Belly fat over 40, 4 honest questions that show where your waistline is coming from

Question 1, how many units went in last week?

Count the glasses, not the evenings. A large glass of wine or a pint of strong lager can each be 3 units, and the NHS advice on the risks of drinking more than 14 units a week is clear that regular drinking above that level carries risks. Alcohol also brings kcal you never feel full from, and it tends to drag a late plate of toast or crisps along with it. If your total surprised you, this is your starting point.

Question 2, how many hours did you sit yesterday?

Add up the car, the desk and the sofa. Many people in their 40s sit for 10 hours or more without noticing. A body that sits all day keeps less muscle, and less muscle means a little less energy used at rest. You do not need a gym to change this.

• Stand for every phone call.
• Walk for 10 minutes after lunch and after your evening meal.
• Do 2 short strength sessions a week at home, squats to a chair and wall press-ups are enough to begin.

Our page on why muscle matters when you want to change shape explains why this counts more after 40 than it did at 25.

Question 3, what did your first meal look like?

A coffee on the A63 and a biscuit at 11am is not a breakfast. Skipping the morning often leads to bigger portions and grazing later, which is exactly when the middle grows. A breakfast with protein, fibre and some fruit sets up steadier choices for the rest of the day. Our ideas for a breakfast that sees you through to lunch go into detail.

Question 4, are you measuring the right thing?

After 40 the scales can sit still while your waist changes, in either direction. A tape measure tells you more. Diabetes UK sets out how to measure your waist and the sizes to aim below, 80cm or 31.5in for women, 94cm or 37in for most men and 90cm or 35in for South Asian men. Measure once a fortnight, at the same time of day, halfway between your lowest rib and the top of your hip bone.

Putting your answers to work

Change 1 thing for 3 weeks before adding a second. If it was the drinks, choose 4 alcohol-free evenings. If it was sitting, protect those 2 walks. If it was breakfast, plan it the night before. Small and steady beats a dramatic Monday that is gone by Thursday. If stress is behind the evening drinks or the grazing, our page on stress, a busy life and your weight may help too.

Breakfast in Willerby with Phillipa and Pete

At Willerby Nutrition, Phillipa and Pete Fox, the founders, and their team of coaches trained in nutrition see members every morning over breakfast, which makes the follow-up daily rather than once a month. The club is a short drive from Kirk Ella, Anlaby and Cottingham before work, and your free assessment is the easiest way to see whether it suits you.

This page gives general guidance and does not replace advice from your GP, especially if your waist has grown quickly or you have a health condition.