After the whirlwind that was December — the mince pies, mulled wine, late nights, family gatherings and endless “just one more” moments — January has arrived like a deep breath of fresh winter air. This is the one time of year when many of us pause long enough to take stock on our situations. And if you’re a busy working mum like myself, who juggles a career, managing a home, being supportive to teenage (or adult) children and, quite possibly, also caring for ageing parents at the same time, that pause is a precious one.

But within that pause, there’s often a familiar thought: “I feel heavier… slower… or just not myself after the festive indulgence”. The ‘Christmas bulge’, as I refer to it, is so common that it’s practically a seasonal tradition for us all. Yet that doesn’t mean that you need to punish yourself if you had fun, then set extreme resolutions to fix the problem. Instead, your new year can be a chance to build blocks to a healthier lifestyle, as well as rebuild your energy and create wellness goals that will support the strong, resilient woman you already are.

And that’s why I’ve put together these empowering, realistic and inspiring fat-loss strategies, which have been designed specifically for those of you who are short on time but big on commitment……… let’s make 2026 our healthiest year yet!!!

It Starts With Compassion

It’s easy to dive into January with a sense of guilt for ‘falling off the wagon’, but that’s the worst thing you could actually do. That’s because guilt simply isn’t a sustainable motivator in the long run — kindness is. And by kindness, I mean unwavering self compassion!!! So, it’s time to acknowledge this truth: you didn’t fail over Christmas, you lived — and had a fun time doing it. You celebrated and connected with the people that you love the most. Food was just a part of that experience, not the enemy of it.

When you begin your fat-loss journey with self-compassion, you:

• Reduce stress (which in turn lowers cortisol, a hormone that can hinder fat loss)
• Feel more motivated to take care of your body
• Break the cycle of restriction and bingeing

So, let January be the month you treat yourself the way you treat everyone else in your life — with warmth, patience and encouragement.

Build Around Your Lifestyle

Many women fall into the trap of setting goals based on what they think they should do:

• Go to the gym every day.
• Cut out sugar
• Lose two stone in two weeks

These aren’t goals — they’re punishments disguised as ambition. Instead, make your goals realistic and lifestyle-friendly. For example:

• “I will move my body 3 times a week for 30 minutes.”
• “I will plan balanced meals on Sundays, so weekday eating feels easier.”
• “I will prioritise 7 hours of sleep at least 4 nights a week.”
• “I will drink 2 litres of water most days.”

These are achievable even when life feels chaotic. Small, sustainable changes compound into extraordinary results.

Balance Your Plate

You don’t need faddy diets, detox teas or cutting out carbs to lose body fat. You need consistency, not extremes. Aim to build your meals with the B-Fit Plate Method, which is a simple and effective:

This means organic meat, eggs or beans as your protein to support building lean muscle to keep you fuller for longer and boost your metabolism and adding organic brown rice, quinoa, sweet potatoes or lentils as carbs to give you energy, which is essential for busy days and hormone health. And don’t forget organic colourful veggies, which should make up half of your plate — broccoli, peppers, spinach, carrots, tomatoes, mixed greens. These help to reduce cravings and support your digestion. Including healthy fats like a drizzle of organic cold pressed olive oil, avocado, nuts or seeds will balance your hormones and keep you satisfied. This isn’t a diet. It’s a flexible framework that gives your body what it needs without leaving you hungry or deprived.

Strength Training Is the Secret Weapon

As women move into their 40s and beyond, hormonal shifts make it easier to gain weight — particularly around the belly — which also makes it harder to keep muscle. But here’s the good news: strength training reverses much of that.

Just 2–3 sessions of strength training per week can:

• Boost metabolism
• Improve posture
• Reduce injury risk
• Strengthen bones (crucial for peri- and post-menopause)
• Sculpt a leaner, firmer shape

And strength training doesn’t mean bodybuilding. It can be:

• Dumbbell workouts at home
• Resistance bands
• Bodyweight exercises (squats, push-ups, lunges)
• Sessions with a personal trainer (like yours truly)

If you want the fastest route to fat loss, then start with strength.

Walk Before You Run — Literally

Not everyone has time for hour-long gym sessions, but almost every woman can fit in more steps. Walking is underrated, but powerful.

Aim for 7,000–10,000 steps a day or you can try adding three brisk 15-minute walks to your schedule, spread throughout the day — which is especially easy if you already have a dog to walk! Walking not only helps to regulate your blood sugar levels, but it supports fat loss because it elevates your mood and reduces stress without draining your energy — especially if you have the opportunity to walk by the sea or in nature, even if it’s your local park. Plus, it’s gentle on joints and easy to fit into a busy life, be it walking the dog, running errands, having a mindful lunch break or a relaxing evening stroll after dinner to help with your digestion.

The Underrated Fat-Loss Tool

You may have heard me say it before, but I can’t emphasise enough how important sleep is when it comes to losing your flabby bits. Women often get the least sleep due to busy households, work stress and caring responsibilities. But lack of sleep can make fat loss feel impossible, because it:

• Increases your hunger hormones
• Triggers sugar cravings
• Slows metabolism
• Raises stress levels

Aim for 7 hours where possible. Improve your sleep by:

• Limiting screen time at least 1 hour before bed
• Keeping your bedroom cool
• Avoiding caffeinated tea/coffee after 2pm
• Creating a calming nighttime routine

Remember, better sleep = better fat loss, so make it your priority to get those zzzzzzzzzzzzzz’s in!!!

January doesn’t need to be about restriction, guilt or harsh (and unrealistic) New Year Resolutions. Instead, it can be a celebration of the strong, capable and resilient woman that you already are — as well as adding a commitment to giving yourself the self care that you deserve. Whether you want to lose the Christmas bulge, feel more confident, boost your energy or simply reconnect with your body, remember this — you don’t need more time, you just need a plan that will fit into your life. You deserve to prioritise your wellbeing — not last, but now!!! Today is your fresh start… and you’re more than ready for it!!!

And if you’re in need of any support, then please don’t hesitate to contact me by calling or texting 07748 298728 or by CLICKING HERE for a FREE no-obligation chat to help get you started!!!

Love, Gaynor x