How to Lose 20–30 Pounds in 90 Days (Women Over 40) — The Burn + Balance Plan

If you’re over 40 and you feel like your old weight loss strategies suddenly stopped working, you’re not crazy—and you’re not broken. Most women run into the same wall: more stress, more blood sugar swings, more stubborn belly fat, and less muscle than they used to have.

That’s why the plan has to change.

I recorded a full video walking through my exact strategy here:
🎥 Watch: If I wanted to lose 20–30 pounds in the next 90 days, this would be my plan

Below is the written version of the plan so you can follow along.

The 90-Day Strategy: Burn → Balance

Fat loss isn’t a forever lifestyle. It’s a cycle.

Week 0: Setup Week
Weeks 1–3: Burn Phase (fat loss phase)
Balance Phase: 2–4 weeks (maintenance with structure)
Then repeat the Burn + Balance cycle until you reach your goal.

This approach helps you lose fat without burning out, crashing, and rebounding.

Week 0: Setup Week (Do This First)

Setup Week is what keeps you consistent when motivation fades.

Focus on:

• Protein at breakfast (25–35g) to stabilize cravings and protect muscle

• Find your step baseline (track 3 days, then build from there)

• Choose your 3 strength days and schedule them

• Plug one stress leak (late-night scrolling, skipped meals, over-caffeine, etc.)

Burn Phase (Weeks 1–3): Fat Loss Rules

This is where you create fat loss momentum—without extreme dieting.

Your priorities:

• Small calorie deficit (not starvation)

• FPF meals (Fiber + Protein + Fat) to keep blood sugar steady

• Strength training 3x/week to reshape your body and protect metabolism

• Steps most days (your “quiet engine” for fat loss)

Balance Phase (2–4 Weeks): The Secret to Not Rebounding

Balance Phase is where most people either keep their results… or regain.

This is maintenance with structure, not a free-for-all:

• Calories come up to maintenance

• Keep protein + steps + strength consistent

• Focus on sleep, stress, digestion, and cravings control

How to choose 2 vs 4 weeks:

• If sleep is good, cravings are calm, workouts feel strong → 2 weeks

• If stress is high, sleep is messy, cravings are loud → 3–4 weeks

Then you go back into Burn Phase feeling better and getting better results.

Want the simple version?

I made a free 2-page download that lays this all out in a super easy format:

✅ 90-Day Fat Loss Blueprint (Over 40)
👉 https://www.stressmonkee.com/90day 

And if you want the full walkthrough, watch the video here