Fez 90Fit

Fez 90Fit Online coach for professional women 40+. Finally a sustainable approach to long term wellness

17/06/2026

Do you really need 30g of protein at every meal? 🤔

Not necessarily.

For most people, the simplest approach is to use the palm rule.

Aim for a palm-sized portion of protein with each meal and you're already on the right track 👌

No food scales.
No calorie counting.
No complicated tracking apps.

Foods like chicken, turkey, beef, steak, fish, and tuna are easy to portion using your hand as a guide.

For foods like eggs, Greek yoghurt, beans, or lentils, you'll need to estimate a little more, but perfection isn't the goal.

Some meals will be slightly under.
Some meals will be slightly over.

That's completely normal.

The goal is consistency, not precision.

Keep it simple:
🥩 A palm-sized portion of protein
🍽️ At each meal
📈 Consistently over time

Small habits done consistently will always beat complicated plans you can't stick to.

DM FATLOSS if you'd like a simple plan that fits your lifestyle 💪

15/06/2026

Why Daily Fasting Can Make Fat Loss Harder

Intermittent fasting

Can work for some people

But doing it

Every single day

May not be ideal

For women over 40

Long fasting windows

Can increase stress hormones

And make it harder

To maintain muscle

Many people then find themselves

Overeating later

Because they're so hungry

Short term weight loss

Can happen

But long term success

Often becomes harder

The focus should be on

Consistency

Balanced meals

And protecting muscle

Key message

Sustainable habits

Always beat extreme approaches

DM FATLOSS if you want a plan that actually works

13/06/2026

Why Walking Alone Isn't Enough

Walking is fantastic

For your health

And it absolutely helps

With fat loss

But after 40

Walking alone

Usually isn't enough

To change body shape

Build strength

Or maintain muscle

That's where

Strength training matters

Muscle helps support

Your metabolism

Strength

And long term results

Walking and strength training

Work best together

You don't need

10,000 steps every day

You just need

Regular movement

Alongside strength work

Key message

Walking is great

But strength training

Is the missing piece

DM FATLOSS if you want a plan that actually works

09/06/2026

Why Cutting Carbs Can Backfire

Many women think

Carbs are the enemy

But completely removing them

Can create new problems

Very low carb diets

Can increase stress levels

In the body

And make recovery

More difficult

They may also affect

Sleep quality

And overall energy

The issue isn't carbs

It's usually

The type of carbs

And how much you're having

The goal is balance

Not restriction

A healthy approach

Is easier to sustain

Long term

Key message

Don't fear carbs

Learn how to use them properly

DM FATLOSS if you want a plan that actually works

08/06/2026

Why Muscle Matters More Than Weight Loss

Can you lose weight
Without gaining muscle?

Yes

But that's not the goal

The bigger problem after 40

Is losing muscle

Not just gaining weight

Muscle affects

Your metabolism
Energy levels
Strength
And overall health

From around age 30

Lean muscle gradually declines
And that loss adds up
Over time

The problem is

The scale can go down

But if you're losing muscle

You're making fat loss harder
In the future

The goal is to

Lose fat

While building or maintaining muscle

That leaves you

Lighter
Tighter
Stronger
More toned
And more energetic

Key message

Don't just focus on losing weight

Focus on building muscle

Because muscle helps drive
Long term fat loss

DM FATLOSS if you want a plan that actually works

07/06/2026

Why Weight Gain Starts In Your 30s

Think weight gain only starts
In your 40s?

Not quite

For many women

It actually begins
In their 30s

Especially during

Perimenopause

Which can start years
Before menopause

One major reason

Lean muscle starts to decrease

While body fat
Gradually increases

Many women don't realize

Hormonal changes may already
Be happening

In their late 30s
And early 40s

That's why it's so important

To focus on building muscle

And supporting hormone health early

It's easy to blame

Stress
A busy lifestyle
Or getting older

But hormones may also be
Playing a role

Key message

The earlier you focus on
Muscle and metabolism

The easier it becomes
To manage your weight long term

DM FATLOSS if you want a plan that actually works

06/06/2026

Still using BMI
To judge your health?

It may be time
To stop relying on it

BMI only looks at

Your height
And your weight

It tells you nothing about

Muscle mass
Body fat distribution
Bone health
Hormones
Or fitness levels

You can have a "healthy" BMI

And still carry excess body fat

Or have an "overweight" BMI

And be strong and healthy

A much better measurement

Is your waist to height ratio

Measure around the smallest part
Of your waist

Your waist measurement

Should be less than half
Of your height in centimetres

For example

If you are 180cm tall

Your waist should be
90cm or less

Key message

BMI does not tell the full story

Focus on body composition
Strength
And waist measurements instead

DM FATLOSS if you want a plan that actually works

04/06/2026

Not all weight loss advice
Is good advice

Especially after 40

Number one
Eating 800 to 900 calories a day
Can lead to muscle loss
A slower metabolism
And rebound weight gain

Number two
Doing intense workouts every day
Without proper recovery
Can increase cortisol levels
And make fat loss harder

Number three
Cutting carbs completely
Or following very low carb diets

Can affect sleep
Hormones
And energy levels

Number four
Intermittent fasting every single day
Can increase stress on the body

And make it harder
To maintain muscle

Number five
Relying only on 10,000 steps a day
Walking is great

But strength training is essential
For long term fat loss after 40

Key message
The goal is not to eat less
And exercise more forever

The goal is to build a stronger metabolism

With protein
Strength training
Recovery
And consistency

DM FATLOSS if you want a plan that actually works

03/06/2026

What are the two healthiest types of bread to have if you love bread and want it in your diet?

There are two good options:

1. Sourdough – supports gut health and is easier to digest.

2. Wholemeal – higher in fibre, keeps you fuller for longer, and supports digestion.

White bread and half-and-half options are best avoided if fat loss and health are the goal.

If you’re choosing bread, stick to sourdough or wholemeal.

Comment BREAD if you want help fitting carbs into your diet after 40.

02/06/2026

5 Best Fruits for Fat Loss After 40

Not all fruit helps fat loss
Some choices matter more

Here are the best ones

Number 1
Berries
Blueberries and strawberries
Low sugar and reduce inflammation

Number 2
Avocado
Healthy fats
Keeps you full and supports hormones

Number 3
Kiwi
Supports sleep quality
Better sleep helps fat loss

Number 4
Grapefruit
Helps manage blood sugar
Supports metabolism

Number 5
Pomegranate
Supports hormone balance
Great for overall health

These fruits work with your body
Not against it

DM FATLOSS if you want a simple plan that actually works

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