Fat loss isn’t a magic machine; it’s a weekly system. Lift 3 days to protect muscle. Stack 150–300 minutes of cardio, mostly Zone 2, with short intervals when time is tight. Keep daily steps high so NEAT quietly crushes calories. Eat protein and fiber each meal, sleep 7–9 hours, and track waist, photos, and strength. Choose low-impact options if joints complain, and keep intervals away from heavy leg days to protect recovery.