The truth about middle-aged spread and how to get rid of it

The truth about middle-aged spread and how to get rid of it and feel fit and healthy over 45.
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Many women notice an increase in belly fat as they get older, even if they aren’t gaining any extra weight. So why does this happen?

The put it simply, middle-aged spread occurs as your body changes when you age and is likely due to the creasing levels of oestrogen, which influences where fat is distributed in the body.

Everyone’s metabolism works differently, so some women are more affected than others.

The truth about belly fat once you reach middle age

Ageing impacts everyone’s weight and it can also slow down your metabolism making it harder to lose that stubborn belly fat.

In fact, experts say you’ll burn about 200 fewer calories by the age of 45. But don’t throw in the towel – you can still get in your best shape yet.

Here’s how…

How middle-aged women can lose weight

You are NEVER too old or young to have a healthy active life. When it comes to those women who are over 45, there are some changes you can make to help maximise your weight loss.

The reason you might find more fat clinging to your tummy and thighs is down to the hormonal changes of menopause.

And like our metabolism, we also begin to lose muscle in our 40s.

Here’s how to help yourself stay in shape

1. Sleep more

Women often admit to feeling more fatigued when they hit 40. It may be that your body needs a bit more time to recuperate each night.

2. Move more

Our metabolism decreases as we get older, so in order to boost it aim to do more physical activity than you were doing before. You could try walking everywhere or including more exercises in your day.

3. Do more weights

Help build up your muscle mass by doing weights as well as press ups and other muscle-building exercises.

4. Add more time to your workouts

Try adding an extra 10 minutes to your exercise regime to offset your slower metabolism.

5. Drink more water

Water helps boost your metabolism, so make sure you’re having at least 6-8 glasses a day.

6. Don’t over eat

Once you hit 45, you’ll notice that naughty food you could eat in your 20s and 30s you may not be able to anymore without them going to your thighs. Choose more fruits, vegetables and whole grains.

7. Limit your alcohol

Alcohol is jam packed with calories and it can also interrupt your sleep.

8. See your doctor

You may need medication to help regulate your hormones.

Did you know the Healthy Mummy has a Hormone Balancing Meal Plan?

Designed by a team of Healthy Mummy nutritionists, the Hormone Balancing Meal Plan is aimed to help those 45 and over with weight loss as their bodies go through hormonal changes.

Find out what hormonal changes occur for 45+ and how this specifically selected meal plan can best provide nutritional support to maximise your health and weight loss goals. Find out here.

Get your hands on our Healthy Mummy Smoothie 45+ today!


Healthy Mummy Smoothie 45+ contains a unique combination of ingredients designed specifically to support the needs of women over 45 years old’

  • Vitamin D with Calcium to enhance bone mineral density
  • 50% of your Vit D RDI which is critical for bone health
  • Good source of Protein for muscle mass maintenance
  • Vitamin B6 for balanced hormonal activity support
  • Zinc, Vitamin C + E to protect cells from free radical damage

Find out more and buy our Healthy Mummy Smoothie 45+ today!

Join our Healthy Mummy Over 45 Facebook support group to get advice and support from other mums who are over 45.

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