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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 Non-Negotiables for Fat Loss Over 40, According to an Expert

These habits will help you slim down fast.

Leah Groth
By Leah GrothFeb 20, 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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Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 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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Fitness & Workouts

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to β€œinspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. β€œTop 10 non-negotiables for fat loss after 40,” she writes. β€œIt won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. β€œCreate a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. β€œEat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Track Food

Next, make sure you are keeping track of everything you eat. β€œTrack your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. β€œLift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walk Up to 10,000 Steps Per Day

Next, get your steps in. β€œGet 8-10k steps per dayβ€”add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. β€œChoose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. β€œDrink half your body weight (lbs) in ounces of waterβ€”I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. β€œSTOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. β€œLimit alcoholβ€”this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

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

Don’t Give Up

Finally, be patient. β€œSTOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. β€œThis is a lifestyle, NOT a diet. A few β€˜bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plansβ€”that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 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:
βœ“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.

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to β€œinspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. β€œTop 10 non-negotiables for fat loss after 40,” she writes. β€œIt won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. β€œCreate a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. β€œEat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Track Food

Next, make sure you are keeping track of everything you eat. β€œTrack your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. β€œLift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walk Up to 10,000 Steps Per Day

Next, get your steps in. β€œGet 8-10k steps per dayβ€”add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. β€œChoose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. β€œDrink half your body weight (lbs) in ounces of waterβ€”I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. β€œSTOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. β€œLimit alcoholβ€”this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

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

Don’t Give Up

Finally, be patient. β€œSTOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. β€œThis is a lifestyle, NOT a diet. A few β€˜bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plansβ€”that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 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
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βœ“Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

βœ“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.

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an β€œage positive” fitness trainer who helps β€œwomen over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. β€œWhat I do for maximum fat burning at 57,” she writes. β€œUse this template for a week, 2 weeks or a month to get results,” she adds, sharing β€œwhat a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. β€œFast 12-13 hours,” she recommends. Intermittent fasting prolongs β€œthe period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a β€œloaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. β€œIt acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout β€œwith about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, β€œlean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. β€œI tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have β€œchocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon β€œto work on mobility & flexibility,” she says. β€œStretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. β€œWithout it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is β€œtrying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, β€œjust a habit I made myself get consistent with,” she says. β€œI drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. β€œIn bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Brittany_Werner2
Copyright Brittany Werner
Brittany Werner, ms, rdn
By Brittany Werner, ms, rdnOct 08, 2024
Brittany Werner, ms, rdn
Brittany Werner is a dedicated registered dietitian nutritionist and the driving force behind empowering ...
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FACT CHECKED BY Christopher Roback
βœ“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.

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.

Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

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Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

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While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

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To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

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While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

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For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

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Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

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Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

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The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

2 Expert Tips for Stubborn Fat Loss That Actually Work

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Alek Korab
By Alek KorabSep 22, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
βœ“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.

Have you been struggling to shed those stubborn pounds? You're not alone. Many of us find ourselves caught in the cycle of yo-yo dieting, wondering why weight loss seems to get harder with age. Cori Lefkowith, founder of Redefining Strength, is here to change that narrative. With her innovative approach to fat loss, she's helping people of all ages achieve their fitness goals and maintain results long-term.

The Weight Loss Trap

"Trying to lose weight as quickly as possible on the scale is a completely different focus than fat loss," Lefkowith warns in her popular video. She explains that rapid weight loss often leads to losing muscle along with fat, creating metabolic adaptations that can make you look softer – the opposite of what most people want.

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

The Problem with Quick Fixes

Lefkowith points out that extreme diets and overtraining can lead to a cycle of weight loss and rebound. "These improper weight loss practices... lead to potentially rapid weight loss on the scale, but also that weight rebound," she says. This cycle can make future weight loss attempts even more challenging.

RELATED:3-Part Walking Schedule That Melts Fat All Day Long

Two Key Factors for Sustainable Fat Loss

1. Focus on Macros

Instead of obsessing over calories, Lefkowith recommends focusing on macronutrient ratios. "Before you even adjust your calorie intake, I recommend you focus on your macronutrient ratios," she advises. Protein, in particular, plays a crucial role in fat loss:

  • It keeps you feeling full and fueled
  • Has a higher thermic effect, meaning you burn more calories digesting it
  • Helps build and retain lean muscle mass

2. Prioritize Strength Training

While many turn to cardio for weight loss, Lefkowith emphasizes the importance of strength training:

"If you want to eat more, look leaner and prevent a lot of the metabolic adaptations we often associate with getting older, you need to be focusing your training on strength training," she states.

