If you're focused on losing body fat so that you can feel smaller, tighter, and leaner, you might find it interesting to discover that it's actually easier than you think when you get the right mix of variables.

Click below to listen to...

You can also listen to this episode on... 

 Get the Transcript

A 2023 systematic review found the most effective strategy was combining energy restriction with resistance training or mixed exercise and high protein.

Episode Summary:

If you want to lose body fat and feel leaner and stronger, it’s easier than you think. There’s no single approach that works for everyone, but once the pieces are in place, the process isn’t complicated. The real challenge is staying consistent.


Show Notes:

In this episode, I break down the essentials: the most effective combination of exercise and nutrition, the best workouts for fat loss, and the biggest mistake people make with food.

The research is clear: cutting calories without changing activity leads to muscle loss, not just fat. And muscle is gold for your health. To protect it, you need a smart mix of strength training, cardio, and higher protein intake. I’ll walk you through the evidence and show you exactly why this works.

We’ll cover two proven strategies:

• Calorie restriction paired with strength training, with progressive overload and consistency.
  
• Mixed exercise (strength plus cardio) with higher protein intake of 1.1–1.7 grams per kilogram of body weight.
  
  

Both approaches work, but combining all three—strength, cardio, and nutrition—delivers the best results. From there, it’s just fine-tuning.

When it comes to strength training, almost any plan works if you stick to progression, volume, and smart exercise selection. But for women over 40, combining compound movements with single joint exercises is especially powerful, producing a stronger hormonal response and better results.

The key is following a structured program week after week. Random workouts from social media won’t cut it.

On the nutrition side, fat loss requires a calorie deficit. You need to burn more than you consume. For most of my clients, that’s just 300–500 calories per day. It doesn’t mean cutting out favorite foods or going extreme. Balanced macronutrients make it easier and help reduce fatigue, cravings, and mood swings.

One common pitfall is eating clean during the week, then loosening up too much on weekends. Even small surpluses can wipe out progress. Adopting a 7-day approach instead of a 5-day one changes everything. You can still enjoy weekends, but being intentional and consistent makes results come much faster.

If this all feels overwhelming, you don’t have to go it alone. Coaching can make the process simple and sustainable. And stay tuned—I’ll be hosting a free three-day live workshop called Midlife Muscle Mastery this September. You won’t want to miss it.

I hope you enjoyed this episode! 

You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.

To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This is a limited-time offer before it sells for $197–grab it while you can for lifetime access.


Topics Covered:

• (02:10) There is no one size fits all approach to losing body fat
• (05:38) Reducing energy intake (ie calories) only leads to loss of muscle
• (12:25) The power of calorie restriction, strength training and nutrition
• (20:42) My secret exercise protocols for women over 40
• (27:21) Calorie deficit, or restriction, doesn’t have to be extreme or scary!
• (33:09) During calorie deficit, you will have symptoms and that’s OK
  
  
  

Resources Mentioned:

• Research about nutrition and exercise to improve body composition near retirement 
• Research on the effectiveness of dietary interventions in adults of retirement age
• Research on the effects of exercise and nutrition on body composition, metabolic health, and performance in adults with sarcopenic obesity

Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Want more? You might find this episode really helpful.

Follow Me: 
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.