10 ACTION STEPS TO REDUCE BELLY FAT
& join my FREE Midlife Mayhem Belly Blast Challenge
🔥 10 Actions to Help Reduce Belly Fat in Midlife
Let’s be clear: you do not need to starve yourself, do endless crunches, or buy into fads. Belly fat in midlife is hormonal, not just about calories. Here are 10 smart actions that actually work:
1. Prioritise Protein at Every Meal
Protein helps balance blood sugar, reduce cravings, and support lean muscle. Aim for 30g per meal it’s a game-changer for fat loss and hormone balance.
2. Walk Every Day (Yes, Really!)
It sounds basic but walking is underrated. Aim for 30 minutes a day to lower cortisol, reduce bloating, and gently burn fat without stressing your system.
3. Strength Train 3–5 Times a Week
Lifting weights boosts metabolism, tones your core, and builds the muscle you need to burn more fat at rest. Short workouts count. I do 15 minutes a day!
4. Reduce Ultra-Processed Foods
You don’t have to be perfect but reducing processed snacks and ready meals helps your gut, sleep, and waistline. Think real, whole foods 80% of the time.
5. Ditch the Evening Wine (Sorry!)
Alcohol messes with your sleep, spikes estrogen, and stores straight as belly fat. Try a swap: sparkling water, mocktails, or adaptogenic drinks.
6. Balance Your Blood Sugar
No more skipping meals or sugar crashes. Eat balanced meals with protein + fibre + healthy fats to keep insulin in check (key for belly fat loss).
7. Prioritise Restorative Sleep
Poor sleep = more belly fat. Aim for 7–9 hours a night, limit screen time, and create a calming bedtime routine (no scrolling until midnight!).
8. Manage Midlife Stress (Not Just Power Through It)
Cortisol is your belly fat hormone. Try breathwork, walking, journaling or one of my quick combat workouts when you need to punch it out instead!
9. Focus on Core Strength, Not Crunches
Crunches won’t burn belly fat. But deep core work helps posture, supports your back, and firms up your waistline as the fat comes off.
10. Stay Consistent, Not Perfect
This is a lifestyle, not a 2-week fix. Small daily habits beat random all-or-nothing efforts. I’ll help you build routines you can stick to 💪
Let me help you get rid of the below fat, click the button below to start your free trial NOW!
Join my FREE Midlife Mayhem Belly Blast Challenge!
This is a totally free 4 week challenge so you can can really target the belly area, rid belly fat and the bloat. Workouts, meditations, invite to my Midlife Mayhem facebook group for Live training and a free recipe pack and meal plan.
Join the 4 week Midlife Mayhem Belly Blast Challenge Today!
FREE BELLY BLAST CHALLENGE
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Here's what they have to say about their Cara Fitness journey:
I have a whole new mindset since finding Cara Metz the menopausal fitness master, motivator who leaves you wanting more with her realness and amazing 15 min workouts !!!!! 
Susan Marie
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What can I say. Cara Metz truly understands her tribe and approaches us all as individuals at the same time. This makes a huge difference when you feel so understood and supported, gives you a lift.
The group of women here, worldwide, are incredible. We all have our own ups and downs and the reward of being here is feeling genuinely cared for.
I lost my way about 18 months ago and briefly left the group feeling quite lost. It soon became apparent that I was menopausal and that Cara Metz was exactly what I needed! I rejoined and am a very happy woman for it, thank you to every single member.
Nadine Pruce
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How can one sum up Cara?
Well life is like a train ride, we will meet many new passengers on our journey, but the inspiration, encouragement , friendships and support that you experience on this train ride with Cara Metz will make an everlasting impact on you! You will learn to give yourself grace, to get up and move, to make healthier eating choices, to embrace menopause instead of feeling frustrated and trying to run from it because you can’t !!! You will learn to love yourself just as you are… you be you 
Mary Pritchett Gueldenzopf
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Cara fitness has taught me how to understand the changes due to menopause and learn to love my body again through realistic fitness classes that have made an incredible difference. Meditation, that has helped me not to feel like I'm losing my mind . Cara has given you a sense of normality which is definitely needed at this time in our lives and she's created a community of women who are all going through these daily challenges and are incredibly supportive on the good days and the bad. In a nutshell, Cara fitness is just simply addictive.
Claire Leadbeater
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Cara has redefined what it means to workout after 50. I feel energized and motivated again because of Cara and the community.
Cheryl Corley Strom
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Cara is encouraging, empathetic and kind. So happy to have found her app. It’s like having my own little personal trainer in my iPad. I actually look forward to working out now as the 15 minute workouts are manageable and worthwhile. There is so much content available and the programs are well structured. I feel committed, motivated and strong and I am excited to see my progress!! Thankyou Cara fitness!
Tiff Wall
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A message from me, Cara, to you.
'Surely 15 minutes is not enough, what else do you do?'
This is the question I get all the time. It works because it allows you to stay consistent. All the time you put too much pressure on yourself to workout, you find it difficult to stay consistent because you tend to stop when life throws a curve ball your way!
AND LIFE ALWAYS THROWS CURVE BALLS!
Having the mantra 'it is just 15 minutes' let's you know it will be over before you know it! Therefore allowing a sustainable workout lifestyle to be born. We work on mindset and nutrition for women over 40 too and this will all become clear once you become part of the Cara Fitness family.
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