🧠 What I’d Do to Lose 15–30 Pounds Before 2025 Ends

By Coach Brad Linder | Christian Fitness Coach | Coppell Personal Trainer | Transformed Temple Method

It’s October 1st — and that means we’ve officially entered the final 90-day stretch of the year.

Whether you’ve made progress or feel like 2025 has flown by, you still have time to transform your health, drop unwanted weight, and finish the year feeling confident, strong, and energized.

As a fitness coach in Coppell, Texas who helps busy Christian men and women over 40 get results, I wanted to share exactly what I’d do if I wanted to lose 10–30 pounds before the year ends.

This is the same process I walk my Transformed Temple clients through — and it’s helped thousands of people just like you look and feel 10 years younger.

🎥 Prefer to watch the video version?

💥 Step 1: Get Crystal Clear on Your “WHY”

This is always where I start.

Instead of “I want to lose weight,” ask yourself:

“Why do I want to lose weight… so that what?”

• So that I can have the energy to be present with my kids

• So that I stop hiding from pictures

• So that I feel confident walking into the holidays

• So that I can finally honor the body God gave me

Your “So That” is your fuel. When life gets busy or hard (and it will), your why is what will keep you going.

Write it down. Speak it daily. Build your health habits around it.

⏳ Step 2: Use Fasting as a Fat Loss Accelerator

One of the most effective tools I’d implement is fasting.

Specifically:

• 16:8 intermittent fasting: fast for 16 hours, eat within an 8-hour window (like 12pm–8pm)

• One 24-hour fast per week (dinner-to-dinner), as your body adjusts

Fasting helps:

• Regulate insulin and hormones

• Reduce cravings

• Tap into fat stores for energy

• Create structure and rhythm in your day

• Promote mental clarity and even spiritual focus

It’s not starvation — it’s a strategy. And once you get used to it, it becomes a simple rhythm of life. (I personally fast until 12pm most days.)

🥩 Step 3: Eat 30g of Protein Every Time You Eat

This is one of the most overlooked — and powerful — fat loss habits, especially over 40.

Aim for 30 grams of protein per meal.

Why?

• Helps preserve lean muscle (which boosts metabolism)

• Keeps you full longer

• Stabilizes blood sugar

• Makes you more satisfied (which reduces snacking)

Build each meal around a quality protein source. Simple, sustainable, and incredibly effective.

🧠 Step 4: Follow the “3×3 Framework”

This is a core principle in my Transformed Temple method — and it’s perfect for busy people.

• ✅ 3 workouts per week

• ✅ 3 meals per day

• ✅ 3 mindset habits (prayer, gratitude, sleep)

This isn’t about perfection. It’s about creating a structure that serves you — body, mind, and spirit.

🏃 Step 5: Move Daily & Strength Train Weekly

You don’t need to work out 6 days a week or spend hours in the gym.

Instead, I’d commit to:

• Walking 20–30 minutes per day

• Strength training 2–3 times per week

Walking helps with fat burning, stress, and recovery. Strength training helps reshape your body, protect muscle, and increase metabolic burn.

Together, they’re a one-two punch for long-term fat loss.

🔑 Step 6: Don’t Go It Alone — Get Accountability

This might be the most important tip of all.

You can have the best plan in the world… but if you’re doing it alone, it’s easy to quit.

That’s why every client in my program gets weekly coaching, personalized check-ins, and a proven system that keeps them moving forward.

Whether it’s a coach, a friend, or a community — accountability turns intentions into results.

✅ Final Thoughts: There’s Still Time

You don’t need to wait for January.
You don’t need to be perfect.
You just need to start — and stay consistent.

If you start today and follow these simple steps, you can absolutely lose 10–30 pounds before 2025 ends.

And to make it even easier…

🎁 Grab My Free Transformed Temple Guidebook

👉 Download it here: www.getyouinshape.com/guidebook (replace with your link)

Let’s make these next 90 days your comeback.
Don’t blink. Make today count.