Losing fat—especially as we age—isn’t as simple as it used to be. Our hormones shift, our metabolism slows, and what worked in our 30s doesn’t always work in our 50s, 60s, or beyond. But that doesn’t mean it’s impossible. In fact, with a few intentional tweaks, you can turbocharge your fat loss and feel stronger, leaner, and more energized.

Here’s how to get serious about fat loss—without risking your health or your sanity.

1. Dial in Your Protein (Don’t Skip This One!)

Protein is your metabolism’s best friend. It takes more energy to digest than carbs or fats and helps preserve lean muscle—which keeps your metabolism humming.

Try this:
Aim for at least 20–30 grams of protein per meal. Include foods like:

• Lentils, tofu, or tempeh (for plant-based folks)

• Chicken, fish, or eggs (for omnivores)

• Greek yogurt or protein shakes if your appetite is low

• And here are some recipes I offered earlier for high-protein desserts.

2. Embrace Strength Training

Cardio burns calories, but strength training changes your body composition. Muscle is metabolically active tissue. That means the more of it you have, the more calories you burn—even at rest.

You don’t need a gym.

• Try bodyweight exercises like squats, pushups (on the wall or knees), and resistance band work.

• Just 2–3 sessions per week can create real change.

3. Practice Time-Restricted Eating

Also known as intermittent fasting, this simply means eating your meals within a certain window of time each day. It can give your digestive system a break and help your body burn fat more efficiently.

A simple method to start:
Eat all meals within an 8- to 10-hour window (say, 9 a.m. to 7 p.m.), then fast overnight. No need to overthink it. Read exactly how to do it in my post, here.

4. Cut the Sneaky Sugar and Starches

You don’t need to give up all carbs—but processed sugars and refined starches spike insulin, which can block fat loss.

Watch out for:

• Flavored yogurts

• Granola bars

• “Healthy” cereals

• Even some protein bars. Be careful when you choose!  I’ve found Aloha protein bars to be a delicious choice, and they have mini sizes for snacking. These bars generally have a low sugar content, typically containing 2-5g of sugar per bar. They also use tapioca fiber, which is a complex carbohydrate that increases the fiber content of the bar. This combination of low sugar and high fiber helps promote blood sugar stability and sustained energy. 

Instead: Choose whole fruits, steel-cut oats, or sweet potatoes for your carb fix.

5. Manage Stress Like Your Fat Loss Depends On It (Because It Does)

Cortisol, your stress hormone, encourages your body to store belly fat. And chronic stress can sabotage even the cleanest diet.

Simple strategies:

• Go for a 20-minute walk

• Practice deep breathing or meditation

• Say no more often

• Prioritize 7–8 hours of quality sleep

Final Thoughts

Turbocharging fat loss isn’t about punishing workouts or starving yourself. It’s about being smart, consistent, and kind to your body. Small shifts, done daily, build the momentum you need to feel vibrant and healthy.

Because no matter your age, your body still wants to work for you—not against you.