People think that all you have to do is drop calories and magically you will start losing fat - but the truth is it is not that simple ESPECIALLY once we experience changes with our hormones.

In fact you can end up losing little to no fat and only lose muscle which leaves you with a higher body fat % and increases your likelihood of gaining the weight back and then some.

This is EXACTLY why I am doing this podcast master class and telling you EXACTLY what we do with our clients so it doesn’t happen to you.

Part 1 - WHEN to cut calories for fat loss (so you ACTUALLY see changes - because eating less and not seeing changes sucks) head back to last episode for this one

Part 2 - HOW to cut calories for fat loss (think how much do I decrease by, how long do I do that for, what am I supposed to eat) - which is today

Part 3 - HOW to avoid weight regain (because we are DONE with that!)

Make sure to subscribe so you don’t miss out on the full series!

TIMESTAMPS:

(00:00) - Intro

(01:04) - Cutting calories for fat loss

(02:21) - Criteria for starting a fat loss phase

(04:01) - What does starting a fat loss phase actually look like?

(09:20) - 4 key categories that influence calories outside

(10:04) - Ways to help increase the thermic effect of food

(10:52) - The role of exercise and non-exercise activity in your fat loss journey

(13:34) - The importance of metabolism in fat loss

(15:15) - How to stop metabolism from coming down

(18:44) - Signs that your body needs to come out of the fat loss phase

(22:05) - What to expect when combining calorie reduction with metabolic breaks

(24:11) - 15 additional actions required during a fat loss phase to ensure success

(47:46) - Coming up next…

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- how much you should eat🍴

- what you should eat 🌮

- exercise adjustments🏋🏽‍♀️

- lifestyle recommendations🚶‍♀️

- specific resources to support you on your journey📕

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© 2025 Stephanie Fusnik & VitalityOET

Menopause Weight Loss Master Class Part 2/3: How to Cut Calories for Fat Loss | MMP Ep. 165

The Metabolism and Menopause Podcast