How do I lose belly fat after 40?

Start by dropping what isn't working. On Ep. 13, Nikkiey is blunt: crunches can strengthen your abs, but they won't burn the fat sitting on top of them, and where your body loses fat is largely set by genetics and hormones. On Ep. 294 she explains why piling on cardio in a deficit can backfire. Your body may break down muscle for fuel, cortisol can rise, and your metabolism adapts so you burn fewer calories for the same work. In her view, losing muscle leads to gaining fat, especially in the belly.

The episodes differ in emphasis. Ep. 174 says nutrition is king and exercise is queen, while Ep. 401 says to get in the gym first and not worry about a diet. Both land in the same place: protect and build muscle, and feed it.

Then give it time. On Ep. 186, Nikkiey points out that years of chronic stress and eating a certain way don't reverse overnight. You may see your face, arms and legs lean out before your midsection does, and with consistency it follows. Ep. 401 suggests a DEXA scan if you want to know your numbers. If you suspect hormone or thyroid shifts, Ep. 294 encourages getting checked and advocating for yourself, so work with your doctor. And on Ep. 357, client Erin, 52, describes eating 2,000 calories and training four days a week for about 40 minutes, and calls the idea that menopause belly must be accepted a bunch of BS.