit you keep meaning to try on. I get messages from women every single April and May who are frustrated that another year has gone by and they are in the same place.

Realize 6 Weeks is still enough time to make a real visible difference. Not a crash diet. The right things.

If I was trying to help you feel less frustrated, these are the things I would tell you to do.

1st -Id get brutally honest with tracking and would get your calories and protein right. Not 1200 calories. Not starvation. A moderate deficit of around 300 to 400 calories below your maintenance with protein at 0.8 - 1 gram / pound of goal body weight. This alone would change everything for most women because most are either eating far too little and stalling their metabolism or not tracking at all and not knowing where they are.

2nd- I would get you into strength training 2-4 days a week with progressive overload. Not endless cardio. Lifting. Because muscle is what reshapes the body and drives the metabolism.

3rd- I would get you to 10K steps every single day. Not as a punishment. As her biggest fat burning lever outside the gym.  Walking has such a huge impact on fatloss and is highly underrated.

4th I would clean up your blood sugar. Protein and fibre at every meal, reducing ultra processed foods, walking after eating when you can. Stable blood sugar means lower cortisol which means less belly fat storage.

5th- I would protect your sleep like it was part of the program. Because it is. Poor sleep undoes almost everything else.

Six to eight weeks of this done consistently will produce real results. Not twenty pounds. But visible, lasting change that sets the foundation for the rest of the year.

Not sure where to start?  Comment MACROS below and I will send my free Macro Calculator straight to your DMs so you know exactly what your calories should be to start. 🔥

 

These are the foods I would focus on if I were losing fat in my 40s or 50s again.

Not because they’re trendy. Not because These are “clean.”

But because they: ✔️ support hormones ✔️ keep you full ✔️ protect muscle ✔️ actually work with your metabolism

You don’t need boring meals either, simple spice swaps and low-cal add-ons make these insanely flexible.

👉 SAVE this post, you’ll want it.

The 10 staples I’d build fat loss around:

• Chicken (breasts and thighs) - baked, air fried, BBQ
• Egg whites - ¾ cup with veggies (my favorite peppers + laughing cow = rockstar breakie
• Greek yogurt - easy, high-protein, hormone-friendly
• Salmon - omega-3 gold (Costco packs- best price fresh)
• Oatmeal - fiber + carbs that actually work for you
• Rice (white or brown) - my go-to lunch carb
• Berries – raspberries, strawberries, blackberries & blueberries for fiber + sweetness
• Frozen broccoli & cauliflower - easy, filling, low effort lots of fibre
• Ice cream - yes, really (1–2x/week = sanity)
• Avocado - fiber + fats your hormones love

Why these foods work (especially after 40):

Protein • Builds & protects muscle • Takes more energy to digest (higher metabolic demand) • Keeps you full longer

Fiber • Improves digestion & reduces bloating • Slows blood sugar spikes • Helps control appetite

Fats • Essential for hormone health • Incredibly satiating • Make food enjoyable (which matters)

And yes, ~20% fun foods (like ice cream) so fat loss doesn’t feel like punishment.

My favorite low-cal flavor upgrades:

• Laughing cow cheese
• Salsa
• Italian seasoning
• Crema Lime Cilantro sauce
-Lemon Pepper Seasoning (my new fav)

If you’re over 40, this food list alone can change how your body responds over the next 6 weeks, without restriction, cutting carbs, or white-knuckling it.

But food is just one piece.

👉 If you want the full plan, when to eat these, how much, how to train, and how to stop the fatigue + cravings, my 28 day Fatloss meal plan paired with workouts addresses all of these

That’s where I teach you how to apply this so your body starts responding again and

In my early 40’s I was doing everything I thought I was supposed to do for fatloss . I was training 5 days a week. Eating clean. Cutting carbs. I was running completely on empty. My energy was gone. My sleep was terrible. I was waking up at 3am and lying there for hours. My cravings were out of control by mid afternoon no matter how disciplined I had been all day. And the weight around my middle was not budging no matter what I did.   I just kept telling myself to keep going you just needed more drive.

Just like a lot of women after 40’ I was running on fumes ( barely a spark at times). I was eating around 1500 calories/day and training doing Crossfit 5x a wk plus I sucked at running so always did at least 3km on Sunday.

My cortisol was through the roof.  What I didn’t understand was my body was in fight or flight and when that happens it does not burn fat. It stores it. Especially around your belly. Because belly fat is close to your vital organs and your body wants to protect them.

Surprise, surprise I was not tired because I was weak. I was tired because I was under eating, over-training and was chronically stressed with all the travel I was doing.

My body was not the problem. The strategy was.

The shift that changed everything was increasing my food to closer to 1800 calories and started eating carbs to support my workouts.   By my early 50’s I switched from CrossFit to progressive strength training 4 days a week, prioritising sleep like it was my job and getting my protein through whole foods not shakes and bars to support muscle growth. 

The first few weeks I stopped dreading my mornings. I woke up with a bounce in my step. 3 months later I could see definition in my shoulders, my tummy was flat. I was no longer skinny fat .

Ladies 40+ You can build muscle and look fit even in menopause. If you are exhausted and stuck in the never ending diet cycle you are probably doing too much on too little. And the answer is almost never to push harder.

If you are wondering how many calories you should be eating.  Comment MACROS below and I will send my free Macro Calculator straight to your DMs so you can see exactly where to start.

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As women looking to lose weight in menopause we spend so much time looking for the perfect diet, the perfect workout plan, the perfect supplement stack. We consistently seem to overcomplicate everything.

Meanwhile the research keeps pointing to the same simple thing repeatedly. And most of us are either not doing it consistently or not doing enough of it.

The habit is daily walking. Specifically consistent daily movement throughout the day, not just a workout.

 
Here is why this matters so much for women over 40. Your actual gym workout accounts for only about 10 percent of your total daily calorie burn.

But your daily movement, everything outside the gym, walking, standing, climbing stairs, moving around your house, accounts for around 25 percent. That is your biggest fat burning lever and most women are completely ignoring it.

Walking after meals specifically is one of the most powerful tools for blood sugar balance I know of. When you walk after eating your muscles absorb glucose from your bloodstream directly without needing insulin to do it. This means lower blood sugar spikes, fewer cravings, less belly fat storage and more stable energy throughout the day.

I get 10K steps every single day. 5K on my own in the morning and 5K with my dogs. It is not glamorous. It is not expensive. And it has done more for my body composition than almost anything else I do.

Start small and build from there.   10 minutes after each meal.  10 minutes in the morning.  10 minutes at night it all adds up. 

Next time you are surfing the internet or getting caught up on the latest social media trend remember you do not need another supplement stack or a different program.

Start with walking consistently, every single day. That is the habit the research keeps coming back to. And it is the one most women overlook most often.  

Save this post and share it with a friend who needs to hear this today. And follow me for more no BS fat loss tips for women over 40. 💪