Why your morning routine could be blocking fat loss after 40

Fat loss after 40 can be very confusing...

If you’re anything like most of the women I work with… your mornings probably look something like this:

You’re up early. Straight into the day. Maybe a coffee… but no food.

You’re busy, distracted, trying to be “good”…So you hold off eating for as long as possible.

And on paper? It feels like you’re doing everything right.

But here’s what I see time and time again…

• Fat loss feels slow (or completely stuck)

• Energy dips mid-morning

• Cravings hit later in the day

• And weight tends to sit stubbornly around the middle

So what’s going on?

It’s not just what you eat… it’s when you eat

A lot of women have been taught that eating less and fasting longer is the key to fat loss.

And while that can work in some situations…it doesn’t always work well for women in midlife.

Because your body isn’t the same as it was in your 20s.

Hormones shift. Stress response changes. And how your body handles fuel is different.

The piece most people miss

Your body naturally produces higher levels of cortisol (your stress hormone) in the morning.

This is completely normal—it helps wake you up and get you going.

But when you then:

– Skip food for several hours– Rush into a busy day– Or train on empty

You’re effectively adding more stress on top of an already elevated state.

And over time, that can start to work against you.

Not because you’re doing anything “wrong”……but because your body is trying to protect you.

What that can look like

When this pattern repeats daily, I often see:

– Lower energy in the mornings– Increased hunger or cravings later– Poorer recovery from workouts– And fat loss that just won’t shift (especially around the middle)

And this is where so many women go wrong…

They double down. Eat less. Try to be stricter.

When actually—the solution is often the opposite.

The shift that changes everything

Instead of asking:

“How long can I go without eating?”

Start asking:

“How can I support my body earlier in the day?”

For many women, that looks like:

– Eating a little earlier (when possible)– Prioritising protein– Adding a small amount of carbohydrate

Nothing extreme. Nothing complicated.

Just enough to support energy, muscle, and hormone balance.

What I see with my clients

So many women come to me doing all the “right” things…

Fasting longer, Training hard, Trying to be disciplined

But they’re exhausted… and stuck.

And often, one of the first changes we make is simply:

Introducing some nutrition earlier in the day

And the shift can be huge:

– Better energy– Fewer cravings– Improved consistency– And finally… progress again

This isn’t about eating more

It’s about eating smarter.

It’s about working with your body—not constantly trying to override it.

Because the goal isn’t just fat loss…

It’s feeling strong, energised, and in control again.

If this sounds like you…

This is exactly the kind of thing we focus on inside my programmes.

Not extremes. Not restriction. Just simple, effective strategies that actually work for your body now.

If you’re not ready for full coaching yet, you can start with one of my self-guided Bronze plans and begin making these changes at your own pace.

And if you’re thinking about joining the next guided round in June…then early bird registration is open, so secure your place now!

Click Here To Get Started

You don’t need to do more.You just need to do what works better for your body now.

— Jen x