Losing weight, and above all, burning stored fat, presents a major challenge for many women, especially after menopause. Hormonal and metabolic changes mean that the dieting methods and strategies that once worked no longer do so. That is why fitness trainer Liz Sánchez insists that success in weight loss isn’t about willpower, but about having an intelligent and strategic plan.
Liz Sánchez’s 90-day plan
“It’s not a matter of willpower. It’s a matter of strategy,” says the expert, who has outlined on social media the 90-day plan she recommends to achieve a 12-kilogram loss, restoring energy and strength in the process.
Zero alcohol
Sánchez recommends taking a complete break from alcohol during the 90 days of the plan, arguing that it “changes your metabolism”. She explains that alcohol directly interferes with the body’s ability to burn fat, since “your liver cannot burn fat if there is alcohol in your bloodstream”. Moreover, she notes that, with age, alcohol tends to heighten inflammation, worsen sleep and sap energy. That is why she advocates this restriction when the aim is to lose fat more rapidly.
Smart calories and a moderate deficit
The expert emphasises that achieving a caloric deficit does not require a restrictive diet, but rather following a method that provides the body with the amount needed to burn fat without sacrificing energy. For Lisbeth, the perfect formula for determining daily calories is to multiply your weight in kilograms by 22. For example, if you weigh 70 kg, your daily intake would be 1,540 calories (70 × 22 = 1,540). This calculation is designed to generate a moderate deficit that allows you to reduce body fat without compromising muscle mass.
Daily protein for metabolism
Protein is essential, as it helps prevent muscle loss during weight loss. Sánchez warns that after 60, “losing muscle is losing metabolism”. To maintain muscle mass, you should ensure a minimum protein intake, calculated by multiplying your weight in kilograms by 1.6. So, if you weigh 70 kg, the target is 112 grams of pure protein per day (70 kg × 1.6 = 112). “That isn’t 112 g of chicken. It’s 112 g of protein,” the expert reminds, noting a common miscalculation. And she emphasises that 100 g of chicken contains roughly 22–25 g of protein.
Strategic meal timing
The regulation of hormones and insulin, according to the expert, is achieved through meal timing. Therefore, Sánchez suggests dining 3 to 4 hours before bedtime to foster better nocturnal fat burning. In the morning, she considers that the first meal should be eaten 1 to 2 hours after waking. Additionally, that breakfast should contain 25–30 grams of protein, a quantity that “controls cravings all day.” The expert states that this timing combination can shift your energy levels in as little as a week.
Train for strength
The expert stresses that strength training is “what really works for us”. She explains that, according to science, strength training is “the number-one intervention against metabolic ageing”. Hence she recommends strength workouts 3 to 4 times per week, focusing on large movements such as squats, rows, presses and lunges, with progressively heavier weights. These sessions should last around 30 minutes. With strength, “your body changes on the outside and the inside,” she asserts.
More NEAT
Apart from training, Sánchez considers daily movement or NEAT – thermogenesis from non-exercise activity – to be “the biggest calorie burner“. The goal is simple: walk between 7,000 and 10,000 steps a day. It’s not glamorous. It’s consistency, warns the expert.
