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From 3 episodes and 1 video

Where should I start if I want to lose fat after 40?

Answered by Nikkiey Stott and her guests · Updated

The short answer

Start with nutrition, not cardio. Nikkiey's advice is to track what you actually eat for a week, find where you fall short (usually protein), and build meals around a daily protein target. Once protein is consistent every day, look at calories, carbs and fats. Then add strength training, with cardio last.

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  1. Nikkiey's step-by-step order: track a week, fix protein, then lift, then cardio

    Plays from 16:56 · Ep. 228: Cardio, Weights or Diet: What Matters Most for Fat Loss?

  2. Why Nikkiey says start with protein before calories or carb-fat ratios

    Plays from 22:49 · Ep. 351: Macros vs Calories: Which Works Better for Women Over 40?

  3. The first thing to do at home before any workout plan or grocery run

    Plays from 6:02 · Ep. 66: How to Stop Impulse Eating at Home, Work and Social Events

  4. Nikkiey's roadmap: seven days of honest tracking, protein, slow calorie increases

    Plays from 9:19 · Video: Why I Gained 25 Pounds After Winning a Bodybuilding Show

The full answer

On Ep. 228, Nikkiey lays out the fat loss hierarchy: nutrition is the foundation, weights are the accelerator, and cardio is the cherry on top. Most women do it backwards. If your nutrition isn't aligned with your goals, she says, no amount of cardio or lifting will get you there. If you only pick one thing, pick nutrition.

Here is how the episodes break down the first steps:

  • Track honestly first. Don't guess or try to be good. In one video Nikkiey says to log seven full days of your true intake, using an app and weighing food when you can.
  • Set a protein target. On Ep. 351 she says to build meals around hitting it before you worry about calories or carb-to-fat ratios. Expect that habit to take one to three weeks, and it has to hold on weekends too, not just Monday through Thursday.
  • Then layer in calories, carbs and fats, and cut unnecessary processed foods.

There is some useful nuance. On Ep. 351, Nikkiey says that if you've never tracked anything and macros feel overwhelming, starting with calories is a valid first step to build the logging habit. On Ep. 66 she goes even earlier: before you think about a workout program, clear out the food at home that doesn't support your goals, then stock up on things that do. In the video, the roadmap includes eating one gram of protein per pound of body weight and slowly raising calories by 50 to 100 a week while lifting heavy, which she frames as reverse dieting.

After nutrition, Ep. 228 says to prioritize strength training three to five times a week with progressive overload, and add cardio strategically. A couple of sessions a week or 10K steps a day is plenty for most people. If past attempts stalled, it was likely the order, not you.

From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.

Women also ask

More questions →

  • Fat Loss After 40

    Is cardio or weight training better for fat loss?

    Weight training wins. Nikkiey explains that cardio burns calories only while you're doing it and doesn't create long-term changes in your metabolism, while muscle keeps burning calories at rest. Her priority order for fat loss is nutrition first, then weights, then cardio, because you can't out-train a diet that isn't dialed in.

    Read the answer →

  • Fat Loss After 40

    How much cardio should I do to lose fat?

    Less than you probably think. Nikkiey's guidance is two or three cardio sessions a week, or simply hitting your step count (around 10,000 a day), and that's plenty for most women. Cardio supports heart health and endurance, but strength training and nutrition should drive fat loss, not daily treadmill time.

    Read the answer →

  • Fat Loss After 40

    Is too much cardio bad for women over 40?

    Cardio itself isn't bad after 40, Nikkiey says, but too much of it becomes a problem when it's your main fat loss tool, especially without enough food, recovery and strength training. Then it can stress your body, cost you muscle and slow your metabolism. Use it as a supplement, not the star of the show.

    Read the answer →

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