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53. Fat Loss Over 40 — The Truth and the Tools Episode 3: How to Lose Fat Without Wrecking Your Metabolism
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Dieting hard and getting nowhere fast? We dig into why aggressive cuts and endless cardio backfire after 40—and how to build a plan that trains your metabolism to work with you instead of against you. Adam Kelley shares the clear, evidence-based approach we use with busy adults to protect muscle, keep hunger manageable, and make progress that sticks.
We start by exposing the diet damage trap: sharp deficits lower resting energy expenditure, reduce spontaneous movement, and increase the chance of rebound weight gain. Then we move into the core moves that safeguard results. Strength training three to four times per week signals your body to keep lean mass. Protein set at 0.7 to 1.0 grams per pound of goal body weight preserves muscle, boosts satiety, and slightly raises daily burn via the thermic effect of food. Walking and daily NEAT become your stealth calorie burn, adding substantial expenditure without ramping up hunger or recovery demands.
From there, we zoom out to strategy. You’ll learn how to set a moderate rate of fat loss, use diet breaks and maintenance phases to reset performance and appetite, and avoid the burnout that derails most plans. We cover nutritional periodization—rotating fat loss, maintenance, and muscle-building phases—to keep metabolism flexible and motivation high. We also talk about flexible tracking for awareness without obsession, and why structured support and coaching act as guardrails when life gets messy. The takeaway is simple: slow and steady doesn’t just win; it prevents the painful reruns of yo-yo dieting.
Ready to trade willpower for a smarter system? Press play, pick one change to start today, and if this helped, subscribe, share with a friend, and leave a review so others can find the show.
📚 References:
- Müller, M. J., et al. (2016). Adaptive thermogenesis and energy balance in human obesity. Current Obesity Reports.
- Thomas, D. M., et al. (2014). Why do individuals not lose more weight from an exercise intervention? Obesity Reviews.
- Rosenbaum, M., & Leibel, R. L. (2010). Adaptive thermogenesis in humans. International Journal of Obesity.
- Transformed Health Initiative client data & coaching systems.
For Motivation and More Free Content, Visit Our THI Facebook Page!
Click Here And Follow Coach AK For Even More!
Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace
Instagram: @coachadamkelley
www.transformedhealthcoach.com
View all episodes
By Adam KelleySend us a text
Dieting hard and getting nowhere fast? We dig into why aggressive cuts and endless cardio backfire after 40—and how to build a plan that trains your metabolism to work with you instead of against you. Adam Kelley shares the clear, evidence-based approach we use with busy adults to protect muscle, keep hunger manageable, and make progress that sticks.
We start by exposing the diet damage trap: sharp deficits lower resting energy expenditure, reduce spontaneous movement, and increase the chance of rebound weight gain. Then we move into the core moves that safeguard results. Strength training three to four times per week signals your body to keep lean mass. Protein set at 0.7 to 1.0 grams per pound of goal body weight preserves muscle, boosts satiety, and slightly raises daily burn via the thermic effect of food. Walking and daily NEAT become your stealth calorie burn, adding substantial expenditure without ramping up hunger or recovery demands.
From there, we zoom out to strategy. You’ll learn how to set a moderate rate of fat loss, use diet breaks and maintenance phases to reset performance and appetite, and avoid the burnout that derails most plans. We cover nutritional periodization—rotating fat loss, maintenance, and muscle-building phases—to keep metabolism flexible and motivation high. We also talk about flexible tracking for awareness without obsession, and why structured support and coaching act as guardrails when life gets messy. The takeaway is simple: slow and steady doesn’t just win; it prevents the painful reruns of yo-yo dieting.
Ready to trade willpower for a smarter system? Press play, pick one change to start today, and if this helped, subscribe, share with a friend, and leave a review so others can find the show.
📚 References:
- Müller, M. J., et al. (2016). Adaptive thermogenesis and energy balance in human obesity. Current Obesity Reports.
- Thomas, D. M., et al. (2014). Why do individuals not lose more weight from an exercise intervention? Obesity Reviews.
- Rosenbaum, M., & Leibel, R. L. (2010). Adaptive thermogenesis in humans. International Journal of Obesity.
- Transformed Health Initiative client data & coaching systems.
For Motivation and More Free Content, Visit Our THI Facebook Page!
Click Here And Follow Coach AK For Even More!
Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace
Instagram: @coachadamkelley
www.transformedhealthcoach.com