The Simple & Sustainable Fat Loss Formula
There are two main goals of this guide:
The first goal is to teach you how you can set up a fat loss plan that actually works with your busy life and delivers results that last.
How long it takes will depend on two things:
How much weight you want to lose
How consistent you can be along the way
For most women, this process takes 3–12 months.
That may sound like a long time, but it’s important to set realistic expectations instead of chasing another quick fix.
The second goal is to give you a simple framework to build habits and systems that support you long-term—so you don’t find yourself starting over every time “life gets in the way.”
Now, let’s get one thing straight…
Yes, this works.
This approach has helped women in their 30s, 40s, and 50s lose weight, boost their energy, and finally feel confident in their own skin again
without extreme diets, endless cardio, or cutting out the foods they enjoy.
Now, there’s a lot of information ahead, but don’t let that overwhelm you.
With time, it will all make sense.
Just remember: consistency beats perfection.
You’ll have weeks where things don’t go perfectly, and that’s okay.
What matters most is that you don’t quit.
Stick with it, and you will succeed.
In this guide, you’ll learn:
The 5 Fundamentals of Fat Loss
How to Find Your Calorie Needs for Fat Loss (Freedom Tracking)
The 3 Lifestyle Eating Strategies That Make Weight Loss Feel Almost Effortless (Hint: using one of these makes it feel less like “dieting” and more like living your life while losing weight)
Last thing — this may feel like a lot right now, but it will click with time.
If you have questions, click the button below to shoot me a msg (or email me at: anthonysantana@ampcoachingmethod.com)— I’m always here to help.
The Five Fundamentals of Fat Loss
There are five things every woman needs to know if she wants to lose weight and keep it off for good.
No matter what diet plan you’ve tried, no matter what supplement ad you’ve seen online — these are the non-negotiables.
If you skip these, nothing else matters.
Fundamental #1: You NEED to Be in a Calorie Deficit
To lose weight, you must create a calorie deficit.
That means eating fewer calories than your body uses.
You can do this by adjusting your food intake, moving more, or a mix of both.
No deficit = no weight loss. Period.
Fundamental #2: You NEED to Focus on Food Quality
Calories matter, but the quality of those calories matters too.
Most of your meals should come from whole, nutrient-rich foods like fruits, vegetables, lean proteins, potatoes, beans, and whole grains.
These foods support your energy, hormones, and digestion—all things that become even more important in your 30s, 40s, and 50s.
Does that mean you can’t enjoy pizza, chocolate, or a glass of wine?
Absolutely not.
We follow the 80/20 Rule:
80% of your meals from whole, nutrient-dense foods
20% from “fun foods” that make life enjoyable
Perfection isn’t required for sustainable weight loss.
But balance is.
Fundamental #3: You NEED to Eat Enough Protein
Protein is critical while losing weight, especially for women in their 30s, 40s, or 50s.
Here’s why:
It helps maintain lean muscle, which keeps your metabolism strong.
It’s the most filling nutrient, which makes sticking to a calorie deficit easier.
It burns more calories during digestion compared to carbs and fats.
Eating enough protein ensures you’re losing fat, not muscle.
Fundamental #4: You NEED to Exercise Regularly
Exercise doesn’t just burn calories—it shapes the kind of weight you lose.
Strength training is especially powerful.
It keeps your metabolism active, protects bone health, and helps you feel stronger and more capable in daily life.
Cardio is great for your heart, but lifting weights or using resistance is what gives you the toned, confident look most women want.
Fundamental #5: You NEED to Be Consistent
Here’s where most women struggle.
They cut carbs, go on strict meal plans, or push themselves into endless cardio.
It might work short-term, but it never lasts.
You burn out.
The weight comes back.
And the cycle starts all over again.
You don’t need extremes.
You need consistency.
Sustainable progress always beats short-term sacrifice.
So stay patient. Stick to the plan. And the results will come.
Finding Your Calorie Needs for Fat Loss
Have you ever wondered why one diet seems to work great for a friend but doesn’t work for you?
It’s not the diet itself — it’s whether it actually fits into your lifestyle.
Some women do fine with low-carb.
They like higher-fat foods and don’t miss bread or pasta.
Others try it and last two weeks before cravings hit hard.
The truth is, if you stick to the five fundamentals (calorie deficit, whole foods, protein, exercise, and consistency) you’ll get results no matter what diet “label” you use.
That’s where Simple & Sustainable Food Tracking comes in.
Instead of obsessing over exact numbers or trying to hit perfect macros, Simple & Sustainable Food Tracking focuses on calorie and protein ranges.
This makes it flexible, realistic, and easy to maintain in real life.
Step 1: Use My Nutrition Calculator
There are tons of calculators online that claim to give you your “perfect” calorie target.
But they’re all estimates.
Our calculator gives you a starting point based on your age, weight, activity level, and goals. It’s simple, fast, and close enough to get you moving in the right direction.
