Beyond Aesthetics: The Health Risks of Belly Fat and Low Muscle You Can’t Afford to Ignore.
As we move through our 30s, 40s, 50s and beyond, it’s not uncommon to notice a few extra kilos settling around the belly, or feel that tasks like lifting shopping bags or climbing stairs take more effort than they used to. While some of this is part of the natural ageing process, it’s important not to ignore what’s happening underneath the surface.
This isn’t just about how your body looks—it’s about how your body functions and how you feel every day.
Let’s break down what’s really going on, why it matters, and what you can do right now to protect your health and feel stronger, fitter, and more energised for years to come.
What Is Visceral Belly Fat (and Why Should You Care)?
Not all body fat is created equal. Visceral fat is the fat stored deep inside your abdomen—around your internal organs like your liver, pancreas, and intestines. Unlike subcutaneous fat (the softer fat under the skin), visceral fat is biologically active and can be harmful in excess.
High levels of visceral fat are linked to:
Increased inflammation
Higher risk of heart disease
Insulin resistance and type 2 diabetes
Hormone imbalances
Poor liver function
Cognitive decline and mood disorders
Even if your weight is “normal,” you can still have too much visceral fat—especially if most of it’s carried around your middle.
The Other Silent Risk: Low Muscle Mass
As women age, we naturally lose muscle mass—especially after 40. This is called sarcopenia, and it happens faster during and after menopause when hormone levels drop.
Less muscle = slower metabolism, weaker bones, higher injury risk, and more fatigue. It also makes it easier to gain fat, especially around the middle.
Muscle isn’t just for athletes. It’s essential for:
Blood sugar control
Bone strength and joint protection
Balance and coordination
Posture and independence as you age
A healthy metabolism
The good news? You can build and maintain muscle at any age—with the right approach.
What You Can Do Now: Practical, Real-Life Steps
You don’t need to overhaul your life overnight or live at the gym. Small, consistent changes in how you eat, move and live can dramatically reduce visceral fat and build the muscle your body needs to thrive.
1. Prioritise Strength-Based Movement
Focus on resistance training 2–3 times per week. This includes bodyweight workouts, Pilates, dumbbell circuits, or resistance bands. You don’t need to lift heavy to get strong—you need to be consistent and challenge your muscles.
→ Bonus: More muscle means more calories burned at rest, even while you sleep.
2. Move Daily (Even If It’s Just a Walk)
Walking is incredibly underrated for fat loss, stress relief and overall health. Aim for 6,000–10,000 steps per day. Combine it with activities you enjoy—like a class, bike ride, or dance session—to stay active without it feeling like a chore.
3. Eat More Protein—Consistently
Most women over 40 aren’t eating enough protein to support their muscle or hormone health. Aim to include protein with every meal—like eggs, Greek yoghurt, tofu, chicken, fish, legumes, or protein powder.
→ A simple goal: about a palm-sized portion of protein at each meal.
4. Cut Back on Ultra-Processed Foods
Highly processed foods can contribute to fat storage around the belly, especially when paired with stress and poor sleep. Whole, colourful, minimally processed foods support gut health, hormone balance, and energy.
Try to build meals around:
✅ Protein
✅ Fibre (vegetables, fruit, whole grains)
✅ Healthy fats (avocado, olive oil, seeds)
5. Sleep & Stress Matter More Than You Think
Poor sleep and constant stress raise cortisol, which is strongly linked to belly fat. Aim for 7–9 hours of quality sleep and find small ways to lower your stress—like meditation, journaling, stretching, or simply taking 10 quiet minutes with a cuppa.
What If You’ve Already Tried Everything?
If you feel like you’ve been doing “all the right things” and nothing’s changing, you’re not alone. Your body is different now than it was at 25—and it requires a smarter, more tailored approach.
That’s where personalised nutrition and movement coaching comes in. With the right guidance, you can work with your hormones, not against them, and finally start seeing results that feel as good as they look.
Final Thoughts: You’re Not Too Late or Too Far Gone
This isn’t about chasing unrealistic body standards or shrinking yourself. It’s about building a body that supports you—so you can move well, think clearly, feel strong, and enjoy life for decades to come.
Visceral fat and low muscle mass are serious, but they’re not a life sentence. They’re your body’s way of asking for attention—and you can turn things around with simple, consistent action.
💛 You don’t need to do it alone. If you’d like a sustainable plan that fits your life, supports your health, and helps you feel strong and confident again, my 1:1 nutrition coaching is here to help.
Let’s future-proof your body—together.