09/03/2026
If I wanted to lose 10 lbs while keeping or even building muscle, I would NOT start by eating as little as possible.
I’d focus on these 7 things:
1️⃣ Prioritize protein.
I’d make protein the anchor of every meal to support muscle and keep me satisfied.
2️⃣ Strength train 3–4x/week.
I’d focus on getting stronger not just burning more calories. Get a trainer if you’re a newbie. And go heavier if you’re an experienced lifter.
3️⃣ Create a small calorie deficit.
Enough to lose body fat, but not so aggressive that I’m constantly hungry, exhausted, or sacrificing muscle.
4️⃣ Keep carbs in.
Rice, potatoes, oats, fruit, whole grains… these can support training and recovery. You don’t need to fear carbs to get lean.
5️⃣ Eat plenty of fiber.
Vegetables, berries, fruit, beans, whole grains and seeds help create satisfying meals without relying on restriction.
6️⃣ Stop trying to be perfect Monday–Friday.
I’d build a strategy that works for restaurants, weekends, vacations, family dinners and real life.
7️⃣ Measure more than the scale.
I’d watch strength, measurements, how clothes fit, progress photos, energy and the overall weight trend not panic over one weigh-in.
Because my goal wouldn’t be to simply become 10–15 lbs lighter.
I’d want to be leaner, stronger and more muscular at the end of the process.
And especially for women 35+, that’s a very different goal than simply “lose weight.”
You don’t need another restrictive diet. You need a strategy that matches your goal.
That’s exactly what we do inside the Priority Wellness Method™.
If you’re already eating healthy and exercising but aren’t seeing the body-composition changes you’re looking for, let’s chat.
