Rule #1: Slight calorie deficit — NOT starvation.
You don’t have to eat less food… you just need lower-calorie food. High-volume meals (like giant bowls of cabbage, veggies, soups, stir-fries) keep you full while keeping calories low. That’s what made fat loss steady and predictable.
Rule #2: High protein every single day.
When calories go down, protein needs to go up. Protein controls cravings, keeps you full, and protects your muscle. That’s how you lose fat — not muscle. Every meal I ate started with protein first.
Rule #3: Resistance training 3 days per week.
Heavy or light doesn’t matter — what matters is consistency and progression. Slow, controlled reps (time under tension), or heavier gym days… both work. The goal is to send your body a message: keep this muscle.
These three rules changed everything for me.
They’ll work for any man or woman over 40 — as long as you stick to them.
If you want simple, real-life fat-loss strategies that don’t require perfection, hit subscribe. I’ve got you.