How to Enjoy Easter Without Overeating
Easter can feel like a bit of a food free-for-all. There’s chocolate everywhere, routines are off, and it’s very easy to slip into that “I’ll
Hi, I’m Rachel — welcome! I’m a specialist women’s dietitian, and today I want to talk through something that trips a lot of my clients up: the “fat-burning zone.”
Have you been struggling to shift the weight, no matter what you try?
There’s research showing that exercising within your fat-burning heart rate zone may help support weight loss — not just your cardiovascular health.
A lot of women are told that working out harder and faster is the key to burning more fat. And don’t get me wrong — pushing yourself is fantastic for your cardiovascular fitness. But when it comes to fat burning specifically, going harder isn’t automatically better. Your body actually draws on a higher proportion of fat for fuel at a lower, more moderate intensity. Working out within your fat-burning zone could be one of the missing pieces in your weight loss puzzle.
Your fat-burning zone is typically estimated as roughly 60–70% of your estimated maximum heart rate. Keep in mind — these are population-based estimates only, not a personalised prescription. They’re a rough guide to get you started, not an exact science for your individual body.
| Age range | Estimated fat-burning zone (bpm) |
|---|---|
| 20–29 | 115–140 |
| 30–39 | 109–133 |
| 40–49 | 103–126 |
| 50–59 | 97–119 |
| 60–69 | 91–112 |
(Estimates based on the standard 220-minus-age formula. Individual variation is significant — use these as a starting guide, not a fixed target.)
If you’re new to exercise or coming back after time off, start small — aim for at least 10 minutes, twice a week, within your fat-burning zone, then build from there as it feels comfortable and sustainable.
This is only ever meant to add to your movement, not take away from it. If chasing a heart rate number is making your workouts feel like a chore, that’s a sign we need to tweak something — the type of movement, the intensity, or the way you’re tracking it. Movement you enjoy is movement you’ll actually stick with, and that matters more than hitting an exact number every session.
Remember — food is still the main part of your weight loss journey. But getting your movement working with your fat-burning zone could be the extra support that helps things click into place.
New here? Welcome — I’m Rachel, a specialist women’s dietitian with a passion for supporting you through your fertility and pregnancy journey.
Book in today and let’s put a plan together that works for your body, your food, and your life.
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