Fat loss over 35: Why You Can’t Rush Results (And What Actually Works)

Richard Grieh
Apr 8
2 min read

If you're over 35 and struggling to lose body fat, you’re not alone. You've probably tried every diet going. Low carb. Intermittent fasting. Cutting out everything fun.

But here’s the truth: sustainable fat loss over 35 looks different—and you can’t rush it.

Whether you're in your 30s, 40s or beyond, the approach has to change. So, let’s break it down without the fluff.

1. Your Body Isn’t Broken – But It Has Changed

You’re not “too old” to lose fat. You just need a better plan.

After 35, your metabolism naturally slows, recovery takes longer, and muscle mass starts to decline. That means the same approach you used in your 20s no longer works.

What does work?

Prioritising strength training
Eating enough protein
Managing stress and sleep
Being consistent with movement (like daily steps or low-intensity cardio)

2. The Scale Doesn’t Tell the Full Story

You could lose 2 inches off your waist and still weigh the same. Why?Because muscle weighs more than fat—and it looks a lot better too.

Tracking fat loss only by the scales is a fast track to disappointment.

Instead, notice:

How your clothes fit
Your energy levels
Your mood and sleep
Your strength in the gym

These are the real signs your body is changing.

3. Fat Loss Isn’t About Perfection – It’s About Routine

It’s not what you do on your best days that matters. It’s what you do on your worst.

You don’t need to cut out carbs, avoid chocolate forever, or train 6 days a week.

You need:

Regular workouts (3x a week is enough)
Balanced meals with 30–40g of protein
8,000–10,000 daily steps
Water > alcohol
Fewer all-or-nothing blowouts

That’s it. Repeat those for a few months and your body will change.

4. You’re Not Lazy – You’re Overwhelmed

Most people I work with aren’t lacking motivation.They’re stuck in a cycle of information overload and unrealistic expectations.

That’s why structured coaching works—because it simplifies the process and keeps you consistent, even when life gets in the way.

Need Help Getting Started?

I run a 6-week transformation program called Fit in 42—designed specifically for people over 35 who want to:

✅ Burn fat✅ Build strength✅ Eat better (without extreme diets)✅ Stay consistent (without overhauling their life)

It’s realistic. It's structured. And it works—if you do.

👉 Join the next challenge here

Final Word: You Don’t Need a New Diet—You Need a New Approach

If you’ve tried everything and nothing’s stuck, it’s time to stop rushing and start building better habits. Progress might feel slow at first—but it’s the kind that lasts.