What I’d Do in the First 30 Days of a Fat Loss Phase
(That Has Nothing to Do with Starving Yourself or Counting Calories)
Let’s set the record straight.
You don’t need a juice cleanse.
You don’t need to cut carbs.
And you definitely don’t need to be working out twice a day.
Here’s the truth:
If your metabolism is tanked, your sleep sucks, and you’re running on fumes, no amount of “just eat less and move more” is going to work.
Fat loss without fixing the foundation is just another form of burnout and can be an endless 5 lb cycle (we’ve all been there).
So here’s what I’d actually do — the real first 30 days of a fat loss phase that prioritizes energy, sustainability, and results that stick:
1. Protein at every. single. meal.
Not just a sprinkle of almonds (nuts are NOT protein) or collagen in your coffee.
We’re talking 30+ grams per meal — especially breakfast. Let it come from meat, fish, eggs - not plant-based (sorry not sorry).
It keeps blood sugar steady, cravings in check, and gives your body what it needs to burn fat and build lean muscle.
2. Walk more — like, a lot more
You don’t need more HIIT.
You need more movement throughout your day. Walk after meals. Take walking meetings. Walk with your loved ones and friends.
It lowers cortisol, supports digestion, and boosts fat burning without frying your nervous system.
3. Sleep like your results depend on it (because they do)
If you're not sleeping, you're not recovering.
Your hormones are being held hostage, your cravings spike, and your metabolism slows when you’re sleep-deprived.
Treat sleep like your most powerful supplement. It’s cheaper and more effective anyway. Shut down the screens one hour before bed and read an actual book.
4. Stop “pushing through” and start managing stress
Chronic stress = high cortisol = stubborn belly fat, poor recovery, and feeling wired but tired.
Meditation is great, but so is turning off your phone and saying “no” sometimes.
Putting yourself first isn’t selfish — it’s strategic.
5. Eat 90% real food
It’s not about being perfect — it’s about being consistent.
Think: protein + fiber + healthy fats. Ditch the ultra-processed crap, but still leave room for real life.
A glass of wine and a taco night with friends won’t ruin your progress — but doing that 2-3 nights per week can!
6. Get accountability
Even the most motivated person can self-sabotage without support.
Find a coach, a group, a podcast, or a friend who gets it.
Fat loss is easier when you’re not doing it alone.
This isn’t about “shredding” for summer.
It’s about finally feeling clear, strong, and in control again.
It’s about energy that lasts past 2PM, jeans that actually fit, and showing up as your best self — for you, your family, and your goals.
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Let’s stop overcomplicating it.
You don’t need a 12-step wellness plan.
You just need a better foundation.
We’re just getting started —
Megan
