Six effective ways to drop fat as a midlife woman

We'll begin this blog with an important PSA. While we do NOT align ourselves in any way with toxic diet culture, the fact remains that 'losing weight' is the number one reason that women give for joining FitBtch.

Trust us, we're professionals!

Let's face it, it can be as hard as shit. But here's the good news: fat loss in midlife is possible but the way we approach it needs to evolve with our bodies, hormones and lifestyles. If you’re perimenopausal or in your 40s or 50s and feel like the things that used to work just don’t anymore, you’re not imagining it.

It's a massive hell fucking no from us to extreme diets (because food rules) or overtraining (who has the time or energy for that shit?), neither of which will work anyway. If you want this shit to actually work, it's got to be sustainable.

So here are six powerful and easy to maintain strategies to help you drop fat and feel strong.

1. Get into a sustainable calorie deficit

No beating about the bush: fat loss requires a calorie deficit. That’s the unchangeable law of thermodynamics, no matter your age. But it doesn’t mean starving yourself or following a one-size-fits-all diet.

Start by calculating your TDEE (Total Daily Energy Expenditure). Here’s a useful calculator on Bodybuilding.com. Track your food for two weeks and compare it with your calculated maintenance calories:

• Gaining weight? Too many calories.

• Staying the same? You’re at maintenance.

• Losing weight? Bingo – you're at a deficit.

The key to success is to find a small, manageable deficit that you can sustain consistently.

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2. Make that deficit work for you, not against you

Once you’re in a deficit, the quality of your food matters. Hanger is not fun for anyone. Ultra-processed foods will leave you hungrier and craving snacks. What you want are nutrient-dense meals that see your plate piled high with:

• Protein, veg and fibre

• Whole foods

• Flavour too. Who has time for bland food?

This way, you’re not constantly battling hunger or low energy. You’re making your calories work, fueling your body, supporting hormones and helping you stay consistent. And off the sugary snacks.

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3. Prioritise protein with every meal

We're always banging on about this but ladies, midlife is not the time to skimp on protein. In fact, most women need wayyy more than they realise.

Protein helps:

• Keep you full between meals

• Preserve your lean muscle mass

• Support your metabolism

• Aid in recovery from working out

Start with breakfast. Ditch the toast and jam or cereal and aim for a solid 20–30g of protein per meal. It may feel like a lot at first, but it’s one of the most powerful shifts you can make for sustainable fat loss and overall health.

If you're stuck where to start with breakfast recipes, may we recommend our Nutrition Hub? It's available as a standalone course or as part of our membership.

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4. Strength train (minimum twice per week)

If you want to drop fat and look firmer, strength training is non-negotiable. Aim for at least two full-body sessions per week.

Here's why:

• Muscle mass naturally declines in midlife. Resistance training slows or reverses that.

• More muscle means better insulin sensitivity and metabolic health. No more hanger.

• It improves bone density, joint health, and keeps you functional and independent as you age.

We’re not just talking internal benefits either. Strength training helps shape your body as you lose fat, so you don’t feel squishy.

(And let’s skip the word saggy. Think: firm, sculpted, powerful.)

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5. Sleep like your results depend on it (because they do)

As all you sleep-deprived mamas out there know only too well, poor sleep can derail even the best plan. When you’re knackered, hunger hormones like ghrelin rise, cravings increase and decision-making skills disappear. You’re more likely to skip workouts and reach for high-sugar, high-energy foods.

Getting better shut-eye helps you:

• Regulate hunger and energy

• Recover from your workouts

• Stay consistent with your good nutrition choices

• Reduce stress – which can impact body composition

It's often (wankily) called 'sleep hygiene' – prioritise a wind-down routine, reduce screen time before bed (yes that means stopping the doom-scrolling!) and aim for 7–9 hours as often as possible. 9.30 bedtime crew come at us!

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6. Move more throughout your day

Lads, you don’t need to smash yourself in the tits with cardio. Thankfully, what you do outside your 'proper' exercise adds up.

Us 21st Century midlife slags often find that daily movement has dropped a few levels. Working from home is a major culprit, sitting at a desk job generally or being busy with life/kids, we simply don’t move as much as we once did (less manual labour around the home: good! No more partying until 2am: well maybe also good in a way, but not for your step count).

Let's reclaim some of that movement!

• What's your current step count? Add 1–2k more per day

• Build in walks around your day, even short ones. Add a block onto the school run?

• Dance in the kitchen, pace while on calls (non video ones, we don't want to look completely unhinged), anything that moves your body

Little bits of extra daily movement to boost energy expenditure with zero stress or recovery time.

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Final thoughts from us:

Sorry slags, there’s no magic bullet. BUT combining these strategies creates a strong, hormonal-friendly and importantly successful approach to fat loss in midlife.

Focus on consistency, not perfection and remember: the goal shouldn't just be to lose fat, it should be to start feeling strong, capable and full of fucking beans for years to come.