Good morning!

So...the #1 question I have gotten is pretty much the same for my 39 years in the fitness/health space...

HOW DO I BURN FAT?

HOW DO I GET MY BODY IN FAT BURN MODE?

I have a lot of thoughts! This might be my longest newsletter yet!! In fact, fat burn and staying health/lean has been my mission for most of my life. When I was in my 20's, I went to a fat burn clinic at one of my AFFA fitness conventions. Even in the late 1980's they were talking about the downsides of excess body fat. THAT scared me! I didn't want to hinder my health and fight fat my whole life.

Now, five kids later, I have had my share of times in my life I needed to lose 30-50 lbs! SO, I do understand how daunting it can feel. BUT, it IS possible! And it IS IMPORTANT!

But "fat burn" has been somewhat forgotten with the trends of talking about protein, muscle, GLP-1's. NOW...with that said I AM supportive of all of these conversations! But today I want to make sure you have gone through the checklist to HELP YOUR BODY BURN FAT! ALL OF IT! :)

First, my scare tactics! I believe someone needs to share TRUTH of what holds our body back from being HEALTHY! EXCESS BODY FAT, holds us back from our best health!

Health Risks Associated with Excess Body Fat

❤️ Increased risk of heart disease and stroke

🩸 Insulin resistance, prediabetes, and Type 2 diabetes

🔥 Chronic inflammation throughout the body

🧠 Brain fog, memory decline, and increased dementia risk

⚖️ Hormone imbalances (testosterone, estrogen, cortisol, leptin, and insulin)

😴 Poor sleep and increased risk of sleep apnea

🫁 Reduced lung capacity and lower endurance

🛡️ Weakened immune function

🧬 Increased risk of several types of cancer

🦴 Increased wear and tear on joints, leading to arthritis, pain, and reduced mobility

💪 Loss of muscle quality and physical strength

🚶 Reduced mobility, balance, and independence

⚡ Lower energy and decreased quality of life

So, let's get on top of HOW we can best burn fat today!

Oh, before we get started you might be asking what too much body fat is?

General Body Fat Guidelines

Women

💚 Athletic: 14–20%

💚 Fit: 21–24%

👍 Healthy: 25–31%

⚠️ Excess Body Fat: 32% or higher

Men

💚 Athletic: 6–13%

💚 Fit: 14–17%

👍 Healthy: 18–24%

⚠️ Excess Body Fat: 25% or higher

But what if you cannot get your body fat tested with a calipers or Dexa scan? How do you know?

Ask yourself these questions:

• Does your waistline continue to increase, especially around your abdomen?
• Are your clothes fitting tighter around your midsection?
• Do everyday activities like climbing stairs or getting up from the floor feel more difficult than they used to?
• Do you become winded easily during normal activities?
• Have you noticed a steady loss of muscle tone or strength?
• Are your blood sugar, triglycerides, blood pressure, or cholesterol moving in the wrong direction?
• Has your healthcare provider suggested that losing body fat would improve your health?
• 
  

One of the simplest tools to know TODAY if we have some body fat to lose... is your mirror and our waist circumference.

Generally speaking:

• Women: A waist measurement of 35 inches or more is associated with a higher risk of chronic disease.
• Men: A waist measurement of 40 inches or more is associated with a higher risk.

Even better, pay attention to your waist-to-height ratio. A simple goal is to keep your waist measurement less than half your height. For many people, this is an easy and useful way to monitor health without any special equipment.

Remember, the goal isn't perfection or chasing a number on the scale. The goal is building a body that is strong, energetic, and capable of doing the things you love.

Ok...here we go! If you have any further questions about fat burning please reply to this email. I CARE! I want YOU to be the BEST you can be and LIVE your best life every single day!

❌⭕️❌⭕️

Missy Krempp





🔥 How to Help Your Body Become a Better Fat Burner

Your body is always burning a combination of carbohydrates and fat. The goal isn't to "flip a switch"—it's to create habits that encourage your body to rely more on stored fat over time.

This is a comprehensive list BUT an EASY checklist! It's not hard BUT consistency every single day IS vital if we want to burn fat efficiently without starvation, without deep calorie deficits and doing it the right way!

💪 Build and preserve muscle with regular strength training.

🚶‍♀️ Move more throughout the day—not just during workouts. Standing, NEAT (non exercise activity thermogenisis)

❤️ Include cardiovascular exercise, especially brisk walking and intervals.

🥩 Prioritize protein at every meal to preserve muscle and support metabolism.

🥦 Fill your plate with fiber-rich vegetables, fruits, and other whole foods. Some days--> low/no carbs, workout days--> 30-100ish carbs.

🍬 Reduce added sugars and ultra-processed foods that can lead to blood sugar spikes.

⏰ Stop grazing and constant snacking. Give your body time between meals to use stored energy instead of constantly relying on incoming calories.

🍽️ Allow appropriate time between meals so your body has opportunities to tap into stored fat. (This may not be appropriate for everyone if you have diabetes or other medical conditions.)

💤 Get 7–9 hours of quality sleep to support healthy hormones and recovery.

😌 Manage stress, because chronically elevated cortisol can make fat loss more difficult.

💧 Stay well hydrated.

