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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Cut these foods to finally see results on the scale.

Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

weight losssustainable-weight-lossfat-loss

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Nutrition & Diet

10 Worst Foods for Fat Loss

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Best Foods to Burn Fat

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

3 Walking Mistakes That Are Stopping You From Burning Fat

Autumn Bates
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

Mistake 1: Not Walking Enough

The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Know Your Baseline

"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

Challenge Yourself Weekly

For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

Mistake 2: Not Spreading Your Steps Throughout the Day

Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Sitting-Inflammation Connection

"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

Mini Walking Breaks

The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

Mistake 3: Only Walking on a Treadmill

While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

The Power of Negative Ions

"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

Cortisol Reduction

These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

Making Walking Work For You

By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Start Where You Are

Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.

Nutrition & Diet

7 Daily Habits That Are Secretly Sabotaging Your Metabolism

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.
12 Surefire Ways to Lose Abdominal Fat, Say Experts
Shutterstock
Leah Suzanne
By Leah SuzanneApr 10, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Everyone wants to speed up their metabolism to burn fat faster and maximize weight loss. But how do you do it? According to the NIH, various factors impact your basal metabolic rate, some of which are set in your DNA, including gender and race, and others that are variable, including exercise and diet. Some of your daily habits could be slowing down your fat-burning engine. According to Los Angeles Personal Trainer Mr. America Jason Kozma, High Performance Personal Training, here are seven daily habits secretly sabotaging your metabolism.

1. Skipping Meals (Especially Breakfast)

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

The first habit that could be damaging your metabolism is skipping meals. “When you regularly skip meals, your body shifts into a conservation mode, slowing down metabolism to preserve energy. This can lead to increased fat storage and decreased calorie burn over time. Skipping breakfast in particular has been linked to insulin resistance and poor appetite regulation later in the day,” Kozma says.

2. Not Getting Enough Sleep

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

Getting sleep is an easy metabolism-boosting habit. “Lack of quality sleep disrupts hormone balance—especially cortisol, insulin, and ghrelin—which can slow your metabolism, increase cravings for unhealthy food, and hinder muscle recovery and fat burning,” Kozma says.

3. Sitting for Long Periods

Middle age woman relaxing on the sofa, watching TV and eating chips

Shutterstock

Sitting is the new smoking, Kozma maintains. “Extended periods of inactivity can lead to decreased muscle activity and insulin sensitivity. Even if you exercise daily, being sedentary the rest of the time (a.k.a. being an ‘active couch potato’) can still negatively affect your metabolism,” he claims.

4. Eating Too Little (Extreme Calorie Restriction)

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate

Shutterstock

Severely restricting calories might seem like a shortcut to weight loss, but it will backfire by slowing your metabolism. “Your body thinks it’s starving, so it reduces energy expenditure and breaks down muscle for energy, which further decreases metabolic rate,” says Kozma.

5. Not Drinking Enough Water

Tired runner sweating after running hard in countryside road. Exhausted sweaty woman after marathon training on hot summer. Hispanic brunette female athlete outdoors.

Shutterstock

Hydration is important when you are trying to lose weight. “Hydration is essential for efficient cellular and metabolic processes. Even mild dehydration can slow down your metabolism, reduce energy levels, and impair fat oxidation,” says Kozma.

6. Neglecting Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

Skipping a strength training workout isn’t good for your metabolism. “Muscle mass is metabolically active—it burns more calories at rest than fat. Skipping resistance training means you may lose muscle over time, reducing your resting metabolic rate and overall calorie-burning potential,” explains Kozma.

7. High Intake of Processed Foods

Woman Eating Macarons Feeling Guilty and Hiding. Adult person with sugar addiction hiding her alimentary habits over indulging because of stress. Processed Foods

Shutterstock

You should also avoid processed foods to keep your metabolism revving. “Highly processed foods often contain added sugars, unhealthy fats, and low fiber, which can disrupt blood sugar and insulin levels. They also require less energy to digest than whole foods, meaning your body burns fewer calories during digestion,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Lose Fat Fast Over 40 with These 10 Habits

Sarah Gearino sarahgearino_coach
Copyright sarahgearino_coach/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you over 40 and feeling like weight loss just isn’t possible? That isn’t the case, according to an expert. According to her Instagram bio, Sarah Gearino is a Nutrition, Fitness, & Hormone Expert who specializes in helping women over 40 achieve their fitness goals. In a new post, she explains her expert advice about slimming down. “If I wanted to lose fat fast as a woman 40+ without wrecking my metabolism, here are the 10 things I’d do,” she writes in the post.

Increase Protein Intake

Her first suggestion is to increase your protein intake. “Aim for 30-40g of protein per meal to support muscle mass and satiety. Prioritize lean meats, eggs, fish, & plant-based sources,” she suggests.

Strength Train 4-5x Per Week

Her next tip is to lift weights four to five times per week. “Focus on progressive overload with compound movements (squats, deadlifts, presses). More muscle = better metabolism,” she says.

Walk 8,000-10,000 Steps Daily

It’s no surprise that walking – 8,000 to 10,000 steps per day – is also on her list. “NEAT (Non-Exercise Activity Thermogenesis) is one of the biggest fat loss drivers without stressing your body. I got a walking pad and swear by it!” she says.

Prioritize Sleep (8-9 Hours)

Getting sleep – eight to nine hours per night – is also helpful. “Poor sleep wrecks hormones (cortisol, insulin, ghrelin) and increases cravings. Create a wind-down routine, avoid screens an hour before bed, and take magnesium,” she says.

Stop Starving Yourself

Starving yourself won’t help you lose weight in the long run. “Undereating = metabolic slowdown and muscle loss. A small 15-20% calorie deficit (not drastic cuts) is more sustainable,” she writes.

Balance Blood Sugar & Cook All Meals

Keep your blood sugar balanced and ensure healthy eating by cooking for yourself. “Eat protein + fiber + healthy fats at each meal to avoid crashes and cravings. Use blood sugar hacks such as eating fiber first,” she suggests.

Cycle Carbs Based on Activity

You should also practice carb-cycling based on your workout. “Higher carb on strength training days (sweet potatoes, fruit, cassava). Lower carb on rest days (but still get fiber-rich veggies),” she says.

Manage Stress/Cortisol

Managing stress and cortisol levels plays a significant role in fat loss. “Chronic stress keeps cortisol high, leading to belly fat storage. Daily deep breathing, walks, adaptogens, and magnesium help,” she says.

Prioritize Strength Over Endless Cardio

Put your focus on strength training over cardio. “Too much cardio can burn muscle & slow metabolism. 2 short 15 min HIIT sessions/wk are great for fat loss without excess stress,” she says.

Properly Fuel Pre & Post-Workout

Make sure you fuel your body before and after exercise. “Eat protein + carbs before & after workouts to preserve muscle & improve recovery. Fasted workouts can backfire if stress is already high. In the least, drink BCAA’s before & after if you don’t want to eat,” she says.

Surround Yourself with Like-Minded People

One last suggestion? “Surround yourself with like-minded people who have the same goals. This goes a long way,” she promises. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

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Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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