Rashmi Rawat (@runnerwithmuscles) is a fat loss coach who has spent years helping women navigate the parts of fitness the industry doesn’t talk about enough — PCOS, thyroid disorders, perimenopause, postpartum recovery, and the slow, frustrating plateau of doing “everything right” and still not seeing results.
In her interview with Women Fitness, Rashmi Rawat cuts through the noise: why running isn’t the fat-loss shortcut it’s marketed as, why muscle is non-negotiable for women at every age, and the single habit she sees derailing 90% of the women she coaches.
“Getting Your Body Back” After Kids Is Realistic — Here’s the Catch
Getting your body back after having children is absolutely realistic — for everyone. What changes from woman to woman is the timeline. Your pregnancy, delivery, postpartum recovery, and support system around you shapes how quickly that journey unfolds.
“There’s no universal clock, but there is a universal truth: it’s possible.”
The Biggest Fat Loss Lie the Fitness Industry Sells Women
Spot reduction — the idea that you can target fat loss to just your belly.
In reality, when your body burns fat, it draws it down from everywhere: your bust, your hips, even your face. Your overall body-fat percentage drops as a whole. You don’t get to choose which area shrinks first.
PCOS, Thyroid Issues & Perimenopause: Why Fat Loss Gets Harder (and What Actually Helps)
Each of these conditions disrupts the hormones that govern metabolism, hunger, and fat storage — just in different ways.
With PCOS:
- Elevated insulin pushes the body to store glucose as fat instead of burning it for fuel — making belly fat especially stubborn
- Blunted leptin signals mean hunger and cravings show up more often
- A slightly lower resting energy burn plus chronic low-grade inflammation makes the body more resistant to standard weight-loss approaches
- Higher androgen levels encourage fat storage specifically around the abdomen
With thyroid disorders (especially an underactive thyroid):
- The body produces fewer of the hormones that regulate metabolism, slowing resting calorie burn
- Fatigue is often the hidden saboteur — low energy makes it hard to stay active or keep up daily movement
- Fluid retention and bloating can make the body feel heavier than the numbers suggest
With perimenopause:
- Falling estrogen shifts fat storage away from the hips and thighs and toward visceral belly fat
- Lower estrogen also reduces insulin sensitivity, making the body more prone to storing excess energy as fat
- Rising cortisol from hormonal shifts, midlife stress, and poor sleep promotes belly-fat retention
- Natural muscle loss with age quietly lowers resting metabolic rate, since muscle burns more calories at rest than fat
The common fix? Strength training, 3–4 times a week — for every single one of these conditions. It builds lean muscle, raises resting metabolic rate, improves insulin sensitivity, and directly counters the effects of hormonal decline.
Can Women Over 40 or in Perimenopause Still Build Visible Abs?
Yes — absolutely.
Women in their 40s and in perimenopause can build lean muscle and visible abs with the right nutrition and progressive overload in training.
“I won’t pretend every decade doesn’t bring its own new challenges — it usually brings more, not fewer. But it is entirely possible.”
The #1 Fat Loss Mistake 90% of Women Make
They don’t progress their strength training.
So many women repeat the same weights and the same workouts for months on end, without ever challenging their muscles further. To actually build muscle and support fat loss, you have to progressively increase load, reps, or intensity over time.
Standing still in your training means standing still in your results.
Running vs. Strength Training: Which Actually Burns More Fat?
The more muscle you carry, the higher your metabolic rate — meaning you keep burning more calories even at rest.
Running alone often burns muscle along with fat, which works against that.
“I love running, but for sustainable fat loss, I rely on strength training — because it builds and maintains muscle while reducing body fat at the same time.” adds Rashmi Rawat, the fat loss coach.
Can You Reverse Fatty Liver or Prediabetes Without Medication?
Yes — prediabetes and early-stage non-alcoholic fatty liver disease can often be reversed through the right nutrition and consistent exercise.
That said, always work with a doctor when managing a medical condition. Lifestyle changes are powerful, but they should complement medical guidance, not replace it.
What a Fat Loss Coach Actually Eats in a Day
Refreshingly boring, honestly.
My meals barely change day to day. I’m not a foodie, and I keep food simple and low-drama: clean, home-cooked, and nutrient-dense. No elaborate meal prep, no complicated rules — just consistency.
The Fat Loss Myth Rashmi Rawat Believed About Herself
My journey was never really about fat loss — I’ve always been on the thinner side, so staying lean was always the easy part for me.
What I got wrong was believing muscle was only for men. It took time to understand just how essential building muscle is for women too — and that shift changed everything about how I train and how I coach.
No Equipment, 20 Minutes a Day: What Should You Actually Do?
“If your exercise is bodyweight-based and you’re short on time, focus on compound, high-intensity movements”
Bodyweight, compound, high-intensity movement Options:
- Jumping squats
- Jumping lunges
- Step-ups
- Mountain climbers
- Burpees
- Push-ups
- Plank jumps
But exercise is only one lever. You can’t ignore your calorie deficit, nutrition, everyday movement outside the gym, and stress management.
Fat loss only becomes sustainable when all of these work together.