NEAT (Non-Exercise Activity Thermogenesis) means the calories you burn just living your life.

• Walk during calls

• Do calf raises at the printer

• Stand while checking emails

Fact: Standing desks reduce waistlines by 1.5 inches in 6 months (British Journal of Sports Medicine).

3. 10-Minute Meal Prep for the Week

Use the “Plate Method”:

• 50% veggies

• 25% lean protein (chicken, tofu)

• 25% healthy carbs (sweet potato, brown rice)

Meal Ideas:

• Overnight oats with chia and berries

• Salad jars with chickpeas + avocado

• Hummus + veggie snack packs

Pinterest : Save this to your meal prep board ➤ click here

4. Cortisol: Why Stress = Belly Fat

Stress releases cortisol, which stores fat around your belly.

Fixes:

• 5-minute deep breathing

• Journaling before bed

• Herbal teas (chamomile, peppermint)

Tip: Swap emotional eating for a calming tea ritual.

5. Sleep = Secret Weight Loss Tool

Poor sleep increases ghrelin (hunger hormone).

Fixes:

• No screens 1 hour before bed

• Sleep in a cool, dark room (65°F)

• 10-minute bedtime routine (stretch + gratitude journal)

6. Intermittent Fasting (14:10) Made Simple

Stop eating at 8 PM → Break fast at 10 AM

Why It Works: Regulates insulin, improves fat burn

• Stick to high-protein, high-fiber meals

• Drink black coffee or green tea in fasting hours

Bonus Science: A 2020 Journal of Clinical Endocrinology & Metabolism study found 14:10 fasting improves insulin sensitivity in women with PCOS.

7. Hormone Hacks for Women Over 40

Follicular Phase: (Day 1–14)

• Best for HIIT, strength workouts

• Eat iron-rich foods

Luteal Phase: (Day 15–28)

• Best for yoga, walking

• Focus on magnesium-rich snacks (almonds, dark chocolate)

Menopause Tips:

• Resistance training 3x a week

• Include calcium + vitamin D

8. Stress-Snack Smart

Keep at Desk:

• Pumpkin seeds (hormone balance)

• 1 oz dark chocolate (70%+ cocoa)

• Protein bars with <5g sugar

9. Easy Office Movement

• Walk-and-talk meetings

• Desk yoga: neck rolls, shoulder circles

• Use stairs for 2-minute heart rate boost

10. Women-Specific Workouts (By Cycle Phase)

• High-Energy Days (Days 1–14): Do squats, HIIT, and lift weights

• Low-Energy Days (Days 15–28): Yoga, stretching, walking

       : Cycle-sync your fitness for faster results!

11. Sleep Rituals for Working Moms

• Lavender oil on pillow

• Write tomorrow’s to-do list (clears brain)

• Warm herbal tea + cottage cheese

12. Real Success: Sarah’s Story

Sarah (Marketing Head + Mom of 2) lost 8 lbs in 6 weeks by:

• Walking meetings

• Swapping chips for herbal tea

• Cycle-syncing her workouts

“I stopped fighting my body and started flowing with it.”