Strength training:

  • Increases resting metabolic rate
  • Helps preserve muscle mass during fat loss
  • Makes you functionally stronger and look leaner

The Path to Sustainable Results

Lefkowith reminds us that sustainable fat loss is a journey, not a sprint. "As much as it stinks to hear, slow and steady wins the race," she says. By focusing on macros and strength training and finding a routine you can follow consistently, you're setting yourself up for long-term success.

Remember, it's not about quick fixes or extreme measures. It's about creating sustainable habits that will help you achieve and maintain your ideal physique, no matter your age.

RELATED:9 Steps I Took to Reinvent Myself in 6 Months

How to Lose Weight Sustainably

To lose weight sustainably, aim to lose 1-2 pounds per week and avoid fad diets or products that make unrealistic promises. It’s best to base your weight loss on changes you can stick with over time. Set realistic goals and know your current body mass index (BMI) to track your progress. Instead of embracing fad diets, focus on making a permanent shift toward healthier eating habits. Additionally, physical activity is crucial as it helps burn abdominal fat and improves body composition. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

8 Golden Rules for Fat LossΒ Over 50

Melissa_Neill1
Melissa Neill/YouTube
Leah Groth
By Leah GrothJul 11, 2024
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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FACT CHECKED BY Alek Korab
βœ“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.

Do you want to get into shape, but feel like it’s impossible because of your age? Melissa Neill is a social media influencer who shares her β€œknowledge and experience of working with women over 40 on transforming their bodies and health.” The 56-year-old β€œstripped fat at the age of 51” and β€œkept it off” with the help of 8 β€œgolden rules for fat loss,” she explains. β€œThey're in no particular order because they're all just as important as each other.”

Her Non-Negotiables for Fat Loss Are Not β€œHacks” or β€œGimmicks”

In the video she explains what β€œnon-negotiables for fat loss,” are. β€œThese are not hacks, they're not gimmicks. They're the thing that's helped me sustain my fat loss for five years. Now. They are things that are drilled into my head that I always do. They are part of my life and they are my non-negotiables,” she says.

1. Get Your Protein Intake Right.

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

Her first golden rule has to do with protein. β€œWhen I started my fat loss journey until I got my protein intake right, I didn't see results with strength training,” she says. β€œI didn't see results on improving my body composition, and I didn't see results in getting fat loss. She adds that β€œprotein plays a really important part” in building and retaining muscle.

It's gonna make your body better and improve your fat burning potential because it takes your body longer to break down protein.”

She Recommends One Gram of Protein Per Pound of Body Weight

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She recommends β€œmore than one gram of protein for every pound in your body weight.” However, β€œif you weigh over 170 pounds, shoot for your goal body weight, and that's going to mean eating protein at every single meal and snack. I've got that absolutely drilled into me. That is what I always do, and it's my non-negotiable.”

2. Track Your Calories and Macros

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Next up is tracking calories and macros. β€œNow, I didn't always track my calories and macros,” she says, admitting she β€œdidn't know exactly what I was eating,” which is an issue because β€œwhen you get older, you need to be precise about how many calories you are eating.”

Aim for 35 Percent Protein, 35 Percent Carbs, and 30 Percent Fat

β€œThe balance of your protein, carbohydrates, and fats,” needs to be β€œsomething like 35% protein, 35% carbohydrates, and 30% fat, give or take,” she says. β€œI find if I don't track it, I'm gonna put more on my plate than I would otherwise. That's a natural human instinct. We all tend to be like that. So I find tracking has completely transformed my body.”

3. Strength Train

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

β€œMy number three non-negotiable is strength training,” she continues. β€œStrength training trumps any other type of exercise for women in my age group, women over 40. It doesn't matter if you are 70, it doesn't matter whether you are 80 or in your fifties or sixties, it's the same.” She adds that the workout is β€œactually gonna help your body burn fat more easily,” and β€œit doesn't matter whether you've got 10 pounds to lose, a hundred pounds to lose. The strategy is still the same. You still need to be doing strength training.”

She Recommends Doing it 3 to 4 Times Week for 45 to 75 Minutes Per Session

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

She recommends strength training three to four times a week, β€œbetween 45 minutes and a maximum of an hour and 15 minutes per session,” at the most. β€œIf you do much more than that, you are actually not gonna get the benefit of it. Strength training is actually gonna build your metabolism. So what muscle does is it helps your body burn fat even when you are just sitting around doing nothing.”

