How Cyclists Over 40 Can Finally Shift Stubborn Belly Fat

I’ve been thinking a lot about why belly fat gets so stubborn after 40…

I’ll be honest with you — I’m 43 this year, and I’ve noticed I have to watch what I eat way more closely just to keep my physique where I want it. Back in my 30s, I could ride more, eat more, and the weight pretty much took care of itself.

But now? Even with long rides, the midsection doesn’t budge unless I’m intentional with food and training. Sound familiar?

Here’s why:

Hormones shift with age.

Testosterone, growth hormone, and estrogen all play a role in how we store fat. After 40, these naturally decline, which means your body gets better at storing fat (especially around the belly) and worse at burning it.

Muscle mass decreases.

From around age 35, we lose about 1% of muscle per year if we don’t actively strength train. Less muscle = lower metabolism = fewer calories burned at rest. It’s why “just riding more” doesn’t move the needle like it used to.

Cortisol and stress play a bigger role.

High-stress lifestyles (work, family, lack of sleep) raise cortisol, which encourages fat storage around the midsection. Piling on more long rides can actually add stress and make this worse.

And then there’s sleep.

Here’s one that often gets overlooked: poor sleep quality makes belly fat stick around. Studies show that consistently getting less than 7 hours of sleep can increase ghrelin (your hunger hormone) and decrease leptin (your fullness hormone). Translation? You’re hungrier, you crave more sugar, and your body struggles to recover. Deep sleep is also when your body releases the most growth hormone, which is key for muscle repair and fat burning.

So if riding more miles isn’t the fix… what is?

The difference for me (and my clients) has been surprisingly simple:

Smarter nutrition.

Dialing in protein intake (around 1.6–2.2 g per kg of bodyweight) helps preserve muscle and keeps you fuller. Matching carbs to your training instead of overdoing them helps fuel performance without fat gain.

Consistent strength training.

Two sessions per week — focusing on big compound moves like squats, deadlifts, presses, and pulls — are enough to maintain (or even build) muscle, improve power on the bike, and rev up your metabolism.

Better sleep habits.

Aiming for 7–9 hours, cutting caffeine after 2 PM, and keeping a consistent bedtime has been a game-changer. Sleep isn’t “lazy time” — it’s where your body actually does the work of burning fat and building strength.

Cycling keeps me fit.

Strength + food choices + good sleep keep me lean.

And the outcome? That’s the fun part:

You’ll look leaner and more confident in your kit.
You’ll stop dreading group rides because you won’t be the one hanging off the back.
You’ll actually enjoy the view on climbs instead of chewing the handlebars.

If you’ve been struggling with this and want a clear plan, this is exactly what we work on inside the Cycle Lean Project. It’s an 8-week coaching program designed for cyclists over 40 who want to drop weight, build strength, and ride stronger — without adding endless hours on the bike.

Where the Cycle Lean Project Fits In

The Cycle Lean Project (which kicks off on the 15th September) is built for cyclists exactly like you—people juggling work, family, and a passion for riding.

Here’s how it works:

4 focused cycling sessions/week (~7 hours total) → maximum gains in minimal time.
Strength + cross-training → keeps you strong, lean, and injury-free.
Flexibility built in → the plan adapts to your schedule, not the other way around.
Community support → you’re not riding this journey alone.

Most riders in the program see 4–6 kg weight loss and 20–50 watt FTP gains in 12 weeks—without living on the bike.

If you’re ready to set yourself up for a strong spring in 2026 by having an even better winter—and actually see results—learn more about the Cycle Lean Project today.

Cyclists have already signed up, but there is still time to join them.

Learn more and sign up here

This isn’t about fitting into someone else’s training mold.
It’s about creating a sustainable process you can continue for life.

Because at the end of the day…
Cycling should add to your life, not take away from it.

Whenever you're ready, here are the ways I can help you:

The Cycle Lean Blueprint: This comprehensive, all-in-one product is everything you need to shed kgs and ride faster.
The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
Personalised One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.

I am an ambassador for:

Awesome Supplements: Award Winning Supplements — Our plant-based awesome protein powder is 100% UK made with low-sugar, gluten & dairy-free.

The best protein powder I have ever tasted.

Get 10% off any product/ every time you make a purchase when using my code: DAMERELL10 at Awesome Supplements.