What if you have significant weight to lose—around 30 pounds or more?Most people have no problem losing weight . . . in the short term. What usually follows is a rebound, usually because calories or the diet itself were so restrictive that they were impossible to maintain for more than a few months.In this episode, we discuss a completely different approach. Instead of “weight loss,” we want to achieve FAT LOSS. We want to improve our body composition over time and actually become leaner.Our topic is how to lose 30 pounds or more the right way…and keep it off.Not how to lose 30 pounds in 30 days, or how to lose weight now and then…good luck!Those approaches to dieting are completely myopic. They’re short-term. Just cut calories and lose weight. Then you’ll be lean.The problem is, every time you lose weight this way, usually without enough protein or resistance training, you lose some muscle and then regain mostly fat. This bodyfat overshooting phenomenon causes your body fat percentage to rise over time, even if your weight stays in the same range, but most likely you gain even more weight each time you rebound.Does this sound familiar?Here’s the reality. Losing weight is the “easy” part. The challenge is the 95% of skills, behaviors, and metabolic recovery we need to address BEFORE losing weight.In this episode, we cover how to lose mostly fat, do it sustainably, and have the knowledge to do it whenever you want for the rest of your life. We’ll discuss what happens when you lose weight through chronic dieting, what I would do with a client who needs to lose significant weight, and step through the entire process to get successful, long-term results.RELATED LINKSJoin our Facebook community if you'd rather watch the video and to access the nutrition blueprint PDF for this episodeMacroFactor food logging app (use discount code WITSANDWEIGHTS)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

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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