women over 30... 5 tips for losing belly fat

Women Over 30… 5 Tips for Losing Belly Fat

I am one of those girls that when I gain a few lbs, it doesn’t go to the butt or boobs, unfortunately. LOL.

It goes directly to my belly, and this is just how my genetics are.

It is what it is.

But that doesn’t mean I have to settle for that and there are ways to help you lose that belly fat if you are like me at all. I wrote out all my own ideas and things that I researched recently, so I thought I would share my brain dump and game plan for what is working for me and what I intend to implement.

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Btw it’s no secret if you follow me on social media that I like to enjoy a good meal or a glass of wine.

I have no shame about that. My belief is to have that 80/20 or 90/10 balance when it comes to wellness; otherwise, I get obsessive.

Maybe thats my ADHD but I notice a lot f the women I work with feel the same.

Remind yourself that one bad meal isn’t going to throw you off and lose all progress.


If you need help with the mindset piece of this and building confidence, I have an eBook that may serve you!


How to Lose Belly Fat after 30

Ok so here are some things that are working for me and some things I plan to start ASAP!

Adopt a Balanced Diet/Focus on Whole Foods

I like to keep it simple and basic. You guys know I’m not into cooking, LOL, so the more basic, the better. I Prioritize whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains.

These foods are nutrient-dense and can help reduce overall calorie intake without leaving you hungry.

Reduce Sugar and Refined Carbs: Minimize your intake of sugary drinks, desserts, and refined carbs like white bread and pasta, which can contribute to belly fat.

Incorporate Regular Exercise. Combine Cardio and Strength Training

My plan for cardio is to stick to mostly walking, spinning, and low-impact cardio workouts to help burn calories.

For strength training, I plan to do the workout program ​LIIFT4 ​which is basically my soulmate workout program and helps build muscle mass and boost metabolism. There are 4 workouts per week and 2 recovery/stretching workouts as well that are much needed.

Every workout focuses on mostly ​strength training,​ and then adds in some cardio (HIIT workouts) and always ends with core. I skip the HIIT workouts for now and just add in walking or my spin bike for my cardio.

Some other additional things you can do is Incorporate exercises that specifically target your core, such as planks, leg raises, and Russian twists.

These exercises help strengthen the abdominal muscles and improve overall core stability. If you want to do the same workout I am here is the link ​CLICK HERE ​.

Manage Stress Levels. Practice Relaxation Techniques

The main way I reduce my stress is by reading my bible and using my ​daily journal/planner​. No lie! You can use whatever you want, but I am telling you, starting out with a morning routine will help SOOO much with reducing stress and managing your life.

Also, starting your day off with some time alone to read the Bible, meditate, and do your ​morning routine​ makes such a huge difference.

High stress levels can lead to weight gain, particularly around the belly.

Other ways to Practice reducing stress are:

  • yoga
  • meditation
  • deep breathing exercises

Another big one is Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can negatively affect metabolism and increase cravings for unhealthy foods.

Stay Hydrated/Drink Plenty of Water

Having a ​cute Stanley​ definitely helps, just saying!

Staying hydrated helps regulate your metabolism and reduce bloating. Aim to drink at least 8 glasses of water per day, and more if you’re active.

Limit Alcohol Consumption: Alcohol can add empty calories and lead to increased belly fat. Try to limit your intake to moderate levels.

Monitor Your Progress and Stay Consistent Track Your Food Intake

Keeping a food journal or using a nutrition tracking app can help you stay mindful of your eating habits and ensure you’re staying within your calorie goals.

Set Realistic Goals: Establish achievable fitness and nutrition goals, and celebrate your progress along the way. Consistency is key to long-term success, so focus on making sustainable changes rather than seeking quick fixes.

These tips, when combined, can help you effectively lose belly fat and achieve a healthier, more toned midsection. I use my ​Hyper Focus Journal​ for that but I also created this FREE PDF for you that I thought may help.


I hope this helps. I will be sharing the workouts I am doing on Instagram, so make sure to watch my stories! I would LOVE to connect with you over there – ​@MINDYWENDER​.

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Mindy Wender

I’m a down-to-earth, small town, girl next door dedicated to empowering women to create their own success and unlock their full potential.

My hope is to be your “go to” BFF for all the things us Moms/Women need. I love helping women THRIVE in all areas of their lives.

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