Let’s talk about belly fat. If you’re anything like me, you’ve noticed that as the years go by, keeping that stubborn belly fat off feels like trying to get your dog to stay still during bath time — tricky, a bit frustrating, and definitely not something you win easily.

So, why does belly fat seem to show up more as we age, especially if we’re not suddenly eating way more junk? Well, there’s a few reasons — and it’s not just in your head.

The Science of Belly Fat: Why It Loves to Settle In

As we age, our hormone levels dip — and this happens for everyone, women and men alike. For women, menopause brings noticeable shifts, but men also experience gradual declines in hormones like testosterone. These changes can make it easier to gain fat around the belly.

At the same time, our activity levels often decrease — work, family, life gets busier or maybe our bodies just don’t bounce back like they used to. Plus, we naturally lose lean muscle mass over time, and since muscle helps burn calories even at rest, this slowdown means it’s easier to pack on those extra pounds.

The Good News: It’s Totally Possible to Fight Back

I’ll be honest: it’s definitely harder to keep belly fat off than it used to be. For me, I can’t just eat whatever I want and hope for the best like I could in my 20s and 30s. But here’s the truth — it’s not impossible. With some work, smart choices, and a bit of patience, you can absolutely keep belly fat under control.

And just to be clear — I still treat myself! Life is too short not to enjoy your favorite foods every now and then. Having the occasional treat isn’t going to undo all your hard work, and nothing bad will happen because of it. Balance is key, not perfection.

What I Do: My Personal Approach to Aging and Belly Fat

As I’ve gotten older, I’ve made some changes to keep myself feeling strong and healthy. I’ve incorporated more movement into my routine — specifically, I do weights about four times a week, which helps me maintain muscle mass and keeps my metabolism moving. I also do some cardio to support heart health and overall fitness.

Nutrition has been a big shift for me, too. I eat only plants now, and yes — I absolutely get enough protein. My fat intake is fairly low, and I focus on whole, nutrient-dense foods that keep me feeling satisfied without dragging me down. I’ve noticed that eating this way really helps with energy levels and digestion, and my body just feels better overall.

Hydration is another simple but important piece. I make sure I’m drinking plenty of water throughout the day — it helps with everything from managing appetite to keeping my energy steady and my skin clear. It’s one of those small things that makes a surprisingly big difference.

Now, I focus more on health rather than performance. I’m not trying to hit personal records or compete with my 20 and 30-year-old self (that person was a machine!). Instead, I prioritize feeling good, having energy, and staying functional.

I’ll be honest: I’ve had to cut back on sweets quite a bit (yes, I have a huge sweet tooth!). But I don’t deprive myself — I simply choose to enjoy treats more mindfully and less often, which makes them even more satisfying.

What Does “Better Choices” Really Mean?

• Nutrition: Focus on whole, nutrient-dense foods like vegetables, fruits, legumes, whole grains, lean proteins, and healthier fats. These foods keep you full longer and help maintain steady energy.

• Movement: Regular exercise, especially strength training, helps maintain muscle mass (which keeps your metabolism humming) and supports overall health.

• Stress Management & Sleep: Keeping stress in check and getting quality sleep also play important roles in how our bodies manage weight and energy.

• Hydration: Drinking enough water supports digestion, energy levels, and appetite regulation. Even mild dehydration can affect mood and concentration.

• Social Connection: Strong relationships and a sense of community improve mental well-being, reduce stress, and are linked to healthier lifestyle habits over time.

Aging Gracefully (With a Little Belly Fat Humor)

Look, we’re not in our 20s or 30s anymore, and that’s okay. Bodies change, and yes, sometimes fat decides to cozy up around our middles. But that doesn’t mean we have to surrender to it.

The trick is to treat your body with kindness, make smarter choices, and keep moving forward — literally and figuratively. A little belly fat might stick around, but you’re in charge of how you feel and how you live.

So if your belly fat feels like that pesky party guest who won’t leave, remember: you hold the guest list. With patience, good habits, a bit of humor, and maybe a brownie or two, you can keep the party enjoyable.

Join me this year and beyond as I share my personal journey of embracing the physical, emotional, and spiritual challenges that come with aging. Together, we’ll explore the complexities of growing older and discover the beauty in every step of the process with a slice of humour.

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