Ep 40: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)

Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there.
 
You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term.
 
This is NOT a “rapid weight loss” prescription. This is a “fat loss for life” approach that I use with clients that you can use on your own with a little bit of knowledge, practice, and accountability.
 
Also, I'm starting my own 12-week fat loss phase the week this episode goes live and will be adhering to these principles, so if you want to follow along and see updates of my journey, make sure to join our free Wits & Weights Facebook community. I also made a Fat Loss for Life Guide I can send you after joining the group.

Just check out the links below to join our free community or apply for one-on-one coaching. Enjoy the episode!

You'll learn all about:

• The 3 principles that make fat loss possible, easier, and maintainable
• The most important behavior to maintain muscle during fat loss
• Which macro is the "body composition" macro and how much you need
• What data to collect to maximize your results and consistency
• What to do before you actually start a calorie deficit
• How fast you can and should lose weight
• The most important consideration when selecting foods during a fat loss phase
• The easiest way to boost your metabolism during fat loss
• What you're doing TOO MUCH of, and what to do instead
• The simplest way to reduce overall stress and also belly fat!
• How to avoid diet fatigue

Episode resources:

• Download the Fat Loss for Life guide that goes with this episode by joining the Wits & Weights Facebook community
• Download the MacroFactor app (use affiliate code WITSANDWEIGHTS to extend your trial by an extra week)
• Join our Facebook community if you'd rather watch the video

Support the show

📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.

🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).

👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.

👋 Ask a question or find Philip Pape on Instagram