To use my calculator now, CLICK HERE
Step 2: Get Support with Your Targets
This is where so many women get stuck.
You can use calculators, Google advice, or follow random numbers from social media — but that often leads to more confusion and frustration.
The reality is, no calculator can account for your unique lifestyle, hormone shifts, stress, or sleep.
That’s why having coaching support is such a game changer.
When you have someone in your corner:
Your calorie and protein targets are tailored to you, not a generic formula.
You don’t waste months guessing if your numbers are “right.”
You get adjustments based on your progress, your energy, and your schedule—without the stress of figuring it all out alone.
This saves time, cuts out the overwhelm, and gives you confidence that you’re finally on the right track.
Step 3: Remember Any Progress Counts
Whether you’re losing 0.5 pounds a week or 2 pounds, it’s still progress.
The scale doesn’t need to move fast—it just needs to move in the right direction.
Stay patient, stay consistent, and the results will add up.
Your New Secret Weapon: Simple & Sustainable Eating Strategies
Now that you know your calorie and protein ranges, the next step is figuring out how to actually hit them in a way that feels doable.
That’s where Simple & Sustainable Eating Strategies (SSES) come in.
SSES isn’t about following strict meal plans or eating at the “perfect” time of day.
It’s about choosing a style of eating that fits your actually lifestyle (your work schedule, family commitments, and social life) so you can be consistent.
Here’s the key:
No matter which strategy you use, the most important thing is still hitting your calorie and protein ranges.
Whether you eat two meals or five meals a day, the results will be the same if you stay consistent.
The best strategy is always the one you can stick with.
Below are the two Simple & Sustainable Eating Strategies that work best for most women we coach inside The SimplyFit Fat Loss Program:
SSES #1: Three Square Meals
If you’re new to tracking food, this is the simplest way to start.
It mirrors the way most people already eat (breakfast, lunch, and dinner) with an optional snack or two.
Who it’s for:
Women who thrive on routine
Women with consistent work or family schedules
Women who like having set meal times
How to use it:
Look at your schedule and set three times for meals.
Breakfast before work, lunch at work, and dinner with your family usually works well.
If you snack, try to keep it to one or two so your main meals stay satisfying.
Example (for a woman with a calorie target of 1,500–1,700 and 90g+ protein):
Breakfast: 350 calories, 25g protein
Lunch: 450 calories, 30g protein
Dinner: 600 calories, 35g protein
Snack: 200 calories, 10g protein
Total: ~1,600 calories, 100g protein
SSES #2: Just Skip Breakfast
This strategy, also known as intermittent fasting, is as simple as it sounds.
You push your first meal back a few hours, which lets you eat larger meals later in the day.
Who it’s for:
Women who aren’t hungry in the morning
Women who prefer bigger meals at lunch and dinner
Women who eat out often or want flexibility at night
How to use it:
Skip breakfast and start eating 4–6 hours after waking up.
From there, space out your meals over the rest of the day.
Use coffee or tea in the morning if hunger is tough at first—it usually fades quickly as your body adjusts.
Example (for a woman with a calorie target of 1,500–1,700 and 90g+ protein):
First meal (12 PM): 600 calories, 40g protein
Second meal (6 PM): 700 calories, 35g protein
Evening snack (8 PM): 300 calories, 20g protein
Total: ~1,600 calories, 95g protein
Both strategies are simple. Both work.
The goal isn’t to pick the “right one” but to pick the one that makes your life easier.
When eating feels less like dieting and more like living, consistency becomes second nature — and that’s when the real results happen.
Want Help Putting This Into Action?
You now have the same strategies I use with my clients inside the SimplyFit fat Loss Program to help them lose weight and keep it off.
But here’s the truth:
Knowing what to do is one thing.
Having the support, accountability, and step-by-step guidance to ACTUALLY DO IT — that’s where the magic happens.
Most women I work with already know about calories, protein, and exercise.
The real struggle is:
Staying consistent when life feels overwhelming
Knowing how to adjust when the scale stalls
Balancing family, work, and social life without starting over every Monday
That’s exactly what the SimplyFit fat Loss Program is designed for.
When you join, you’ll get:
A personalized fat loss plan that fits your lifestyle (not a cookie-cutter diet)
Clear daily and weekly structure so you always know what to do next
Coaching support to adjust your targets when needed, so you don’t waste months guessing
Accountability to keep you consistent even when motivation fades
Simple, family-friendly recipes and tools to make eating easier, not harder
The result?
You’ll finally lose weight in a way that lasts — without giving up the foods you love or letting fitness take over your life.
You’ve spent enough years putting yourself last.
Now it’s your turn.
Are you ready to lose the weight, feel confident in your body, and actually keep the results this time?
⇒ [Join the SimplyFit Fat Loss Program]
Much love,
Coach Anthony