Fez 90Fit, Derby (2026)

23/12/2025

Women Over 40 Stop Obsessing Over Breakfast

Is breakfast the most important meal for weight loss?
For women over 40, the answer is no.

The meal that matters most is actually your evening meal, because it is the hardest one to get right and has the biggest impact on fat loss.

Here’s why dinner is key:
• It’s where most overeating happens
• It’s often higher in carbs and calories
• It directly affects overnight fat burning

If you make your evening meal:
• High in protein like chicken, fish, lentils, or beans
• Low in carbohydrates
• Paired with plenty of greens
• The smallest meal of your day

You dramatically speed up the fat burning process.

Yes, breakfast is still important. You should eat breakfast to kickstart your metabolism and energy for the day. But if your dinner is heavy, high carb, and oversized, it will slow your weight loss no matter how good your breakfast is.

There is a direct link between how well you manage your evening meal and how much weight you lose as a woman over 40.

Get dinner right, and the weight starts to fall off naturally.

Comment DINNER and I’ll guide you to lose weight.

22/12/2025

Menopause Gut Reset: 4 Foods for a Flatter Belly

LADIES OVER 40, if you’re in perimenopause or full menopause, hormonal shifts can affect your gut and belly. 🌟
Here are 4 gut-loving foods to add to your diet for a flatter belly and better digestion:

1️⃣ Kefir Yogurt – supports gut health and digestion
2️⃣ Kimchi or Sauerkraut – rich in healthy gut bacteria
3️⃣ Chia Seeds – soluble fiber to nourish your gut
4️⃣ Bone Broth – repairs the gut lining and provides natural collagen for joints

Include these regularly to support your gut, digestion, and overall wellness. 💪

Comment “FOODS” and I’ll send you the 7 Hormone-Friendly Foods every woman over 40 should eat weekly.

21/12/2025

Struggling with festive treats at work

This is such a common issue at this time of year.
Mince pies on every desk, sweets in every meeting, treats everywhere you look.

Here are a few simple tips that actually work.

First, allow yourself to have something.
If you tell yourself you are not allowed anything at all, you will be fine for a few days and then suddenly eat everything in sight. That all or nothing mindset never works.

Second, plan and prep your own sweet treats.
If you walk into work unprepared and all you have is cucumber while everyone else has mince pies, it will not last long.
Bring your own better sweet options with you. Things like homemade flapjack, chocolate coconut truffles or snacks you actually enjoy.

During festive weeks, make your snacks feel special.
Add a little dark chocolate, chopped nuts or something that makes it feel like a treat so you are not feeling deprived.

One simple sweet treat idea that works incredibly well
Take a medjool date, slice it open and remove the seed.
Fill it with a couple of almonds.
Dip it in melted dark chocolate.
Let it set in the fridge.

Make a batch for the week and take two a day. You will be shocked how much it reduces cravings for office sweets.

Third, plan when you are not hungry.
The best time to plan your snacks is straight after you have eaten.
When you are hungry, you will plan KitKats.
When you are full, you will plan dates and better choices.

Festive treats are strong, so do not rely on willpower.
Rely on planning instead.

Comment TREATS and I will guide you on festive weight loss without guilt.

20/12/2025

Does avocado and boiled egg reduce belly fat

This question comes up a lot, so let’s clear it up properly.

Avocado is very good for you.
Eggs are also very good for you.

But is combining avocado and boiled eggs some kind of magic formula for losing stomach fat
No.

There is no science or evidence that eating avocado and boiled eggs together directly targets belly fat.

Here is what actually matters.

Avocado is almost all fat.
It is not a protein source like many people think.
But it is good fat and your body needs healthy fats to function properly.
When you include good fats, your hormones work better and your body is more willing to let go of stored fat over time.

Eggs on the other hand are the highest quality protein you can have.
Especially for women over 40, protein should always be the first thing on your plate.

If I ranked protein sources, it would look like this
Number one eggs
Number two chicken breast
Number three tuna
Number four beef
After that comes everything else

So avocado and eggs are a great meal because they support hormones, keep you full and protect muscle.
But they do not magically burn belly fat on their own.

Fat loss comes from consistency, enough protein, balanced meals and a plan that fits your lifestyle.

Comment FOODS and I will guide you to lose weight.

19/12/2025

Should You Eat Before a Morning Workout

Very good question and one I get asked a lot.

Here is a simple rule you can follow.

If you are training within 90 minutes of waking up, you can work out first and eat breakfast after.
Your body will use energy from food you ate the day before, so you do not need to rush to eat.

If your workout is more than 90 minutes after waking, then it is better to eat something first.
For example, if you wake up at 8am and train at 10am or later, have breakfast before your session.

If you do eat before training, give yourself around 20 minutes before working out to avoid feeling uncomfortable.

One common myth is that training on an empty stomach burns more belly fat.
That is not true. Your body does not suddenly target fat just because you skipped breakfast.

There is no extra fat loss benefit from fasted workouts.
The best option is the one that fits your routine and helps you stay consistent.

DM me MORNING and I will help you structure workouts for weight loss.

18/12/2025

How to Shop Smarter for Weight Loss

Next time you do your weekly shop and you are standing there wondering what to put in your basket, think about this simple rule.

Pick four foods from each group and spread them across your week.

🥩 1 Pick four protein sources
Chicken, eggs, tofu, seafood, or any protein you enjoy.
Avoid pork. Protein supports fat loss, muscle, and metabolism.

🍚 2 Pick four smart carbohydrates
Quinoa, wholemeal bread, wholemeal rice, oats.
These give you energy without spiking blood sugar.

🥬 3 Pick four high fibre foods
Spinach, beans, chickpeas, sprouts, greens.
Fibre helps digestion, reduces bloating, and keeps you full.