🚫 Limit or SKIP excess alcohol, which can interfere with fat metabolism and recovery. Alchohol is said to stop fat burning for 72 hours!!!!!!

🏃 Include short bursts of higher-intensity exercise (VITAL)

🌞 Get morning sunlight and maintain a consistent sleep-wake schedule to support your circadian rhythm.

📊 Know your numbers and monitor your progress—what is measurable is changeable.

❤️ Focus on consistency rather than perfection. Healthy habits repeated over time are what truly transform your metabolism.

Remember...The goal isn't simply to lose weight! The goal is to lose excess body fat while preserving and building muscle, improving metabolism, and creating the energy and freedom to enjoy life for years to come! 🥰

EVERY. SINGLE. DAY. Choose Foods That Set You Free

In order to burn fat, lose fat we must be in a slight calorie deficit. THAT IS FACT.

We don't just want a lower number on the scale—we want a healthier body composition.

But here's what many people misunderstand...

A calorie deficit is necessary, but it isn't the whole story.

How you create that calorie deficit matters.

You want your body to burn stored fat, not muscle!!

The goal isn't to eat as little as possible.

The goal is to create a sustainable calorie deficit while nourishing your body, protecting your muscle, and improving long-term health!!

What we CANNOT do? 80/20 rule. It won't work. We need to EAT... but ONLY food and beverages that serve our goal! At least for an amount of time. Start with one day, two days...then shoot for one week. GET THE BODY BURNING AND IN KETOSIS! Then, keep going and LIVE to change the body composition!

Go to CHATGPT and ask it to creat a 2-3 day eating regimen for glycogen depletion. This 2-3 day rev up...will get the fat burning party started!!

But...I want to chat a second about PROTEIN! Again, I do believe in and eat a good amount of protein DAILY. BUT, we have to sit back and make sure it's not causing us to store fat and look at our fat/calorie/protein counts. So here we go...

Not many people stop, measure, calculate the calories and fat in our protein source! It could be what is hindering fat loss!!

👉 “High-protein” foods are often high-fat foods.

Protein bars, shakes, meats, snacks, they all sound healthy…

but they can be loaded with fats you’re not tracking.

👉 You’re counting protein grams, not fat calories.

Protein = 4 calories per gram

Fat = 9 calories per gram

That “healthy” protein choice can double the calories without us realizing it.

👉 Nut butters & cheese are the sneaky offenders.

A spoonful here. A few pieces of cheese there.

Suddenly your “lean” meal isn’t lean at all.

👉 Fat hides in protein snacks--->Protein balls, bars, keto treats. They look supportive, but they quietly push us out of a calorie deficit.

👉 Let's take a page out of the competitive body builders book!! They EAT to BULK, then when they want to SHRED FAT, they clean up their protein and carbs! You may be eating protein like you’re bulking, not fat-losing. So take some time to measure, calculate, track for a few days and KNOW!

AND...fat loss requires leaner protein choices, especially in perimenopause. 

(or fat loss will stall even when protein is “high”).

Fat loss requires leaner protein choices, especially in perimenopause. 

(or fat loss will stall even when protein is “high”).

What actually works instead 👇

✅Choose lean proteins most of the time; lean beef, turkey, chicken, shrimp, fish.

✅Add fats intentionally, not accidentally

✅Track fat just as closely as protein

✅Match protein + fat to your actual goals

Protein helps you build muscle.

But untracked fat is why so many women feel “stuck.”

If you’ve ever said:

“I eat plenty of protein but nothing is changing…”



This is probably why.

A 7-Day Plan to Build a Better Fat-Burning Body

One of the greatest freedoms you can give yourself is MOVEMENT! I am glad you priotize exercise/movement. But let's get INTENTIONAL! It's doesn't take a lot of TIME but INTENTIONAL movement that gets our body burning fat!

EACH day strive for 8,000-10,000 steps.

Monday – Strength

Lift weights or use resistance bands for 30–45 minutes.

Goal: Build muscle to support a healthy metabolism.

Tuesday – Walk

Take a brisk 30–45 minute walk.

Focus on posture and remember to PULL your elbows back to engage your posterior chain and encourage strong, coordinated movement. PUMPING REVS HEARTRATE!

Wednesday – Intervals

20–30 minutes of intervals.

Alternate 1 minute of faster effort with 2 minutes of recovery.

Goal: Improve cardiovascular fitness and challenge your metabolism.

Thursday – Strength

A second full-body strength workout.

Strong muscles help your body burn more calories, protect your joints, and maintain independence.

Friday – Recovery Walk & Mobility

Walk at an easy pace for 20–30 minutes, then spend 10–15 minutes stretching and improving mobility.

Saturday – Play!

Bike, hike, pickleball, tennis, golf, dance, swim, or play with your kids or grandkids. Movement should be something you enjoy—not something you dread. I use Saturday for an XL workout!

Sunday – Rest & Recover

Take a leisurely walk, stretch, hydrate well, and prepare for another healthy week. However, I still get steps in on Sunday! How do you feel, use that as a gauge for what you do on this day!

Remember...

You don't need a perfect workout.

You need consistent movement.

The best exercise is the one you'll continue doing next week...and the week after that. ❤️