Fitness Expert Shows How to Burn Fat at 40 With Just 2,000 Extra Steps
Do you want to lose weight over 40 but are struggling? Amanda Lim is a Women's Online Fitness and Nutrition Coach, "Helping women achieve their best selves physically, mentally and spiritually," according to her Instagram bio. In a new social media post she reveals how to burn fat while maintaining muscle mass. "If you are in your 40s and beyond…This is what I'd do if I wanted to lose fat (and keep the muscle)," she writes. "Let's cut through the noise. Fat loss isn't just about slashing calories and piling on cardio. If you want to lose fat while keeping your muscle (aka looking strong, not "skinny soft"), here's what actually works."
Start with a Calorie Deficit
The first thing you need to do is cut your calories, as that is the only way you can lose weight. "Start with a 20% calorie deficit," she says.
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Strength Train
"Strength training is non-negotiable," she adds. "3-5x a week, aiming to get stronger. Fat loss isn't about endless cardio or high-rep light weights. If you don't lift, you will lose muscle, and your metabolism will suffer for it."
Add Cardio During the Middle to End of a Fat Loss Phase
She also recommends cardio but says that "it's a tool, not the strategy" and should only be used in moderation. "Only add it if needed toward the mid to end of a fat loss phase. Choose something you actually enjoy so you'll stay consistent."
Walk…A Lot
You also need to walk…a lot. "Steps matter more than you think," she writes. "No, you don't need 10k. But if you're averaging 5-6k, bumping it up by 2k will make a difference without burning you out. More movement = more energy burn without draining your recovery."
Eat 80 Percent Whole Foods
And, eat healthy most of the time. "80% whole foods, 20% soul foods," she writes. "This isn't about being perfect. It's about being consistent. If you can fit that ice cream into your calories? Enjoy it. You don't need to "earn" your food, and balance is what keeps you sane. ( As long as you are progressing weekly)."
Don't Punish Yourself
If you have one bad day, "MOVE ON," she says. "Seriously, one meal or one day won't ruin your progress, but letting it spiral into a week will. What you do most of the time matters. Progress comes from consistency, not perfection."
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You Don't Need to Go to Extreme
Bottom line? You don't need to go to extremes to lose weight. "This is exactly how I'd approach fat loss if I wanted to keep my muscle, my strength, and my sanity. No fads, no extremes—just smart, sustainable habits that actually get results," she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
