“Even breathing air, I also put on weight.”

A lady once said this to me. She’s 50+, going through perimenopause, and I could feel the frustration in her voice.

When we’re younger, our bodies are more forgiving. We can skip sleep, eat late, and still bounce back. But after our mid-40s, biology changes. Hormones shift. Muscle mass drops. Metabolism slows. What used to work… suddenly doesn’t.

This is the reality many women face in their 40s and 50s — especially during menopause. It’s no longer just about calories. It’s about hormonal balance, muscle preservation, and insulin control.

I’ve seen this first-hand. One of my clients told her doctor she didn’t feel any menopausal symptoms — no hot flashes, no mood swings, nothing. The doctor said, “That might be because you’ve been doing regular strength training.”

That hit me deeply because it shows what movement and strength training can do for women’s health.

Here are the 3 main keys to fat loss

• Fat loss isn’t always about calories. It’s first about hormones — your insulin — and how your body chooses between sugar and fat to burn.

•  When we eat too many refined carbs, insulin is spiked. Next, our body uses the sugar for energy first instead of fats from our body, and whatever’s left over will be converted into fat. That’s why we’re not losing body fat.

•  But when we prioritize protein and healthy fats, move after meals, and most importantly, manage our refined carbohydrate portions, there will be less sugar to burn — and as a result, our body switches to burn fat for fuel, not store it (less insulin spikes)

It’s simple, really:

1. Eat fewer refined carbs — and increase protein and healthy fats in your diet.

2. Time your walk correctly after meals (read my older post on this).

3. Build strength and muscle!

This isn’t just about looking fit. It’s also about living strong through menopause and beyond.

That’s the real solution behind sustainable fat loss after 50.