🧂 4 Pick four flavour and hormone helpers
Turmeric, cumin, herbs, spices.
You can also add pink Himalayan salt to food or a pinch in your morning water to support hydration.

These small choices add up.
Better energy, better sleep, less bloating, and improved metabolism.

You are going to the shop anyway.
Make your basket work for your weight loss.

Comment FOODS and I will guide you on what to buy to lose weight.

17/12/2025

5 Common South Asian Cooking Mistakes That Stall Weight Loss

This one is for anyone who loves South Asian food or cooks with Asian inspired spices.
You can absolutely enjoy these meals and still lose weight, but these mistakes will slow your progress.

Here are the 5 most common mistakes I see:

🥘 1 Too much oil
Many dishes start with onions and oil. If you overdo the oil you add hundreds of extra calories before the meal even begins.

🍗 2 Not enough protein
Meals like saag are mostly vegetables with very little protein. Without enough protein you risk losing lean muscle which slows fat loss.

🍚 3 Too much rice
Curries and tikkas are often served with a huge portion of rice. Cut the rice down and balance the plate.

🥬 4 Not enough greens
Carbs and curry with no greens is very common. Add spinach broccoli okra or salad to support digestion and hormones.

🍽 5 Eating too fast
When you eat quickly your brain does not register fullness. Slow down enjoy the meal and let your body catch up.

South Asian food can be incredibly healthy when it is balanced properly.

Comment FOODS and I will guide you on how to enjoy South Asian meals and still lose weight.

16/12/2025

7 Foods That Keep You Full and Support Weight Loss

Ladies over 40 one of the biggest struggles with weight loss is constant hunger.
If you feel like you are always thinking about food this list will change everything.

These are 7 foods that keep you full for 5 hours or more by stabilising blood sugar supporting muscle and slowing digestion.

Here they are:

🥚 Eggs
One of the highest quality protein sources. Keeps hunger down for hours.

🥣 Greek yoghurt
Perfect as a snack. Add blueberries and a few flaked almonds for extra fullness.

🦃 Turkey breast
Very lean protein. Excellent for appetite control and fat loss.

🌱 Lentils
High in protein and fibre. Even a small bowl can keep you satisfied for hours.

🌰 Chia seeds and flax seeds
Add to porridge smoothies or yoghurt. Small amount huge impact on fullness.

🌾 Oats or porridge
Great for steady energy and keeping cravings away. Overnight oats work well too.

🥑 Avocado
High in healthy fats. Slows digestion and keeps hunger completely at bay.

If you base your meals and snacks around foods like these weight loss becomes much easier and far more sustainable.

Comment FOODS and I will guide you on how to use these for weight loss.

15/12/2025

Stop Skipping Dinner if You Want to Burn Fat Overnight 🍳🔥

Ladies over 40, if you ever think, “I’m not hungry, I’ll just skip dinner,” ❌ stop right there!

When you skip your evening meal, your body doesn’t switch to fat-burning mode, it switches to fat-storing mode 😬
It thinks you’re not eating enough and holds onto fat to “protect” you.

✅ Instead, have a light protein-rich meal, even a quick 2-egg omelette will do!
It fuels your body just enough to keep your metabolism firing overnight 🔥

Save this as your reminder: Never skip your evening protein! 🍳

13/12/2025

Yoga or Pilates for Weight Loss After 40

Ladies over 40 this is a very common question.
Which one is better for your body, yoga or Pilates?

The truth is both are excellent and both support weight loss when combined with strength training.

Yoga is slightly slower paced and focuses more on flexibility mobility and relaxation.
Pilates is more controlled and core focused helping with strength and posture.

Both improve joint mobility which naturally declines during perimenopause and menopause.
Both strengthen the muscles around your joints which reduces pain stiffness and injury risk.
And both help your body move better so your workouts feel easier and more effective.

The best choice is the one you enjoy and will stick to consistently.
Try both and see which one your body responds to best.

Adding either alongside your strength based workouts is a smart move for fat loss energy and long term health.

Comment MOVE and I will guide you on how to combine this with weight loss training.

12/12/2025

Title:

5 Foods Menopausal Women Must Avoid for Faster Weight Loss

Ladies over 40 if you are struggling with stubborn belly fat during menopause it is not your fault.
Your hormones shift your metabolism slows and certain foods make it much harder to see results.

Here are the 5 foods to avoid ranked from least to most harmful

5. Seed oils
Cooking with seed oils slows fat loss and increases bloating. Choose olive oil or butter instead.

4. Alcohol
Alcohol is the only thing that completely switches off fat burning. If it contains alcohol it slows your results.

3. Processed foods
If it has a long ingredient list or things you cannot pronounce avoid it. Stick to simple single ingredient foods.

2. White carbs
White bread white pasta white rice all cause spikes in blood sugar cravings and belly fat storage.

1. Sugar
The biggest belly fat blocker. It gives you a quick energy high then crashes you causing more cravings more hunger and more fat storage.
Sugar hides in cereals sauces dressings snacks so always read your labels.

Small swaps create big results. Your body will thank you.

Comment FOODS and I will guide you to lose weight with simple swaps.

11/12/2025

Boost Your Metabolism With Green Tea

Ladies over 40, if you want to speed up fat loss, this is a simple one you can do every day.

Green tea is the #1 drink to naturally boost your metabolism and help your body burn more fat.
Even just a glass a day can make a difference.

✅ Want it hot in the evening? Make sure it’s decaf if caffeine keeps you awake.
✅ Prefer daytime? Enjoy it anytime, it still supports fat loss.

Make this an easy daily habit and watch how your metabolism responds.

👉 DM me “GREEN TEA” and I’ll share my top tips to get the most fat-burning benefits.

Fez 90Fit