4. Eat Directly Before and After Exercise

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β€œMy number four golden rule, and this was a massive game changer for me, is I always eat directly before strength training and directly after,” she says, maintaining that when she worked out on an empty stomach she wasn’t getting results. β€œI switched to this protocol and it really helped me gain a lot of muscle and also with that strip an enormous amount of body fat,” she continues.

Eat Protein Plus a Carb

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She recommends eating β€œsome kind of carbohydrate and protein combined” an hour before strength training. β€œIf you don't have the stomach for eating, then you can have something like a protein shake with a banana in it.” After working out she eats another protein and carbohydrate meal or snack. Not only does this give you energy for your workout but also replenishes your muscles after and helps synthesize protein.

5. Take a Walk

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

β€œMy number five non-negotiable is walking. Walking has huge benefits. The problem is we are too sedentary and it's really gonna be harder to burn fat if you just sit around all day. So you really do need to get up and move around. The easiest way for me to get that in is walking and it's actually gonna help your body burn more fat easily,” she says.

She Aims for 7,000 to 10,000 Stpes

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

β€œI really like to count my steps. That's the best way of doing it. I find getting anywhere between 7,000 steps and over is optimum. If I can, 10,000 steps is even better,” she reveals.

6. Get Enough Sleep

Good morning, new day, weekend, holiday. Happy middle aged woman sits on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

Her number six golden rule for fat loss? Sleep. β€œSleep is absolutely essential when you are talking about fat loss in women over 40,” she maintains. β€œI'm postmenopausal now, but if you're perimenopause, menopausal, sleep is just such an important part of fat loss. If you are not getting enough sleep, it can actually make you gain more body fat and you are really gonna struggle to lose body fat. You're gonna get problems with your hormones. It can make your thyroid go off. It can cause insulin resistance,” she says.

Be β€œReally Intentional” About Sleep

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She maintains that you have to be β€œreally intentional about sleep” and that β€œit's not gonna be easy. It's actually a struggle to get sleep.”

7. Meal Prep

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

Next up, meal prep. β€œMeal prep has been a massive game changer for me, not only when I was going out to work, but now that I run my own business and I'm working from home. Having your meals prepared in advance means you're much less likely to slip up because the problem with not having your meals prepared is then you're more likely to just grab anything and it's really hard to control your food,” she says.

She Bulk Cooks Protein and Sauces and Preps Veggies and Carbs

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β€œWhat I tend to do is bulk cook up some protein, sauces, have some veggies prepared, have my carbohydrate sources prepared,” she says. β€œAnd then even if they're not in meal boxes, but they're just in the fridge ready to plate up, it's gonna mean it's much easier for me to stay on track. And since I've been doing meal prep, I've noticed I've had much better success with my body. It puts me in control and I find it really, really easy to stick to because it actually saves time in the long term.”

8. Hydrate

Sports woman drinking bottle of water.Shutterstock

Her number eight non-negotiable is hydration. β€œHydration in women over 40 and around menopause, it starts to become really problematic. You tend to be more dehydrated and drier,” she says.

She Recommends 2 to 4 Liters a Day

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

β€œThat means getting in at least two liters of water every day. The optimum is three liters,” she says. Hydration is β€œmuch better for fat loss”' but will also help β€œkeep you satisfied, so it's gonna help you keep full.”

Bonus Golden Rule: HIIT Workouts

She offers another bonus golden rule. β€œNow, if you've watched any of my content before, you know that I advise high intensity interval training. But during those five years, I haven't always stuck to high intensity interval training. You know, I've had times where I've had extreme fatigue and I've needed to take a rest from it,” she says.

She Does It 4 Times a Week for 20 Minutes

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While it’s not in her non-negotiables, β€œI do recommend it still for women over 40, and I'm currently doing high intensity interval training about four times a week for 20 minutes just after strength training,” she says. β€œSo it is something that I implement now, but it's not all the time. So that's why I didn't include it in my non-negotiable list.”

Follow Melissa Neill on Social Media

For more of Melissa Neill’s advice you can follow her on social media. She is on YouTube, Instagram, and Facebook. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends β€œHabit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 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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βœ“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.

Do you want to get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. β€œHow to transform your body in 7 days,” she writes, revealing her β€œstep-by-step guide.” Here is what to do.

She Recommends β€œHabit Stacking”

Rose recommends habit stacking for a 7-day transformational β€œThe simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

β€œFeeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. β€œInstead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. β€œMeal prep for success,” she writes. β€œBecause when healthy food is ready, you make better choices!”

