Last week on YouTube, I broke down several nutrition “cheat codes” that make fat loss simpler. Not extreme. Just smarter.
Here are three that matter most.
Cheat Code #1: Shut Down Night Eating
Nighttime eating is rarely hunger. It’s habit. Stress. Reward.
If fat loss has stalled, start here.
What works: • A hard kitchen close time • No screens an hour before bed • Magnesium or herbal tea as a ritual • Lights low, room cool
Sleep improves. Cravings drop. Cortisol settles.
This one change alone often restarts fat loss.
Cheat Code #2: Protein at Every Meal
Most midlife women under-eat protein.
And research consistently shows that higher protein intake combined with resistance training helps preserve lean mass during a calorie deficit. That matters more after menopause, when muscle loss accelerates and resting metabolic rate declines.
My general guideline: Aim for roughly 1 gram of protein per pound of current body weight, up to about 150 grams per day.
Practical examples: • 30–40g at breakfast • 30–40g at lunch • 30–40g at dinner • Protein-forward snacks if needed
When protein is high enough, appetite stabilizes. When appetite stabilizes, fat loss gets easier.
Cheat Code #3: Eat to 80 Percent
Not stuffed. Not starving.
Satisfied.
This reduces total intake without tracking every calorie obsessively. It also improves digestion and energy.
You do not need a perfect macro spreadsheet to lose fat. You need consistent portions and awareness.
I go deeper into all of this in last week’s video, including: • How to structure meals for fat loss • How to handle alcohol and social events • Why “healthy” foods can still stall progress • The exact framework I use with clients
If you’re serious about tightening things up before summer, this is worth a few minutes of your time.
❤️ My Favourite Thing this Week
This week, my favorite “healthy food thing” isn’t a product. It’s a nutrition hack.
This is breakfast that is always ready in my fridge when I’m too busy to actually put one together,
Mix all the ingredients together and store in the fridge over night! Enjoy!
One Quote to Finish Your Week Strong
“What you do every day matters more than what you do once in a while.” – Gretchen Rubin
Fat loss after 50 is not about intensity. It’s about repeatable standards.
Close the kitchen. Hit your protein. Lift something heavy.
That’s how this gets done.
Coach Ruth
When you’re ready, here’s how I can help:
- When you’re ready to lose weight and keep it off, Lean Body Platinum Coaching one on one coaching is the way to go. You can read about it here
- Looking for free resources? Make sure you join my free community on skool HERE
Disclaimer: This email is for general educational and informational use only. It is not intended as medical advice and does not replace professional medical services. The content should not be used to diagnose, treat, or prevent any medical condition. For personal medical guidance, consult a qualified healthcare professional.
