Description

In this episode of She Ain't Heavy!, we’re tackling the topic that many women in their mid-thirties and beyond struggle with—losing belly fat.

If you’ve noticed that stubborn belly pouch despite your best efforts at working out, eating right, and staying healthy, you’re not alone!

I’ll break down what happens to your metabolism after 35, why spot reduction is a myth (yes, crunches won’t get you a flat stomach!), and most importantly, what actually works to help shed belly fat as we age.

I’m sharing the research-backed strategies that really help, plus I’ll talk about some common mistakes to avoid along the way.

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Show Notes Citations:

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  • Santosa S, Jensen MD. Adipocyte fatty acid storage factors enhance subcutaneous fat storage in postmenopausal women. Diabetes. 2013;62(3):775–782. doi:10.2337/db12-0912
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  • Epel, E., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K., Bell, J., & Ickovics, J. (2000). Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623–632. https://doi.org/10.1097/00006842-200009000-00005
  • Reaven, G. M. (1995). Pathophysiology of insulin resistance in human disease. Diabetes, 44(8), 868–874. https://doi.org/10.2337/diab.44.8.868
  • Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
  • Keating, S. E., Johnson, N. A., Mielke, G. I., & Coombes, J. S. (2017). A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obesity Reviews, 18(8), 943–964. https://doi.org/10.1111/obr.12536
  • Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
  • Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008
  • Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
  • Epel, E. S., McEwen, B. S., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K., Bell, J., & Ickovics, J. (2000). Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623-632. doi:10.1097/00006842-200009000-00005
  • Morton, R. W., Murphy, K. T., McKellar, S. R., & Schoenfeld, B. J. (2018). Dietary protein and weight loss: A meta-analysis. Journal of the International Society of Sports Nutrition, 15(1), 1-15. doi:10.1186/s12970-018-0223-1
  • Kiecolt-Glaser, J. K., McGuire, L., Robles, T. F., & Glaser, R. (2002). Stress, sleep, and immune function: A review of the literature. Psychosomatic Medicine, 64(1), 4–13. https://doi.org/10.1097/00006842-200201000-00002