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

Day 2: Walk

On day two, start the morning with a walk. β€œWalk first thing in the morning,” she suggests. β€œBoosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, β€œMove for 30 minutes at home,” she suggests. β€œNo gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. β€œA healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. β€œIt’s not just about drinking waterβ€”it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. β€œLower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. β€œBecause standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. β€œBabes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. β€œWalk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. β€œPair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 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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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a β€œrelatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. β€œWhy is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. β€œNGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. β€œIt was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: β€œSlow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. β€œBut make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

β€œThese are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. β€œI'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. β€œI freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. β€œSubway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

β€œHalf bag of Miss Vickie’s jalapeΓ±o chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a β€œChick-Fil-A hack you’ve been searching for,” she writes. β€œThis isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. β€œBuffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? β€œThis client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an β€œIn-N-Out hack you’ve been searching for,” she writes. β€œOrder the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can β€œstay full for hours with this Starbucks hack,” she continues. β€œI love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee πŸ˜‰ I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 35 Lbs: 5 High Cortisol Signs

Amanda Borchardt conquering_cortisol_control
Copyright conquering_cortisol_control/Instagram
Leah Groth
By Leah GrothFeb 20, 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 struggling the lose weight? It could be due to high cortisol levels, only you don’t even realize your hormones are out of whack. Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally β€œcracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. β€œ5 signs that my body was trying to tell me my cortisol was high that I wished I wouldn’t have ignored,” she writes.

There Are Signs

β€œThere were signs,” she says in the post. β€œI didn’t know anything about High Cortisol when I was suffering with the symptoms. If I would have known these common signs I could have started treating myself earlier! So let me help you! Maybe you won’t have to suffer for so long! Here are 5 symptoms I wish would have known were high cortisol that I was dealing with everyday when my cortisol was high.”

RELATED: This Is Exactly How to Lose Body Fat This Year

1. Extreme Exhaustion

Extreme exhaustion is the first sign. β€œI would wake exhausted and go through my day waiting for bed. No amount of sleep helped. This was a sign of High cortisol. Don’t ignore all day exhaustion,” she writes.

2. Reoccurring Sickness

The next sign is reoccurring sickness. β€œEvery time I started working out a week in I would get sick and then it would repeat over and over. I couldn’t seem to stay healthy. Cortisol suppresses the immune system and causes inflammation which can cause health problems. Reoccurring sickness is a sign of possible High cortisol,” she writes.

3. Weight Gain

The first sign is weight gain. β€œI was gaining weight by breathing air 🀣 I thought it was strange but thought it was my diet. I adjusted my diet but continued to gain weight rapidly. Cortisol not only ups sugar cravings it makes your body store fat and disrupts metabolism,” she says.

4. Weight Loss Resistance

Sign four is weight loss resistance. β€œRegardless of the strict macro diet I was on and the 5X a week working out the scale kept climbing! What I used to do before to lose weight it was no longer working and it left me exhausted and confused. If you adjusted your diet and exercise and the scale is still fine, don’t ignore that!” she says.

5. Anxiousness

And the fifth sign, anxiousness, β€œbut out of no where,” she says. β€œI had never struggled with anxiety or that feeling in the past. I started feeling anxious to go places and see people. This was not normal for me. I would not pinpoint why either! Don’t ignore spiraling thoughts and anxious feelings that you have not struggled with in the past. This is a sign that your nervous system is out of balance from high cortisol.”

Habits to Correct Cortisol: Lighten Up Your Workouts

In another post she reveals some habits to correctly your cortisol. β€œDitch hard workouts and start walking and doing light strength training until your cortisol is balanced. I intensity interval workouts with spike your cortisol, making you sicker and leaving your body holding onto fat,” she writes.

Get More Sleep

Also, prioritize sleep. β€œGetting 8 hours of rest! Getting enough sleep is a huge part of balancing your cortisol! Staying up late will prolong your cortisol staying high. Start changing your sleep habits!” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Take a Look at Your Diet

The next cortisol topic she tackles is diet. β€œDo you know sugar will keep your body inflamed and your cortisol high, and when your cortisol is high, you will crave sugar? Get off the hamster wheel and start upping your protein and reducing your sugar. You will feel better in no time,” she writes.

Hydration

Hydration is also key, she says. β€œDrinking enough water but adding electrolytes or minerals! Water alone doesn’t hydrate your body in the way it needs. Drink up!!!” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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